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Get a Defined Chest With This Home Chest Workout

With or Without Weights

By Sean Dunne on 20.03.2020 11:27 am


With the current situation preventing us from going to the gym and the large majority of people working from home, there is no reason why we still can’t train properly and keep our bodies in shape. A lot of people might not have any training equipment at home and that’s ok because there are lots of ways around that and different exercises you can do without any equipment to get the same results.

This home chest workout is a great substitute for chest day at your gym and will really work those chest muscles hard as well as adding in some core stabilisation in the process.

Standard Press-Ups

This first exercise is great to start with as it will serve as your warm up. Make sure to use a wide grip, as this will work your chest muscles more than a narrow grip technique. Start with going for 15-20 reps. Then do a further 2 sets of 10-12 reps.

Incline Press-Ups

You will need a suitable table that is stable enough to support your weight or any surface or wall at your home that is around or just above waist height. Standing a bit away from the table/surface lean forward onto it in a press up position and press back up for 1 rep. Do 3 sets of 10-12 reps.

Decline Press-Ups

This will be exactly the same as a standard press-up but the key difference being that you will be using something to raise your feet off the ground. This can be anything such as the sofa, a footstool or even the first or second step at the bottom of the stairs. The difference in incline will add emphasis to the upper and mid chest. Do 3 sets of 10-12 reps.


Standard Chest Press

These are a great chest exercise and actually still done at the gym by a lot of people as they are a great way to help enforce a strict technique. Simply lie on the floor and use the dumbbells to perform the chest press as you normally would and keep the movement precise and steady with a short pause at the top of the moment to contract the muscle. Do 3 sets of 10-12 reps.

Chest Flys

This exercise is again exactly like a standard chest fly, just on the floor. Keep the dumbbells in a neutral grip and control the movement as you go as wide as possible, before going back up to the start. Hold and contract the muscle at the top with a slight pause. Do 3 sets of 10-12 reps.

Sean Dunne

Sean Dunne

Fitness Expert

Sean Dunne is a health and fitness writer based in London. He has 20 years of training and nutrition experience and his favourite types of training include circuit training, HIIT, hypertrophy and plyometrics.



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