Working out in a gym is not an option for everyone for a variety of reasons. If you don’t have access to a gym you can still get a great chest workout at home with little or no equipment. This best chest workout will be combined with a leg workout with minimal rest to allow you to get an upper body workout, a lower body workout and a cardio circuit workout all at the same time.
When you live in a northern climate like Minnesota, like we do, you can’t always get outside to exercise for many weather related reasons, this is a great way to get a quick good workout in your living room or basement when you can’t get outside for whatever reason.
Hands down the top chest building exercise with no equipment is the pushup. There are many variations of the pushup that allow you to hit the muscles from multiple directions so you can work all parts of the chest.
If you have some money to spend, I recommend that you get a pair of dumbbells. Spend your money on some medium heavy dumbbells. For men I would recommend 30 to 40 pounds each and for women I recommend 20 to 25 pounds each.
This workout is 6 exercises, 3 for the chest and 3 for the legs. Start with pushups with your hands on a chair and your feet out so your hands are below your lower chest muscles. Do as many reps as you can do with good form. The farther apart your hands the more the chest gets worked. If you have your hands closer together, you will also work your triceps.
When you finish this first set, go directly to squats. If you have the dumbbells use them held at your sides, if you don’t start with just your body weight, as you get more muscle find something for weight. 2 milk jugs filled with water is a good start. Squat down to a level where your thighs are parallel to the floor then back up. When you do as many as you can go back and do another set of pushups like you just did. Repeat for 3 sets.
After the 3rd set of squats, go immediately to bench press lying on the floor with your dumbbells or do regular pushups if you don’t have dumbbells. Do as many as you can with good form. Then go directly to step-ups to a stool or chair, use alternate legs to step up. As you get better add weight to step ups. Do 3 sets of each of these as well.
Your getting there, don't give up. Put you feet up on a stool or bench and do pushups to work the upper chest muscles, do as many as you can with good form. Then go immediately to lunges, start with only body weight and add weight, as you get better. Do 3 sets of each of these as well.
If you do these 6 exercises in succession with no rest between them and with good form, you will be spent when you are done. You will build muscle and burn fat as you do it and you should be able to finish it in about ½ hour. When you start out you will be surprised at how soon you can’t do any more reps. Keep a log to show your progress and you will gain reps fast, you will also gain muscle and burn up fat with this best chest workout.
an example of home chest workout
Comments