Chest Workout at Home Without Equipment

Prevailing wisdom suggests that we need a gym to have effective chest workouts. But, as you’ll see in a moment, there are some great ways to design a chest workout at home without equipment. 

What’s more, this workout will strengthen and develop your pecs in as little as 10-15 minutes each week.

And the best part is, everything is based on one incredibly useful exercise…

Push-Ups – The Best No-Equipment Chest Exercise Out There

Prevailing wisdom suggests that we need exercises like the bench press, dumbbell flyes, or cable flyes to have an effective chest workout.

But, the truth is, push-ups are among the best and most versatile exercises you can do.

For one, there are dozens of push-up variations you can use, so no matter what your fitness level is, you can always keep them challenging.

Push-ups are also great because you don’t need any special equipment. So long as you have a bit of open space, you can always bang out a quick set of 10 to 20 reps.

And finally, push-ups are thought to be incredibly beneficial for shoulder health as they promote proper scapular function and stability.

Chest Workout at Home Without Equipment

A Proper Warm-Up Is a Must

As you’ll probably notice in a second, the chest workout at home without equipment is relatively simple and straightforward. There are no complicated exercises or protocols. 

But, you shouldn’t underestimate the importance of a proper warm-up because it will prepare your body for the workout and help you avoid getting injured.

A good warm-up for the home chest workout will primarily work on your wrists, elbows, shoulders, and chest muscles. Begin with some light hopping in place to get your blood flowing. If you have a jump rope – use that. Once you’ve warmed yourself up a bit, move your wrists, elbows, and shoulders with a variety of dynamic movements like arm circles.

Chest Workout at Home Without Equipment

Push-upRepsDetails / Description
Decline Push-ups6-10 RepsFeet Elevated 1-2 feet on low table
Wide-grip Push-ups6-10 RepsClassic push-up position, but hands 6" wider
Classic Push-up12-15 RepsClassic position with hands slightly wider than shoulders
Bench Push-ups12-15 RepsFeet on ground, Hands on low table or bench
Counter Push-ups15-20 RepsFeet on ground, Hand on high table or kitchen counter

The Chest Workout at Home Without Equipment Push-ups

This workout will be based on a classic chest exercise – the push-up. And these push-ups will be done in succession with no rest, and that is considered 1 set.

  • Declined Push-ups
  • Wide-grip Push-ups 
  • Classic Push-ups
  • Bench or Table Push-ups
  • Elevated Push-ups

Chest Workout at Home Workout Notes

  1. The sequence goes from most difficult to least difficult as your pecs fatigue.
  2. Depending on your fitness level, you can do as little as two sets or as many as five sets. 
  3. Repetitions can vary greatly, from 6 reps to 40 reps depending on your fitness level.
  4. What matters most is that you perform clean push-up repetitions with great form, so let your fatigue levels guide you.
  5. Once you do one round, rest for 90 to 120 seconds and go again. 

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