If you are looking for a line-up of chest exercises you can do at home to help you boost your chest muscle size and strength, you’re in luck because there are a number of options.
When most people think of what it takes to get a pumped chest, they automatically tend to think about heavy bench pressing activities.
And while there’s no question that heavy bench pressing can help, it’s not required. In fact, many of those who are working towards learning how to get a massive chest press up the weight so quickly and using incorrect form that results are slim to none.
If you use less or no weight at all and really just focus on the muscular contractions taking place, you’ll see far better results – and save yourself the unnecessary stress on your joints that come from heavy weight lifting.
Add the benefit that by using chest exercises you can do at home you will see better adherence to your workout session and that is the superior way to train.
To help get you started on learning how to get a massive chest, let’s go over the top four exercises to consider adding to your workout protocol.
The first push-up variation is one that will not only get every single muscle fiber within the chest sitting up and contracting at full notch, but also help to strengthen your core as well.
By shifting the traditional push-up over to the exercise ball by placing the hands up on the ball as you lower yourself down and up again, you’ll require maximum balance control, which works all the muscle fibers that much harder.
Try a few reps of this and you will quickly see for yourself just how intense these are.
Make note though, always keep your core contracted every single step of the way. If you let your stomach go loose and start to either rise up or sway in the lower back, you will put yourself at risk for an excessive amount of lower back pain.
Keep the body tight and in a straight horizontal line the entire time.
Next, chest dips are the second great exercise that you can do to work your chest muscles. This one you’ll have to do off two high chairs or tables placed together – or alternatively a high chair and a railing will work fine.
You’ll place both hands on either side of the railing/ledge and then adopting a slight forward lean, lower yourself down as you move through the exercise.
This is going to require a great amount of chest strength to perform as you’ll be supporting your entire body weight as you move through the exercise. Be sure for optimal results that your legs are elevated above the ground as you do this.
The triangle push-up is the next great exercise that you should consider doing as part of your chest training workout routine.
This push-up variation is going to be placing more stress on the triceps muscle than a traditional push-up would, so don’t be surprised if you feel a little extra tension in this region.
Place the hands on the floor directly underneath you in the push-up position and then slowly lower yourself down to the ground before pushing yourself back up again.
Just like with the push-up on the ball, think of keeping the abs intensely contracted at all times.
A wide stance push-up is a great push-up variation that will help to hit your outer chest muscles to a larger degree. If you pair this together with the triangle push-up, you’ll get a good blend of stimuli on the chest muscle, ensuring optimal development.
While you can’t specifically target just one part of the chest region as the muscle group will contract entirely together, you can place slightly more stress on one area of the chest over others.
This is precisely what this push-up variation will accomplish.
Place the hands out on the ground, slightly further apart than what you’re used to and then lower yourself down to the ground.
Pause when you’re at the bottom of the movement and then press up again to complete the rep.
So there you have some of the best strength and size building chest exercises that you can do at home that don’t require the use of any weights at all. Don’t let yourself come to believe that if you are working out at home, you can’t see excellent progress towards your goals.
You definitely do not need a full scale gym to make progress. You just need a committed attitude, a good workout plan, a smart diet, and some wise supplements. Put these together and you will be seeing results.