Working out doesn't always have to happen in the gym.
We get it. Some days you're just tighter on time than others and it's really difficult to make it to the gym for a quality workout.
You don't want to risk losing any gains but you're not sure how you can get the best workout in with limited resources.
No worries! We've got your back with this list of 5 chest exercises you can do at home.
1. Traditional Push-Ups
This classic exercise has stood the test of time of being an essential building block in developing great pecs.
You can always stay in shape by performing them equipment-free, with minimal space in almost any place you are at the moment.
- You begin traditional push-ups getting into a plank positions with weight resting on hands and not forearms.
- From there you lower yourself towards the floor with a bending elbow motion
- Begin to push yourself back up by straightening the elbows. Do this at the same tempo as the lowering motion
2. Clapping Push-Ups
This exercise puts a plyometric spin on the classic exercise. Clapping push-ups add a bit of a challenge in functionality and power into your chest exercises.
- Begin in a traditional push-up position with weight resting on hands rather than forearms. Keep elbows close to your ribs to engage your triceps.
- Slowly lower yourself to the floor by bending your elbows. Be sure to use control in your movements.
- Start pushing yourself off the floor with force. Once you are about mid-way back to the top position, clap both hands together and return them back to the floor for the next rep.
3. Incline Push-Ups
You can get a slightly different workout from your exercises by simply changing the positioning of your body.
- You're going to begin with the upper half of your body in a regular push-up position on the floor. Use a chair or stairs to place your legs up on at a 45-degree angle or less.
- Begin to move towards the floor then back to top position. Make sure you are not hyper-extending your spine.
- You can place feet closer together to make it more challenging or wider a part when muscles are reaching fatigue.
4. Spiderman Push-Ups
This variation adds an additional core conditioning effect to your chest exercises. Spiderman push-ups will make you feel just as much of a superhero as the name suggests.
- Start in your conventional push-up form. Be sure to place wrists about an inch or two pass shoulder-width.
- As you begin to lower yourself down, bring your left elbow towards your left knee in a side crunch motion.
- Start to push yourself back into starting position then repeat this movement on the opposite side.
This exercise is perfect for engaging your core and obliques as well as enhancing strength and endurance in your chest muscles.
5. One-Arm Push-Ups
What's harder than using two arms? Yeah, you guessed it. This advanced movement will add some muscular isolation to your chest exercises.
- You'll need a low chair, stool or medicine ball for this one. Begin with one arm in a basic push-up position. Place the other arm straight out on your platform.
- Begin to lower yourself using the strength in the half of your body that is on the floor.
- Push-up yourself back into the top position then repeat on opposite side after you've done your set number of reps.
Be caution with shoulder positioning for this one. Remember to keep your core muscles tightened.
Get the Most Out of Your At-Home Chest Exercises
There should be no excuses for getting a good workout in even if you are unable to make it to the gym.
The number one way to waste a workout is to skip it!
Use these exercises listed above with appropriate rep and set ranges for your goals to push yourself harder at home.