Chest Workout at Home: No Bench, No Problem

A well-shaped chest is one of the most important qualities of a good physique. The chest muscle is also known as the pectoralis muscle, divided into the upper and the lower sections. To achieve this requires a workout with a variety of exercises to develop the upper and the lower pectorals, the inside and the outside pectorals, the tie-ins to the deltoids, and to expand the entire rib cage to show off the pectoral muscles to their best advantage.

Chest Workout at Home No Bench, No Problem

Best Dumbbell and Bodyweight Chest Exercise.

This Blog contains the description of the Best dumbbell and Bodyweight Chest workout at home that focuses on the chest muscles. The chest exercises are divided into pressing exercises, push-up, and pullover exercises. However, there are many advantages of doing chest exercises using dumbbells, water bottles, cans, bricks, and bodyweight.

Advantage of Dumbbell and Bodyweight Chest Exercises at Home

Several advantages come from incorporating Dumbbell and Bodyweight Chest workout at home into your Chest workouts plan.

  • Dumbbell and Bodyweight Chest workout at home allows for greater joint safety and stabilization.
  • It affords a greater level of variety which prevents physical and mental burnout.
  • Its allow unilateral training (training one limb at a time), increase core stability for athletes, and improve any muscular imbalances.
  • Dumbbell and Bodyweight chest exercises allow the joints to move naturally within their range of motion, creating more joint stability.
  • Dumbbell and Bodyweight Chest Workout are Perfect for the at-home exerciser with the limited space.

Do you have a small apartment? Do you not have a garage or Gym room? A set of Power dumbbells, are the best option and take up only 2 square feet of space and if you don’t want to invest in dumbbells you can use water bottles, Steel and tin cans, brick, bags, and any handy alternative, that still allows best chest workouts. You have bodyweight and there are literally endless exercises that can be done with no equipment. Don’t worry if you don’t have a Bench, because all the exercises described here can easily be done on the floor and in a standing position or using home materials.

Here is the Best Chest workout at home that help to build a Massive Chest and well-shaped chest:

1. Dumbbell Floor Press

A dumbbell floor Press is a great way to add muscle mass to the chest. The floor press is not just a basic version of the bench press to do when there is no bench available. It’s an exercise that has several key differences which merit consideration over its more famous counterpart, especially if you have any kind of shoulder injury and pain. The Dumbbells demand better coordination forcing the stabilizing muscles to assist as well.

Dumbbell Bench Press
Dumbbell Floor Press
Muscles Involved

Primary: Upper Pectoralis.

Secondary: Anterior deltoid, triceps.

Steps
  1. Lie down on the floor and keeping your feet on the floor for better balance with a dumbbell in each hand.
  2. Hold the Dumbbells straight overhead, palms facing forwards.
  3. Now, lower the weights to your outer chest stretching the chest to the maximum at the bottom.
  4. Now, raise it until your arms are nearly locked out, keep dumbbells very close to each other.
Tips
  • Keep a controlled motion, and avoid jerky movements.
  • Exhale on the pulling up motion and inhale on the way down

2. Squeeze Press

Squeeze press is an alternative and free weights exercise that primarily targets the inner chest, and to a lesser degree that also targets the shoulders and the triceps. This Exercise can be integrated into the chest workout to increase muscle hypertrophy, and create chiseled and defined pectorals. Squeeze Press is the best exercise that you can easily add to your chest workout at home. You can use a dumbbell instead of a plate. if the plate is not available.

Plate Squeeze Press
Muscles Involved

Primary: Inner pectoralis major.

Secondary: Shoulders, triceps.

Steps
  1. Grab 2-3 plates and squeeze them together with your palms.
  2. Bring the plates to the middle of your chest, extend your arms forward and slightly upward.
  3. Contract your chest as hard as possible.
  4. Reverse your arms in the exact same movement pattern.
Tips
  • Use a controlled tempo to push your arms up and forward.
  • Remember to breathe properly.
3. Standing Upward Chest Fly

Standing dumbbell chest fly is a good exercise to target your upper chest. With only a pair of dumbbells, you can make your chest area broader and more developed. This exercise is like a front raise that you would do for your shoulders, but with a simple twist of the wrists that make it an effective chest exercise. For this one, you will require a dumbbell in each hand.

Standing Upward Chest Fly
Muscles Involved

Primary: Upper pectoralis.

Secondary: Anterior deltoid, triceps, Core.

Steps
  1. In a standing position, hold a dumbbell in each hand with your palms facing upward. 
  2. Make sure your feet are shoulder-width apart and your arms down straight in front of your center.
  3. Extend your arms up and out to the sides, keeping your elbows straight and your arms at chest level.
  4. Bring them back to the center to finish a single rep. 
Tips
  • Exhale during the concentric (muscle-shortening) part of the motion.
  • Your arms and shoulders will work but most of the work should be done with the pecs.
4. Dumbbell Squeeze Press

The dumbbell squeeze press is one of the most effective chest pressing exercises which target the chest. You can perform to induce functional hypertrophy in the inner body, particularly the pectorals. During the squeeze press, the dumbbells are kept in contact with each other at all times, and you’re actively squeezing them inward (against each other) as hard as possible. You can easily perform the same exercise on the floor.

Dumbbell Squeeze Press
Dumbbell Squeeze Press
Muscles Involved

Primary: Lower pectoralis.

Secondary: Anterior deltoid, triceps.

Steps
  1. Take the dumbbells in each of your hands, and lay down on the bench.
  2. Place the dumbbells together side by side, and lift them up over your chest.
  3. Lower them down together, touch the chest, and then push the dumbbells back up.
  4. Repeat for the desired number of repetitions.
Tips
  • Breathe out on the way up.
  • Maintain more tension through the pecs by not locking out the elbows entirely.

5. Dumbbell Floor Pullover

A dumbbell Floor Pullover (Also known as the straight arm pullover) is the best exercise to add to a chest workout at home. To build a strong rib cage and build serratus anterior muscle to build a complete chest and back. Pullover work directly on the serratus anterior muscle to develop the back. This exercise is done lying floor with a dumbbell.

Dumbbell Pullovers
Dumbbell Floor Pullover
Muscles Involved

Primary: Lower Pectoralis.

Secondary: Lats, Shoulders, Triceps.

Steps
  1. Lie down on the floor and keeping your feet on the floor for better balance.
  2. Grasp a dumbbell with both hands, and get it straight over your chest.
  3. Lower the dumbbell in an arc slowly, getting a good stretch in your rib cage.
  4. Lower the dumbbell as far as possible, and then raise it back to the starting position.
Tips
  • Exhale while you exert.
  • Maximum stretching ensures the greatest expansion on the rib cage.
  • Relax your hips, and let them fall as relaxed hips help in extra expansion.

6. Push-Ups

Push-Ups is the best bodyweight calisthenics exercise to build your entire upper body, shoulders, chest, and arms. Check how to do them correctly and blast your muscles at home or Gym. It is used to be done to build muscle and strength in the chest, shoulders, and arms.

Push-Ups can be a real challenge if done in various forms. Intensity is the key here to Build Muscle and Strength. This exercise is done on the floor, with or without Pushup handles.

Push Ups
Muscles Involved

Primary: Lower pectoralis, Upper pectoralis.

Secondary: Shoulders, triceps.

Steps
  1. Lay face down on the ground with your legs straight, and arms supporting the upper body. Keep your knees off the ground.
  2. Raise yourself off the ground straightening your elbows and your arms. But keep your elbows close to your body.
  3. Raise until your elbows are locked, and pause for a moment at the top of the movement.
  4. Now, lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.
Tips
  • Exhale while you exert.
  • For more variations, you do incline push-ups, decline ups.
7. Narrow Grip Push-Ups

Push-ups are the best Bodyweight exercise to build your entire upper body, including shoulders, chest, and arms. Narrow Grip Push-Ups is the best exercise to build inner pec. Take a narrower push-ups stance than you normally do, similar to a close-grip push-up that helps build the inner chest.

Narrow Grip Push-Ups
Muscles Involved

Primary: Inner pectoralis major.

Secondary: Shoulder, triceps.

Steps
  1. Lay face down on the ground with your legs straight, palm near, and arms supporting the upper body. Keep your knees off the ground. Take a narrower pushup stance than you normally would.
  2. Now raise yourself off the ground, straightening your elbows and your arms but keep your elbows close to your body.
  3. Raise until your elbows are locked and pause for a moment at the top of the movement.
  4. Now lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.
Tips
  • Exhale while you exert.
  • For intensity and variation, do the decline variation.
8. Decline Push-Ups

Push-Ups is the best bodyweight exercise to build your entire upper body, shoulder, chest, and arms. Push-Ups can be a real challenge if done from various angles. Intensity is the key here to Build Muscle and Strength.

Decline Push-ups are similar to normal push-ups but with your legs on a bench or a bed and chair. Although this is called the Decline push-up, it focuses more on the upper pecs. Also, because your lower body is raised from the floor, the resistance your body provides is increased compared to doing the pushup on the floor. This makes the decline push-up harder than the standard push-up.

Decline Push Ups
Muscles Involved

Primary: Upper Pectoralis

Secondary: Shoulder, triceps.

Steps
  1. Your hands are placed firmly on the floor and spaced slightly wider than shoulder-width apart. Put Legs on the bench or Chair.
  2. Now raise yourself off the ground straightening your elbows and your arms. Keep your elbows close to your body.
  3. Raise until your elbows are almost near to locked, and pause for a moment at the top of the movement.
  4. Now lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.
Tips:
  • Exhale while you exert.
  • Vary the position of the bench to hit different angles of the upper chest.
9. Incline Push-Ups

Pushups are a great multi-functional exercise because they work the entire upper body and back. Push-Ups can be a real challenge if done from various angles. Performing pushups at an incline angle will put more focus on the lower chest.

 Incline Push-Ups
Muscles Involved

Primary: Lower Pectoralis.

Secondary: Shoulders, triceps.

Steps
  1. Stand in front of the bench. Place the hands shoulder-width apart on the edge of the bench.
  2. Adopt an incline plank position by extending the legs backward until the legs and back form a straight line.
  3. Slowly bend the arms to lower the chest toward the bench. Remember to keep the elbows and arms close to the body.
  4. Slowly push the body away from the bench, extending the arms but maintaining a slight bend in the elbow.
Tips
  • Exhale while you exert.
  • Stand at a comfortable distance from the bench.
10. Dumbbell Push-Ups

Push-Ups is the best bodyweight exercise to build your entire upper body and shoulder, chest, and arms. Push-Ups can be a real challenge if done in various angles and Intensity to Build Muscle and Strength. This exercise is done on the floor with dumbbells.

Dumbbell Push Ups
Muscles Involved

Primary: Pectoralis major.

Secondary: Shoulder, triceps, and core.

Steps
  1. Grip a dumbbell in each hand and get into a plank position with your palms facing down towards the floor. 
  2. Now raise yourself off the ground straightening your elbows and your arms but keep your elbows close to your body.
  3. Raise until your elbows are locked and pause for a moment at the top of the movement.
  4. Now lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.
Tips
  • Exhale while you exert.
  • Brace your core throughout your chest workout to keep it engaged.
Conclusion

This dumbbell and bodyweight Chest workout plan at home is highly recommended for anyone interested in building upper body strength and gaining muscle. It not only allows for targeted muscle development but also provides an overall body workout. It is easy to do and requires no more scientific details. If done consistently, the results will speak by themselves.

Thanks for reading, enjoy your chest workout at home

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