In the event that you have been searching for "at-home workouts for chest," you need not seek any farther. There are a variety of exercises that you may do in your bedroom, living room, or even in your home gym. What makes them so attractive is their adaptability. To take the challenge to the next level, you may either use just your own body weight or you can add a TRX or resistance band.
Although these workouts are excellent for targeting your chest, namely your pectoral muscles (both major and minor), they will also assist in activating your deltoids, triceps, abdominal muscles, and upper body members.
To put it another way, the exercises that are going to be discussed here will assist you in developing a chest that you will be proud to display on the beach this summer, as well as carving the rest of your body. You may create an infinite number of chest exercises to do at home by combining and contrasting the exercises.Optionally, include a couple of them into your overall body regimen.
At Home Workouts for Your Chest: Best Bodyweight Exercises to Pump your Pecs.
1. Traditional pushup
Place your hands on the floor at shoulder-width. Keeping your abs braced and your body in a straight line, squeeze your shoulder blades together.
2. Dip
Perch yourself on the bars of a dip station and suspend yourself.Your upper arms should be parallel to the floor as you lower your body during the exercise.
3. Star plank
Get into pushup position. Move your arms and feet apart as wide as possible—your body will make a star shape. Hold the position with your torso straight and abs braced.
4. Dive-bomber pushup
Get into pushup position. Push your hands into the floor to drive your weight back so your hips rise into the air. Your back should be straight and your head behind your hands. Lower your body in an arcing motion so that your chest scoops downward and nearly scrapes the floor. Continue moving forward as you press your body up so your torso is vertical and your legs are straight and nearly on the floor. That’s one rep.
5. Plank reach under
Start in a plank position, with your arms placed directly beneath your shoulders. Starting with your left arm, maintain the plank position as you touch your left arm to your right knee. Alternate sides.
6. Medicine ball pushup
Place a medicine ball on the floor and get into pushup position, gripping the ball with hands and fingers pointing down. Lower your chest to the ball and push up. Rest 45 seconds after each set. Starting with your left arm, maintain the plank position as you touch your left arm to your right knee.
7. Suspension trainer flye
Grab a suspension trainer. Open your arms out to your sides with palms facing in until your shoulder blades are squeezed together. Allow a little bend in your elbows.
8. Wide-grip pushup
To execute pushups, position your hands so that they are wider than shoulder-width apart.