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Looking for some fabulous home workouts for chest? Well, there are many such exercises that you can easily practice at home to sculpt your upper body muscles.
Chest muscles, commonly known as pecs, require a lot of time and attention, as they're some of the largest muscle groups in the body. Strengthening these muscles can make your life much easier and pain-free. From rotating the shoulders to lifting heavy bags, stronger pecs can help you undertake everyday errands with ease and boost your overall physique too.
In this article, we’ve listed some of the best home workouts for chest that can be done at any time of the day. While a few of them require no weight, others can be done using a simple free weight like a dumbbell. You can add all these exercises to your fitness routine or pick a few depending on your fitness level.
Best home workouts for chest to achieve toned upper body
Give some of these exercises a go in the comfort of your home to strengthen and sculpt your upper body muscles:
#1 Push-up
To do a lower chest workout at home, try push-ups or their variations. Push-ups and their variations are some of the best home workouts for chest. This multifunctional exercise targets the entire upper body and also strengthens the back.
To do a push-up:
- Get on all fours on the floor or mat with the abs tight, neck aligned with the spine, and back flat.
- With your hands directly under your shoulders, lower yourself till the chest nearly touches the floor.
- Push back up, and repeat the exercise.
#2 Walking plank
The walking plank is considered one of the most effective home workouts for chest.
It's among some of the most strengthening bodyweight chest exercises that not only strengthen the chest but sculpt other upper body muscles, like the shoulders, biceps, and triceps too.
To do a walking plank:
- Start in a regular push-up position with your hands under your shoulders and legs extended behind.
- Tighten your abs, and push up from the floor with your right arm while maintaining your plank form.
- Switch arms, and repeat the exercise for a few reps.
- Complete at least three sets.
#3 Dumbbell press
You can do this chest workout at home with dumbbells very easily. All you need is a pair of dumbbells and a bench (if available), or you can simply perform this exercise on the floor.
The dumbbell press is one of the best home workouts for chest that allows a greater range of motion while also targeting the lower chest.
To do a dumbbell press:
- Lie on the floor or a mat on your back. Keep your knees slightly bent, and place your feet on the floor.
- Hold a dumbbell in each hand, and slowly press them up while keeping the elbows slightly bent.
- Pull the dumbbell towards the chest, and repeat the movement.
- Continue the exercise for ten reps.
#4 Overhead dumbbell press
One of the most productive home workouts for the chest, the overhead dumbbell press not only strengthens the pecs but also works wonders on the shoulders and core muscles. Overall, it helps build size and strength in the upper body.
To do an overhead dumbbell press:
- Stand straight with your feet at a shoulder-width distance and back absolutely straight.
- Hold a dumbbell with both hands, with the elbows pulled near the ribs and palms facing each other.
- Move the dumbbell up, and take the weight over your head. Lower the dumbbell behind your head while keeping the biceps close to your ears.
- Return to the starting position, and repeat the exercise.
#5 Standing dumbbell upright row
The dumbbell upright row helps build strength in the upper back and shoulders. This exercise targets all the muscles in the posterior chain and is great for the spine as well.
To do a dumbbell upright row:
- Stand with your feet at a shoulder-width distance and back straight. Hold a dumbbell in each hand, with the palms facing your legs. Hold the weight by your thighs.
- With the dumbbell close to your sides, pull them up towards your chin, and slowly lower them back to the starting position.
- Repeat.
When performed correctly and consistently, the aforementioned home workouts for chest are sure to target and strengthen the entire chest muscle while helping achieve a sculpted and toned upper body.
The key is to focus on form and make sure you perform each move correctly. The best you can do is incorporate these home workouts for chest into your full body strength training routine to attain well-balanced muscles and physique.
