The Best Chest Workout at Home
If you’re looking for a toned upper body, you have to start with the chest. You can do the best chest workout at home without much equipment at all. Working on your pectoral muscles helps give you the defined physique you are looking for. You can do the best chest workout at home with just dumbbells and kettlebells.
If you want to gain mass in your chest, you need to be working it out regularly and continuously challenging yourself so your progress doesn’t plateau.
The Best Chest Workout at Home
The best chest workout isn’t necessarily the one that works on blindly building muscle. The best chest workout is one that focuses on building your chest symmetrically. This means working every part of your chest.
If you happen to have a bench at home, feel free to use it for these excises to amp them up even more.
Kettlebell Chest Fly: 10 reps each side
This a particularly effective workout because it requires you to activate your stabilizer muscles to balance yourself while targeting your pecs.
To do a chest fly, lay on a bench or on the ground with a kettlebell in one hand. You will want to use a lighter weight for this exercise. Grab a kettlebell and hold it so the bell part of it is resting in your palm while your palm is facing up. The handle should be over the back of your hand.
Start with the bell straight up above your chest. Then slowly extend your arm out to the side so your chest is open. Finally, bring your arm back in over your chest, as if you were doing a one-armed hug and repeat.
Dumbbell Chest Press: 15 reps, 3 sets
To do a dumbbell chest press lie flat on the floor with your knees bent, or on a bench if you have one available. When you are on the ground grab two dumbbells and hold them, so your elbows are touching the ground and your forearms are lifted. Your palms should be facing away from you.
As you breathe out, push the dumbbells up in the air. When they reach the top, pause for a second a squeeze your chest. Slowly lower the dumbbells back to the starting position, without letting your elbows touch the ground, and repeat.
Single Arm Plank Row: 8 reps each side, 3 sets
Start a single arm plank row by getting into a high plank position. Hold the handle of a kettlebell in one hand while it rests on the ground. Start the movement by bringing the kettlebell up to your chest with a rowing motion then return it to the ground. Be sure to maintain your plank as you do this. The plank will also be good for working out the core.
This move is killer for your chest, but also the entire upper body as it works the back and core muscles, engaging them while holding you're holding the plank. To get the most out of this move, avoid letting your body dip to the side. It will be most effective if you square yourself off and hold your balance.
Straight Arm Pullover: 12 reps, 3 sets
Using the straight arm pullover, you can really start to work your lower chest muscles for an even workout. This move is best done with a bench but can be just as effective done on the ground.
Start by lying flat on your back, holding a dumbbell behind your head with both hands. Be sure to keep straight arms. Begin to pull the dumbbell straight up above your head until it is directly above your chest. Hold this position for a second, and then slowly lower the dumbbell back down behind your head. Keep your arms extended throughout this move by not bending your elbows.
Plyo Kettlebell Push Up: 12 reps, 3 sets
Plyo pushups are commonly done by boxers because they help build your chest for some explosive punching power. It is a more advanced exercise so you will want to make sure you first master a regular kettlebell pushup before you attempt this move.
Start by placing your kettlebell on the floor. Then get yourself into push up position with one hand on the kettlebell handle. Start to lower yourself down as much as you can while keeping a good push up position.
When you have reached your bottom position, explosively push yourself back up and push yourself to the other side of the kettlebell as you do so. Then lower yourself down again, and as you get to the bottom, push yourself back to the side you started on.
Continue this exercise, switching sides every time you come up from the push-up. This is a good free weight exercise, and you can make use of anything you want.
Alternating Flat Press: 8 reps each side, 2 sets
An alternating flat press is a variation of a kettlebell chest press that is a good option for people with shoulder problems because it has a limited range of motion. You will want to find a mat or a bench to do this move since your body needs to be flat.
Related: The Complete Kettlebell Shoulder Workout
To do an alternating flat press start by lying flat on the ground with a kettlebell in each hand. Lift both kettlebells so your arms are fully extended above your chest.
Begin the move by shifting the weight of your upper body to your right side. As you shift to the right, simultaneously lower the kettlebell in your right hand while pressing the one in your left hand so your left shoulder lifts just a bit off the ground. Continue to alternately shift your weight and press the kettlebells.
You can build your chest without all the equipment they have at the gym. With just two dumbbells and two kettlebells you can do a complete and balanced chest workout in your home. You will be seeing more defined muscles in no time.
If you want to see real results be sure to incorporate your chest into your workouts at least twice a week. Having chest day once a day is nice, but won’t help you get a chiseled upper body. This is the best at home chest workout you can do without machines. Do it regularly and continue to challenge yourself.
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