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chest workout at home

Best Chest Workout at Home |The Ultimate Chest Exercise

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Last updated on May 2nd, 2020 at 04:25 pm

What is the best chest workout?

Everyone desires the best chest structure whether the person is male or female. You can build your chest like athletes at your home even without any formal instructions. Just follow our best chest workout at home tips and hit your best chest structure. It is not easy to build an attractive chest but, if you follow our instructions with proper food habit you get it easily.

According to the fitness experts and GYM instructor, there are about twenty chest exercises with weight or without weight. We will describe here some important home workouts that extremely help you to build your desired chest muscles. The chest workout is divided into two categories according to the targeted muscle groups: Upper chest workout and lower chest workout.

Best upper chest workout at home:

At the beginning of the bodybuilding, everyone wants to know what are the best upper chest workouts? If you want a powerful, thick and wider chest then you have to build your chest from the upper portion. The fitness experts follow and advice three following workouts at home for upper chest workout at home. These workouts are:

#01. Feet-Elevated Push-Up

Push-ups is the basic workout for chest. The push-ups make your chest very structured and attractive. But, elevating your foot on a table or some upper position than the floor is known as feet elevated push-ups. The feet elevated push-ups make your upper chest very strong. Keep your hands some wider than your shoulder distance that makes that provides more energy to your hands. Keep going to your pushups properly. When your failure to push your body just stops and take about 40-sec rest and done three sets every day. It is a freehand exercise and recommended indoor chest workout without weights.

#02. Dumbbell Fly

Dumbbell Bench Press

For the dumbbell fly, you need a pair of dumbbells and an adjustable bench. You need a dumbbell set for a long time of different weight adjustment. You can buy adjustable dumbbell sets for multiple purposes. Firstly, place the adjustable bench with the lowest inclining. This position will help you very much to get pressure for upper chest Pecs.

Start from the top position. Take the weight dumbbell to the front and take your two arms two sides and pushups your chest from the bench slightly. But do not keep your hand’s last point and keep the balance properly.  Then start to lift up the dumbbell weight properly but do not touch the dumbbell together. When you raise the weight then squeeze the chest down. Such as that do the next rep. The recommended numbers of sets are three. The first set followed for 18 reps, the second one is 15 reps and the last one is 12 reps. Please take 45-sec rest between two sets.

Caution: If you are new in this exercise please use the minimum levels of weight dumbbell and take instruction from your instructor.

#03. barbell Bench press 

Chest workout at home without weights

  • First of all, you need to set a bench with inclining under the Smith weight machine. Then you have to set the barbell at the height that you can reach you are on the bench and you can raise your hand maximum. After that place the weight as your level.
  • Then unlock the barbell stick and place the position that is placed on the upper part of your chest.
  • Now, start to pull down the bar slowly if your bar comes on the upper chest position.
  • Then after one sec, you have to push the weight bar towards the starting position that your breath goes out.
  • Then take 2-sec rest for the next rep.
  • The recommended numbers of sets are four. The number of recommended reps is fifteen.
  • Finally, place the bars on the rack when you have finished your bench press.
  • Caution: If you are new with this exercise please use minimum weight for exercise.

Best lower chest workout at home

Lower chest workout makes your lower chest stronger. It is not easy to make it a perfect shape. But, when you follow the instructed workout process with a proper guide you can make it properly.  There are plenty of lower chest workouts. I am going to describe a popular process.

#01. Pus-ups:

chest workout at home for girls

Just keep your feet on the floor and set your hands just beside your lower chest and the distance should not more than 8 inches than your lower chest. Just keep continuing the push-ups. When you fail to lift your body to upwards then finish your first set. Daily recommended sets are three. Pushups are the popular freehand exercise to make the perfect chest.

#02. Decline Barbell Bench Press

  • First of all, you have to set a decline bench under the barbell weight machine. Then set the barbell at the height that you can reach easily. After that place the weight as your level.
  • After that unlock the barbell stick and place the position that across your nipple position.
  • Now, start to pull down the bar slowly that the barbell bar comes across the lower chest position and inhale the breath.
  • Then after one sec, you need to push the weight bar from the starting position that you exhale your breath.
  • Then take 2-sec rest for the next rep.
  • You can do this at least three sets but the recommended numbers of sets are three. The number of recommended reps is fifteen in each set.
  • Caution: If you are new with this exercise please use minimum weight for exercise.

#03. Decline Dumbbell Bench Press

  • You need a workout bench with a decline position. Just place a decline bench in a free place and you need at least 30 feet void space around the bench. Then lie down on the bench place your head in the lower position and your body part for the upper position.
  • Take a dumbbell in each hand than raise your hand top of the upper thigh position. The palm position of your hand will face one to another.
  • Then move your hand just across your lower chest but in the upper position. This is the starting position.
  • Then move the dumbbell slowly towards the lower and breathe out.
  • Now, move the dumbbell slowly towards the upper in the starting position and breathe in.
  • You must keep the full control of the weight in your hand.
  • Repeat this rep for twenty times. Three sets are normally recommended.

How can I make my chest stronger at home?

If, you are busy with your daily work and could not go to a GYM or fitness club regularly. But, you want to make a strong and attractive chest at home then you can follow the recommended indoor exercise for best chest structure.

Chest workout at home for man:

  • Barbell bench press
  • Decline dumbbell press
  • Chest press
  • Inclined dumbbell flies
  • Declined dumbbell flies
  • Dips
  • Push-ups

Chest workout at home for the woman:

  • Chest Press
  • Push Ups
  • Chest Fly

How can I build my chest without weights?

The best chest workout without weights is the push-ups. You can build up your upper chest and lower chest through the pushups regularly. You can do following pushups every day and build your chest muscles without weights.

  • Feet-Elevated Push-Up
  • Normal push-ups
  • One leg push ups

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