5 Explosive Chest Exercises At Home For A Bigger Chest - Chest Workouts Without Weights

Contrary to the popular belief, the key to a good chest doesn’t involve a gym membership, fancy equipment or complicated routines. What it does involve are dedication, sincerity, hard work and a never-say-die attitude.

In fact, there are many chest exercises that you can practice at home, with the only equipment being your body weight. Now that we’ve got that off our chest, we hope we’ve motivated you to begin working on yourself from the comfort of your own home. Most of these exercises are some form of push-ups.

What is a push-up, you ask? For those unaware, a push-up is an exercise that involves raising and lowering your body by using your arms. And yes, they are challenging, with push-ups looking much easier than they actually are, but they activate nearly every muscle in your body, doing you a whole lot of good.

Oh, and push-ups come with their benefits too like enhancing your shoulders and protecting them from injury, minimising the risk of lower back injuries, strengthens your cardiovascular system, along with a whole lot of other advantages.

So, now that you’re aware of the possibilities and the benefits of a good indoor chest workout, we’re sure you’re going to waste no time in getting down to business. And to help you in your workout quest, we got some valuable indoor exercises that’ll do you a whole lot of good. So without further ado, let’s take a look at 5 chest exercises you can practice at home.

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#5 Decline Push-ups

Decline push-ups are a bit trickier than basic push-ups as your feet are at a higher level than your hands. However, this intense push-up technique does guarantee results.

Step 1: Lie face- down on the floor and place your hands apart while keeping your torso up at arms- length. Place your feet on a box or bench and brace yourself.

Step 2: Lower yourself downward while inhaling until your chest is within touching distance of the floor.

Step 3: Breathe out and push your upper body back up to its initial position, all while squeezing your chest.

Important Tip: Begin with 2 sets of 10 repetitions.

Next Up: Diamond Push-ups.

#4 Diamond Push Ups

The Diamond Push Up gets its name from the position of your index fingers and thumbs during the exercise, which forms a diamond shape. Unlike regular push-ups, the Diamond Push Up is more efficient in working up your triceps and inner chest.

Step 1: Get on all fours with your hands together under your chest. Place your index fingers and thumbs in such a way so that they form a diamond shape when they come together.

Step 2: Extend your arms so that your body is elevated and forms a straight line from your head to your feet. Lower your chest towards your hands while making sure your elbows don’t fan out.

Step 3: Stop just before your chest touches the floor, and revert to your original stance.

Important Tip: Start off with 2 sets of 2-10 reps.

Next Up: Wide Push Ups

#3 Wide Push Ups

Wide Push Ups are excellent for working up your chest as most of your weight during this exercise is placed on your pectoral or chest muscles. There’s no fixed posture for your hands, but the further you put them out, the more challenging it is for your chest.

Step 1: Place your hands wider than the usual shoulder-distance while keeping your fingers pointing forward. Stretch your legs fully behind you and press the balls of your feet into the floor.

Step 2: Tighten your core while keeping your back flat and your bottom squeezed before slowly lowering yourself down until your chest touches the floor and make sure you keep your elbows straight above your wrists.

Step 3: As soon as your chest touches the floor, lift your body away from the ground and return to your initial position.

Important Tip: Begin with 2 sets of 8-10 reps.

Next Up: Side Push-Ups

#2 Side Push-Up

Like the basic push-up, the side version is excellent when it comes to developing your triceps, while also being a superb exercise for your abs and lower back. So, if the side push-up is new to you, it’s a good idea to start getting familiar with it as soon as possible.

Step 1: Lie on your left with your left leg bent and raise your right leg.

Step 2: Place your right palm on the floor and left hand across your torso.

Step 3: Use the strength in your right arm to propel yourself upwards before easing yourself into your original stance by slowly coming down.

Important Tip: Start off with 2 sets of 10 reps.

Next Up: Staggered Push-Up

#1 Staggered Push-Up

This push-up variation is not only extremely effective when it comes to developing your chest but also works your core muscles too. So, you might want to start brushing up on the staggered push-up.

Step 1: Begin the exercise with your legs extended back before you place your hands staggered, which is one being higher than the other as well as wider than your average shoulder width.

Step 2: Commence bending your elbows and lower your chest until it’s about to kiss the floor.

Step 3: Push your body back up with your arms extended and revert to your original stance.