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Chest Day: Home Gym Edition

With our home chest workout, you can build chest strength and mass without going to the gym. We’ve included a mix of beginner, intermediate and advanced exercises so people can find what works for them. There are also bodyweight and dumbbell exercises to feel the burn no matter what equipment you have.

Many of these home chest exercises also work the triceps, helping you get massive in more ways than one. Start with one set and progress to 2-3 sets for safe travels on your fitness journey.

Home Chest Workout

Push-Up Circuit

  • Do 8-10 standard push-ups with your arms shoulder-length apart.
  • Next, do 8-10 wide push-ups with your hands wider than your shoulders.
  • Finally, do 8-10 diamond push-ups where you form a diamond using your thumbs and index fingers.

Beginner Triceps Dip

  • Sit on a sturdy bench or chair with your heels touching the floor.
  • Grip the bench next to your hips. Slide forward until your butt is clear of the edge, and you’re supported by your arms.
  • Lower yourself in a controlled movement until your elbows are bent between 45 and 90 degrees.
  • Raise yourself back up until your arms are extended.
  • Repeat for 10-12 reps.

Advanced Triceps Dip

  • Stand between two bench dip bars.
  • Grab the bars with arms straight and palms facing inward. Bend your knees and lift your feet behind you.
  • Slowly lower your body until your elbows are bent at a right angle. Keep the elbows tucked in.
  • Push yourself back up until your arms are fully extended again.
  • Repeat for 10-12 reps.

Standing Upward Fly

  • Stand with feet hip-width apart. Hold a dumbbell or kettlebell in each hand by your sides with an underhand grip.
  • Contract your chest and lift the weights up to shoulder height so they meet at the middle of your body. Keep your arms straight.
  • Slowly lower the weights back to your sides.
  • Repeat for 10-12 reps.

Dumbbell Floor Press

  • Lie face-up on the floor with your knees bent so your feet are flat on the floor.
  • Hold a dumbbell or kettlebell in each hand at chest height. The weights should be beside your chest with the upper arms touching the floor.
  • Press the dumbbells upwards in a controlled motion until your arms are extended. Keep your abs and glutes tight and don’t let the weights touch each other.
  • Slowly lower the dumbbells to starting position.
  • Repeat for 10-12 reps.

Dumbbell Floor Fly

  • Lie face-up as you would for the floor press.
  • Hold a dumbbell or kettlebell in each hand and turn your upper arms outward to form a T-shape. Keep your elbows bent and upper arms on the floor.
  • Press the dumbbells upward in a controlled motion until arms are extended.
  • Slowly lower your weights to the starting position.
  • Repeat for 10-12 reps.

Standing Svend Chest Press

  • Stand with feet hip-width apart. Hold a dumbbell vertically against your chest with both hands in a tight grip.
  • Squeeze your shoulder blades together and slowly press the dumbbell outward until your elbows are locked.
  • Slowly return to the starting position.
  • Repeat for 10-12 reps.