If you are under the impression that sculpting a defined chest requires heavy weightlifting at the gym, let me debunk that myth for you right away. While lifting weights undeniably has a ton of benefits, there’s an under-explored alternative that might surprise you — bodyweight chest exercises.
Think of it this way. There is a reason why Chris Hemsworth, who known for his impressive Hollywood blockbuster physique, is a big fan of bodyweight workouts. Would you believe if I told you that part of his enviable chest definition comes from regularly performed, no-equipment chest exercises, right from the comfort of his home? Yes, you heard that right!
Take “The 300 Workout” as an example of an effective bodyweight workout. Named after the rigorous training regimen actors underwent for the film ‘300’, this workout is all about high intensity and muscle endurance.
In this guide, we will explore 8 bodyweight chest exercises that require absolutely no equipment — yes, you heard that right! All you need is your bodyweight and the will to push through each rep.
These 8 chest exercises at home can be done by a complete fitness novice looking to build a more defined chest, or a seasoned athlete yearning for some variety. A balanced, regular bodyweight routine can go head-to-head with gym-based weightlifting. So, are you ready to get started with this bodyweight chest workout right from the comfort of your home? Let’s get started!
How Can I Build My Chest at Home?
The journey of building your chest muscles at home starts with a consistent workout routine. As the age-old saying goes, Rome wasn’t built in a day — likewise, a well-defined chest requires patience, commitment, and regular effort.
One of the most important aspects of an effective home chest workout is using the correct form and technique. No matter what exercise you are performing, it’s essential to emphasize form as well as speed of repetition. Controlled movements not only ensure that your muscles are engaged effectively, but they also significantly reduce the risk of potential injuries. Studies have also shown that the time the muscle is under tension during exercise is important in achieving better muscle growth.
When it comes to effective chest exercises at home, there are plenty to choose from, even without requiring any specialized equipment. Classic exercises such as push-ups are tried-and-true methods for targeting your chest muscles while also engaging your arms and core. Various push-up styles like wide-grip push-ups, diamond push-ups, and decline push-ups can each target different aspects of your chest muscles.
Isometric exercises, where you hold a position under tension for a set period, are also an effective and under-appreciated part of bodyweight workouts. These exercises are great at increasing muscle strength and stability, because they can target stabilizer muscles that aren’t as engaged during dynamic movements.
Remember, a critical part of building and defining your chest at home is ensuring your nutrition is on point. No workout routine, regardless of rigorous or well-structured, can compensate for an unbalanced diet. For muscle growth and repair, adequate protein intake is essential. You should aim to incorporate protein-rich foods into all your diet throughout the day. Supplements like protein powder are also a great way to meet your daily protein needs.
8 Chest Exercises at Home
Chris Heria is a well known online fitness coach, whose workout routine is a shining example of how you don’t necessarily need an arsenal of equipment to achieve a chiseled physique. His routine predominantly comprises bodyweight exercises, demonstrating an unparalleled testament to the power and effectiveness of a well-structured bodyweight routine.
And today, we will explore 8 chest exercises, inspired by Chris Heria’s bodyweight workout, all easily done at home, requiring no equipment whatsoever. His purely bodyweight chest workout is a true example of how you can shape your chest, and get a more defined look, without ever having to lift weights.
This home workout is meticulously designed to target all parts of your chest. From the upper pecs, which give your chest that broad, powerful look, to the lower pecs, which provide definition and a solid base. And let’s not forget the often-neglected inner and outer pecs, which contribute to a well-rounded, full chest appearance.
Now, let’s take a closer look at these 8 chest exercises at home that will give you a more defined look.
1. Push Up
The chest home workout begins with a timeless classic — the push-up. Renowned for its effectiveness and simplicity, the push-up is a staple in bodyweight training and an excellent exercise for targeting your chest muscles.
Starting in a high plank position with your hands shoulder-width apart and your legs extended behind you, remember to keep your body in a straight line. As you lower your body by bending your elbows until your chest is just shy of the floor, make sure to engage your core. Push back up and repeat.
Make sure you focus on your breathing. Inhale as you lower your body and exhale as you push up. This rhythm will help your muscles get the oxygen they need to work effectively and keep your movements controlled and deliberate.
Do 20 reps.
2. 15 Second 90° Hold
This isometric exercise is designed to pump blood into your chest muscles and really fire them up. It starts just like a standard push-up. Position yourself in a high plank with your hands shoulder-width apart and your body in a straight line.
Now comes the twist. Lower your body into a push-up, but this time, pause halfway — when your arms form a 90° angle. Your elbows should be tucked into your sides, creating a straight line from your head to your heels. Keep your core tight throughout to support your body.
Lean slightly forward and lift your feet off the ground, shifting your weight onto your hands. If this is your first time, it may feel a bit challenging, but don’t worry, you’ll get stronger with practice.
Hold this position for 15 seconds. If this is too difficult at first, aim for 3 holds of 5 seconds each, with minimal rest in between.
3. Push-Ups in a Circle
This is one of the harder chest exercises at home, as it’s designed specifically to target both the outer and inner parts of your chest muscles, resulting in an intense workout for each pec.
Start from a standard wide push-up position. As you push up from your first rep, move your right hand towards your left, transitioning into a diamond push-up stance. Lower your body again, then move your left hand out as you rise, returning to the wide stance but now shifted to the left.
What makes this exercise exceptional is its ability to isolate each pectoral muscle as you shift from one side to the other, providing an all-encompassing workout for your chest.
Do 8 reps in each direction.
4. Archer Push-Ups
This is one of the best chest exercises at home in terms of being able to isolate your pecs and achieve an impressive muscle pump and definition.
Begin by positioning yourself in a wide push-up stance. Choose the arm you want to start with — let’s say it’s your left. As you lower your body, perform a regular push-up movement with your left arm, bending it at the elbow and bringing your body closer to the floor. Meanwhile, your right arm should remain as straight as possible, emulating the action of an archer drawing an arrow from a bow.
Once you’ve completed one rep, push back up and switch arms, now bending your right arm for the push-up motion while your left arm stays extended. Keep your core engaged throughout, ensuring your body remains in a straight line from head to heels.
Do 10 reps on each side.
5. Explosive Negative Push-Ups
The goal of this chest killer is to keep your muscles under tension for an extended period before exerting maximum force. This combination of slow descent and rapid ascent will promote some serious explosive strength and growth.
Start in a normal push-up position. As always, keep your core engaged and your body in a straight line from head to heels. Lower your body as slowly as possible, really feeling the burn as you extend the negative part of the exercise and keep your muscles under tension.
Once you’ve reached the bottom, it’s time to explode. Push yourself back up as quickly and forcefully as you can, like a coiled spring releasing its energy. This explosive movement helps to activate the fast-twitch muscle fibers in your chest.
Do 10 reps.
6. Incline Diamond Push-Ups
This is one of the best chest exercises at home that is aimed at developing the upper part of your chest. It’s a great movement to give your chest a broader, tighter appearance, particularly noticeable from a side profile.
For this exercise, you’ll need an elevated surface like a sturdy chair or bench. Start in a push-up position with your hands on the surface, forming a diamond shape with your thumbs and index fingers.
Lower your body towards your hands, keeping your body straight and your core engaged. As you push back up, try to turn your hands inwards and try to make them touch — this will help you achieve an even greater squeeze on your inner pecs!
Do 15-20 reps.
7. Elevated Push-Ups
This exercise will help you target and tone the lower part of your pecs, providing that well-rounded definition we’re all striving for.
You’ll need a raised surface such as a step, a sturdy chair, or even a couch where you can securely rest your feet. Assume a regular push-up position, but with your feet elevated above the level of your hands. Your body should form a straight line from your head to your heels, and as always, engage your core to provide stability.
Lower your body in a controlled manner, maintaining the alignment of your body. As you push back up, focus on engaging the lower part of your pecs — this is where you should feel the burn.
Do 20 reps.
8. Plank Push-Up
This exercise might sound simple, but the magic of this move lies in its deliberate, slow execution and the unyielding tension it creates in your chest muscles.
Start in a standard push-up position. But, instead of lowering your body in a quick movement, take a whole 30 seconds to lower yourself towards the ground. That’s right, 30 whole seconds. Focus on maintaining a tight core, steady breathing, and unbroken form as you slowly descend.
After reaching the bottom, take another 30 seconds to push your body back up to the starting position. Keep your muscles contracted throughout the entire movement, never releasing the tension.
Do a single rep that lasts a minute — 30 seconds down, 30 seconds up.
