Home Chest Workouts 2020

Bodybuilder chest

These HOME CHEST WORKOUTS will guide you to grow your chest at home with or without weights, either way, we are gonna help you achieve that muscular chest you have always seen in movies or Fitness magazines.

These Chest workouts are categorized in workouts in difficulty levels such as Chest workouts for beginners and Chest workouts hard level that will help achieve you bigger chest at home and remove chest fat too.

The chest muscles are some of the most powerful muscles in your upper body, which plays a very important role in pushing movements.

Grind through these simple phases of chest workouts to add layers of new upper-body muscle in just a few weeks.

Our program includes workout according to the level from beginner to hard. Perform these workouts 2-3 times weeks depending upon your level and time available to you.

Chest workout without equipments

Chest exercises without equipment is usually push up with various variations targeting every muscle in the chest area. Some of the chest workout exercises are:-

  • Push-ups:  keep your hand’s shoulder-width apart (or wider) and lower your torso slowly and lift it up relatively fast and Repeat.

  • Incline push-ups this is an easier variation of the regular push up mentioned above, try this one if regular push-ups are a little hard for you. This upper chest workout will focus on lowers pecs.

  • Decline push-ups This variation of the push-ups target your upper pecs, focus on this one if you want to get rid of those chest fat.

  • Diamond push-ups join your hands in the way they make a diamond shape under your chest and like normal push-ups lift and lower your torso repeatedly. This exercises your triceps and chest muscles simultaneously.
man doing close grip or diamond push ups
  • The 1- minute push up  Lowering yourself very slowly down into a push-up and pushing back equally as slow into your start position will increase your muscle mass. You can perform these exercises in your favorable time interval.

 

Want to go after your whole body? Try this  Full body home workout without equipments

Chest home workout routine(Beginners)

For this workout to give you some result you will have to perform this workout at least 2-3 times a week with good form. Take 10-30 seconds rest between each exercise and 1-2 minutes between each round.

  • 15 regular pushups

     Rest.

  • 15 incline push-ups.

     Rest.

  • 10 decline push-ups.

     Rest.

  • 5 diamond push-ups.

     Rest.

  • 30-sec push-ups (15-sec lowering and 15 sec lifting up).

 

Doing this one completes your 1 round of the workout. Repeat this process for 2-4 times to complete one workout.

Chest home workout routine (Hard)

This at home chest workout is for those who have been doing basic exercises on daily bases but want something even more challenging…

In this workout, you must not take rest between the exercises rather rest only between each circuit depending on how much harder you want this chest workout to be.

  • 15 push ups. 
  • 8 seconds push up hold (lowered torso).
  • 15 incline push ups. 
  • 8 seconds push up hold.
  • 15 decline push ups. 
  • 20 seconds of mountain climbers.
  • 8 Diamond push ups.
  • 20 seconds of mountain climbers.
  • 1- Minute push up (lowering and lifting up with equal interval of times).

 

ALWAYS REMEMBER FORM OVER SPEED  !!!!

Chest exercises with dumbbells

The bodyweight exercises for chest such as push-ups are great exercises to get you started and add a good amount of muscle mass, but with weights, you can take home chest workouts to the next level. This workout can be done at home or gym, all you need for this workout is a pair dumbbell of suitable weight.

As with push-ups, varying the position of the body when doing a Dumbbells chest press or Dumbbells chest fly will target different sets of chest muscles areas. If you are new to this, start with lighter weight and master the technique first and gradually increase the weights over time. Repetitions must be performed with controlled motions without momentum while lifting the weights. Below are some key, weighted movements. 

  • Regular dumbbells press lie on a flat-bench with dumbbells in your hand just above your chest. When you press the dumbbell in an upward direction do so in an explosive fashion. Conversely, when lowering the dumbbells that you do in a slow and controlled fashion.
  • Incline dumbbells press are just the variations of the regular dumbbell press while targeting your upper pecs. Do this exercise to reduce lower Chest fat or “MAN BOOBS”.
  • Decline Dumbbells press is also another variation of the regular dumbbell Chest press targeting your lower pec area.
  • Dumbbells fly To perform this exercise, pick up a relatively lighter pair of dumbbells in each hand.      Lie down on a flat bench and raise both dumbbells up over your chest with your arms straight. Now spread both your arms outward in a wide arc until your arms are at your sides. Follow the same step back up until dumbbells return to the starting position.
How to do dumbbells flies
  • Chest dips  To perform this exercise, you will need parallel bars or two flat parallel s surfaces you can dip between (stable bar stools also work). Grab the bars or place hands on the flat surface and hold your body at arm’s length (arms locked), knees bent so you don’t touch the floor. With control, slowly lower your body keeping your elbows pointed out slightly until you feel a slight stretch in your chest.
 

Be careful not to go down too low; you don’t want to hurt your shoulder joint. While exhaling, contract your chest to bring your body back to the start position.

 

Want to set up a home gym? Try this Set Up a Home Gym [Full Guide]

At-home chest workout with weights (Easy)

Just like the push up workout, this one is also three rounds and Form over Speed is important.

You will need a pair of dumbbells and equipment reference above for those chest dips.

  1. 10 regular push-ups                 
  2. 10 chest press
  3. 20 seconds chest fly
    (30-40 seconds rest)
  4. 10 incline chest press
  5. 20 seconds chest dips
    (30-40 seconds rest)
  6. 10 regular push-ups with time under tension
    (60 seconds rest)

Doing this one completes your 1 round of the workout. Repeat this process for 2-4 times to complete one workout.

At-home chest workout with weights (Hard)

This at home chest workout with is a level up from the previous one, below are the workout routine :-

  1. 10 regular push-ups
  2. 10 chest dips
    20 seconds rest
  3. 10 chest press
  4. 8 chest flies
    20-30 seconds rest
  5. 10 incline chest press
  6. 8 incline chest dips
    30 seconds rest
  7. 10 regular push-ups with time under tension
    60 seconds rest

We have shown you some of the best chest exercises to do at home in this article, but try to balance every muscle group in your workout regime to avoid muscular imbalances, injuries, and postural issues down the line.

Last but not the least, Don’t forget to warm-up before the workout and cool down after the workout is done. And remember Consistency is the key. 

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