Chest Building Workouts At Home For Men and Women

Chest building can be done at home with minimum or without any equipment. What matters is doing the right chest workouts at home that will target the chest muscles that you are targeting to develop. In the following paragraphs, there are different chest workouts at home that you can do to develop your chest. You can get exercises that can be done with the use of weight, cable machine, and other gym equipment.

However, if you cannot access any of the special equipment, the article gives you plenty of exercises that you can do at home to develop your chest muscles. Most of the exercises can be done by both men and women

Chest Workouts At Home - Dumbbell Chest Workouts

Chest Workouts At Home With Dumbbells

Most of the chest workouts with dumbbells are strength exercises. They are good at making your body stronger thereby making improving your bone density. There are several exercises that you can do at home to improve.

Bench Press

The bench press exercise targets the pecs muscles. In addition to that, it also works with other upper body muscles such as shoulders, arms, serratus anterior, and abs. Besides strengthening those upper body muscles, the exercise prepares your body to be strong for pushing and pulling activities. Additionally, it is good at improving muscle endurance. These exercises make it easy to lift heavy weights in your day-to-day activities.

You will need a pair of dumbbells and a bench to do the exercise.

  1. Firstly, lie on a flat bench on your back with a pair of dumbbells. Make sure that the dumbbells are at chest level with palms facing each other.
  2. Then raise the dumbbells up above your chest until your arms are fully stretched.
  3. Lower your arms to the starting position.
  4. Repeat to meet the number of your preferred reps and sets.

Bent Arm Pullover

This is another dumbbell exercise that targets your chest muscles. It is good at strengthening your chest muscles. Interestingly, it doesn’t work the chest muscles only, it also works your triceps, shoulders, and back muscles.  The bent arm pullover is another easy exercise. And you don’t need a lot of equipment. Your flat bench and a pair of dumbbells are good enough for you to pump up those muscles.

  1. While holding a pair of dumbbells, lie on your back on a flat bench. Plant your feet on the floor.
  2. Then bring the dumbbells to your chest position. Make sure that your elbows are bent to form a 90-degree angle.
  3. Drive the dumbbells above your head and keep the elbows bent at 90 degree angles.
  4. Return the dumbbells to the chest position and repeat the movement.

Chest Workout At Home Without Weights

There are best chest workouts at home that do not need the use of any weights. Relying on your body weight is so convenient.

Dip Push-Ups

Chest Workouts At Home - Dip Push-Ups

This is an interesting exercise that you can do at home without any weights. It is good for making your chest muscles stronger and bigger.  You just have to follow these easy instructions;

  1. Firstly, pile books to a height of 8 inches and make sure that the two piles are at shoulder width apart.
  2. Plant your hands on top of the piled books and get into a push-up position.
  3. Lean against the books so that your upper body is raised upward.
  4. Then lower your body to the starting position.
  5. Repeat as much as you can.

Diamond Push-Ups

This is another exercise that you can do at home without the use of weights. The exercises strengthen the chest muscles. Additionally, you also engage your triceps, abs, and shoulder muscles when doing the diamond push-ups. This exercise might be a bit challenging to beginners. But after mastering the standard push-up form, you can easily do the diamond push-ups. This is how you do the diamond push-ups

  1. Start by getting into the push-up position and plant your hands on the floor. Make sure that the fingers are close to each other to form a diamond shape on the floor.
  2. Lower your chest towards the floor and rise up just before touching the floor
  3. Return your body up to the starting position.
  4. Repeat the moves as much as you can.

Chest Workout At Home (No Equipment)

As mentioned above, there are several exercises that you can do to develop your chest muscles without using any tool. You can rely on your body resistance to make the exercises more intense. These can be some of the best chest workouts for women and the best chest workouts for men.

  • Diamond push-ups
  • Inclined push-ups
  • Push-ups
  • Wide push-ups

Back Workouts At Home

Having stronger back muscles is good for your entire posture. However, having a strong and fit back does not mean you have to rely on gym programs only. There are various exercises that can make the back muscles strong.


This is one of the easy and at the same time an effective exercise that you can do to improve the strength of your back muscles. The good thing about this exercise is that it is therapeutic. It can loosen the back muscles and make you feel better.

Chest Workouts At Home - superman exercise

There are various ways of doing this exercise. You can do it relying on your body resistance or you can use the resistance band.

  1. Lie on the floor facing down with your arms fully extended in front of you.
  2. Then lift your arms, chest, and legs from the floor and pause in that position for few seconds.
  3. Return to the starting position and repeat the moves.

Besides the superman exercise, there are other various exercises that you can do to target your back muscles. For instance, you can do deadlift, pull-ups, lat pull down if you have the weights and other required equipment. But if you don’t have the equipment you can do exercises such as good mornings, trunk extension, and many others.

Shoulder Workout At Home

Working your shoulders is important as the shoulders play a critical part. You use them when doing your day-to-day activities of pushing and pulling. Besides that, having strong shoulders lower injury risks when doing your day to day activities. More so, you can enjoy the benefits of having a stable and well-defined posture when your shoulders are in good condition.

Some of the best shoulder workouts that you can do at home include arm circles, handstand wall walk, dumbbell lateral raise, clean squat press, and many others. However, some of these exercises require weight.

Chest Workout At Home Without Push-Ups

Push-ups are well known chest exercises that can be done at home. This is because you don’t need any special equipment to do the exercise. In addition to that, there are many push-up variations that can fall under the low impact and high impact exercises.

However, you can work your chest muscles at home without solely relying on push-ups. For instance, the best chest exercises that you can do include resistance band floor press, chest dips, bedsheet flyers, banded incline chest press, and more. You may need a resistance band, bedsheet to do these exercises.

Inner Chest Workout At Home

Hitting the inner chest muscles can be difficult if you don’t know the right exercises that positively target those muscles. Many chest exercises target the lower or upper muscles. As such, you can do exercises that work the upper and lower chest muscles to work the inner chest muscles.

The impact of the upper chest workouts and lower chest workouts might be low but at the same time, exercises that target the inner chest muscles are rare.

Lower Chest Workouts

Chiseling your lower chest muscles can be interesting if you are fully equipped with the right exercises. There are exercises that primarily target specific muscles. For instance, if you want to work your lower chest muscles, the perfect exercises include the chest dips, dumbbell press, cable crossover, straight bar dip, and more.

Chest Workouts Cables

Chest Workouts At Home - Chest Workouts Cables

If you have access to a cable machine, you can try various exercises to target your pec muscles. As discussed above, there are exercises that are good for upper chest muscles and also exercises that are good for lower chest muscles. Some of the best cable chest workouts include low cable fly, cable crossovers, cable flat bench press, low cable fly and many others. These are some of the cable machine exercises that you can do if you have access to the machine.

Final Thoughts

Building chest muscles does not necessarily mean that you have to rely on gym facilities with sophisticated machines. There are the best chest workouts at home that can help you pump up your chest muscles. You can strengthen and build your chest with home exercises as long as you do the exercises properly.

Some of the best exercises that you can do at home are the push-ups. The interesting thing about push-up is that you rely on your body resistance. In addition to that, there are so many push-ups variations. Therefore, you can do different variations to keep on challenging your chest muscles. Besides the push-ups, if you have access to weights, a resistance band, cable machine, and any other equipment, you can always use them to build and strengthen your chest muscles.

Which chest workouts at homework your chest amazingly? Share your experiences below.

2 thoughts on “Chest Building Workouts At Home For Men and Women”

  1. Thanks for the information.

    I like the superman exercise, but it is not easy to bend backward like the picture and hold it for long. I will have to keep doing it and build up reps to become stronger.

    It’s good that you mentioned some bodyweight exercises as I cannot easily get to a guy these days. So working out at home using my body weight is a good option. The press-up variations are good at targeting different muscles and they help to build a strong looking body.
    Thanks for the ideas.


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