8 Best Chest Exercises For Building Muscle at Home

May 21, 2020

The chest is usually the most neglected area in a workout, especially from women. The female anatomy does not really allow us to see the progress on our chest muscles but that does not mean they are not important. 

Chest exercises are really important because they are some of the largest muscles in the body. Not only doe they make us stronger but they also help us burn more fat faster. When you work out your chest you are also activating the muscles on your arms, making your upper body stronger and able to lift more weights. 

Chest workout for strength

The upper body strength is really important as that is literally half of your body. As women, we don’t really give the right importance to this part and usually focus on the butt and stomach. But let’s not forget that these workouts make us stronger and help us lose weight. These exercises are great for the chest but they also activate muscles like shoulders, back, and triceps, calling them into action and strengthening your upper body.

Do chest workouts make breasts bigger or smaller?

Chest workouts are strength workouts which means that their goal is not to burn fat but to build muscles. Although they can not make your breasts bigger, they can tone up your muscles underneath them, making your breasts firmer and lifted. So no, chest workouts do not make your breasts bigger or smaller, they simply lift them up.

Best chest workouts at home

Given the current situation, all of us have been stuck at home, not being able to go to the gym. Luckily, there are so many exercises you can do at home to wok out your chest muscles. Here are the most effective chest exercises that you can do at home with no equipment.

Close Pushup

pushup with hands close to eachother

To perform this exercise, follow these instructions:

  • Lie on the floor face down and place your hands closer than shoulder-width for a close hand position. Make sure that you are holding your torso up at arms’ length.
  • Lower yourself until your chest almost touches the floor as you inhale.
  • Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. 
  • Breathe out as you perform this step.

Diamond pushup

diamond pushup

To perform this exercise, follow these instructions:

  • Get in the modified push-up position on your knees but with your hands together and back flat. 
  • Spread your fingers so that your index fingers and thumbs form a diamond, and extend your arms. This is your start position.
  • Allow your elbows to break, lowering your chest toward the floor while keeping your back flat.
  • Press back up to full arm extension, repeating for the required number of reps.
  • To make the movement more difficult, stay up on your toes rather than on your knees.

Dynamic pushup

dynamic pushup

To perform this exercise, follow these instructions:

  • Weight will be held up by your hands and feet. Hands should be slightly wider than shoulder-width. Core is tight and back is flat. Lower yourself down keeping perfect form.
  • Explosively push yourself up, extending your elbows. While your hands are off the ground, clap them together.
  • Return your hands to the ground just outside shoulder-width. 
  • Lower yourself back to the starting position.”,

Hindu pushup

hindu pushup

To perform this exercise, follow these instructions:

  • Start with your hands about shoulder-width apart. 
  • A wide stance makes it easier to push the hips further back. 
  • Shoulders back and away from the ears as you look ahead. 
  • Look between your feet as you lift and push your hips back. 
  • The goal is to eventually push the heels into the ground with straight legs.

Isometric wipers

Isometric wipers chest exercise

To perform this exercise, follow these instructions:

  • Start in a push-up position, supporting your weight on your hands and toes while keeping your body straight. 
  • Your hands should be just outside of shoulder width. 
  • Begin by shifting your body weight as far to one side as possible, allowing the elbow on that side to flex as you lower your body. 
  • Reverse the motion by extending the flexed arm, pushing yourself up, and then dropping to the other side.

Single leg pushup

pushup with one leg on the air

To perform this exercise, follow these instructions:

  • Get into a pushup position and raise one leg behind you. 
  • Keep it elevated while you perform a pushup. Lower the leg, then raise the other one and perform another pushup. That’s one rep.
  •  Make sure to tighten your glutes and your core to avoid rocking as you do the pushups.

Staggered hand pushup

asymmetrical pushup

To perform this exercise, follow these instructions:

  • Start with your body straight, supported by your extended arms and your toes. Your hands should be outside of shoulder-width but staggered, with one being higher than the other. 
  • Initiate the movement by flexing the elbows, lowering your torso to the ground. Do not allow your hips to rise or to sag. 
  • Pause at the bottom of the motion, and then extend at the elbows to return to the starting position. 
  • At the completion of this set, reverse your hand position for the next round.

Wide pushup

pushup with the hands wide

To perform this exercise, follow these instructions:

  • With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. 
  • To begin, allow the elbows to flex, lowering your chest to the floor as you inhale.
  • Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. 
  • Exhale as you perform this step.

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