Chest Workout At Home For Beginners

Chest Workout At Home For Beginners

It's time to get back in shape and this article will show you how! The chest is a large muscle group on the front of the body. It's important for pushing, pulling, and jumping.... 

Chest Workout At Home For Beginners


A strong chest is also helpful for avoiding upper back pain. With a little bit of patience and dedication you can strengthen your chest at home with these simple exercises that primarily use dumbbells or resistance bands.

Chest Workout At Home For Beginners Instructions

The goal is to complete 3 sets of 10 repetitions of each exercise. Try to gradually increase the weight you use with each set.

Whether you are a beginner or you've been lifting for many years, your form and technique is important. Make sure to properly warm up before doing any exercise. Ideally, you will want someone else there that can help provide feedback as well as spotting when necessary.

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23 Best Upper Chest Exercises at home

1. Push Ups – Hand-Release Push Ups

This exercise is a modification of the push up and is an excellent exercise for strengthening the triceps, shoulders and back.

Push Ups – Hand-Release Push Ups

How to do:

1.Place hands on the floor and keep your elbows bent throughout exercise.

2.Lower chest toward the floor, with elbows straight or slightly bent.

3.Push back up to starting position in order to keep correct form. Push up is not just chest movement!

Tips for doing Hand release push ups Correctly:

1.Keep elbows straight as you lower your body toward the floor.

2.Do not lean forward, keep fully straight through entire exercise.

3.Do not have a tendency to lower your chest toward the floor instead of pushing it up and away from the floor.

4.Keep shoulder blades pulled back and down, until you reach a point of fatigue when you cannot complete full push ups for more than 6-8 reps in a row with proper form.

2. Classic Push Up

This is the original of all pushups. It is a great exercise for strengthening the triceps, shoulders and back.

CLASSIC PUSHUP

How to do:

1.Lie face down with elbows bent at 90 degrees and hands by your sides, palms flat on the floor.

2.Raise your body by pushing upward on your forearms, chest, shoulders and back in a controlled manner, until your body is in an upright position with elbows straight, or slightly bent.

3.Return to the starting position by lowering yourself downward.

Tips for doing Classic push up:

1.Keep the entire body in a straight line throughout all movement.

2.Do not lean forward or allow your upper body to sag toward the floor.

3.Do not allow elbows to be bent at any point during upper body movement.

4.Push up until your upper arms are parallel to the floor and push ups have lost their intensity, meaning that you can continue for a greater time interval, but there is no sense of strain in them anymore and you will start to fatigue quickly, making them extremely hard work!

5.Keep your chest and shoulders pulled back and down, until you reach a point of fatigue when you cannot complete full push ups for more than 6-8 reps in a row with proper form.

3. Diamond push ups

The diamond push up is an intermediate to advanced exercise that is useful for the upper body and core. This exercise primarily works the triceps and shoulders, as well as some of the other muscles in the arms, shoulders and back.

Diamond push ups

How to do:

1.Get into the bottom position described in this exercise.

2.Lower body toward the floor in a controlled manner, until your chest is just below the floor, while maintaining a straight line from head to toes.

3.Push up away from the ground. This is done with straight arms and elbows should not be locked out at any point during upper body movement.

Tips for doing Diamond push ups Correctly:

1.Keep the entire body in a straight line throughout all movement.

2.Do not lean forward or allow your upper body to sag toward the floor.

3.Keep elbows close to your body throughout exercise.

4.Push up until your upper arms are parallel to the floor and push ups have lost their intensity, meaning that you can continue for a greater time interval, but there is no sense of strain in them anymore and you will start to fatigue quickly, making them extremely hard work!

5.Keep your chest and shoulders pulled back and down, until you reach a point of fatigue when you cannot complete full push ups for more than 6-8 reps in a row with proper form.

6.Do not allow your body to slide back off the floor during the downward movement.

4. Wide Push ups

This exercise is a modification of push ups and works the triceps, chest and core all at once!

Wide Push ups

How to do:

1.Place hands slightly more than shoulder width apart.

2.Keep your elbows straight as you lower your body toward the floor, keeping your body in a straight line from head to toes.

3.Push up away from the ground until arms are fully extended, but not locked out at any point during upper body movement.

4.Do not allow elbows to come closer than shoulder width apart as you lower or push up from on the floor.

Tips for doing Wide push ups Correctly:

1.Keep your entire body in a straight line throughout all movement.

2.Do not lean forward or allow your upper body to sag toward the floor.

3.Do not allow elbows to come closer than shoulder width apart as you lower or push up from on the floor, this is exaggerated with wide push ups and can be minimized as soon as you feel comfortable enough with standard push ups.

5.Keep your chest and shoulders pulled back and down, until you reach a point of fatigue when you cannot complete full push ups for more than 6-8 reps in a row with proper form.

6.Do not allow your body to slide back off the floor during the downward movement.

5. Incline Push Ups

This modification of the standard push up is good for working the upper chest and triceps.

incline push ups

How to do:

1.Place hands on a slightly elevated surface and allow your body to press this surface up, keeping elbows straight.

2.Lower the body toward the floor in a controlled manner, keeping elbows straight or slightly bent throughout movement.

3.Push up away from the ground and keep your arms fully extended until you reach full extension of your arms and shoulders as described earlier in push ups section of this article.

Tips for doing Incline push ups Correctly:

1.Keep a straight line from head to toes throughout movement.

2.Do not lean forward and do not allow your upper body to sag toward the floor.

3.Keep upper arms parallel to the floor or slightly below parallel during entire upward movement.

6. Decline Push Ups

This modification of the standard push up is good for working the lower chest and triceps.

decline push ups

How to do:

1.Lean over a stable platform such as a bench and place your hands on the surface, similar to the way you would during incline push ups, but in this case you will be leaning over the bench or other object.

2.Lower your body toward the ground in a controlled manner, keeping elbows straight or slightly bent throughout movement.

3.Push up away from the ground and keep arms fully extended until you reach full extension of your arms and shoulders as described earlier in push ups section of this article.

Tips for doing Decline push ups Correctly:

1.Keep a straight line from head to toes throughout movement.

2.Do not lean forward and do not allow your upper body to sag toward the floor.

3.Keep upper arms parallel or slightly below parallel during entire upward movement.

7. Downward Dog push ups

This is a great exercise for building strength in the arms and shoulders as well as for working the core.


Downward Dog push ups

How to do:

1.Kneel on the floor and bring your hands out in front of you, close to your chest, palms facing down.

2.Raise your left knee toward your chest and then raise your right knee.

3.In the same motion bring both knees towards the floor simultaneously until a point of fatigue where you cannot complete full push ups for more than 6-8 reps in a row with proper form.

4.Push yourself back up into the starting position by straightening your arms and pushing with your palms.

Tips for doing downward dog push ups:

1.Do not allow your pelvis to sag (as if you were trying to sit on a chair) during the movement or allow your back to curve or bend, as this can cause damage or injury!

2.Keep a straight line from head to toes throughout movement.

3.Do not lean forward and do not allow your upper body to sag toward the floor.

4.Keep both knees pointing in the same direction throughout entire push up movement.

5.Push up until your upper arms are parallel to the floor and push ups have lost their intensity, meaning that you can continue for a greater time interval, but there is no sense of strain in them anymore and you will start to fatigue quickly, making them extremely hard work!

8. Plyometric Pushups

The plyometric push-up is a variation of the push-up in which the hands leave the ground. It is used by athletes to develop explosive power, although it can also be used for specialized training of the upper body.

Plyometric pushups

How to do:

1.Place hands on the ground and allow your body to press this surface up, keeping elbows straight as you lower your body toward the floor, keeping elbows slightly bent throughout movement.

2.Push up away from the floor in a controlled manner, keeping elbows straight or slightly bent throughout upper body movement.

3.Do not allow elbows to be bent at any point during upper body movement.

Tips for doing Plyometric push ups:

1.Keep a straight line from head to toes throughout movement.

2.Do not lean forward and do not allow your upper body to sag toward the floor.

3.Keep upper arms parallel or slightly below parallel during entire upward movement.

4.Push up until your upper arms are parallel to the floor and push ups have lost their intensity, meaning that you can continue for a greater time interval, but there is no sense of strain in them anymore and you will start to fatigue quickly, making them extremely hard work!

5.Make sure that you do not allow your hips or buttocks to lose contact with the ground throughout the entire plyometric push up movement.

9. Pike Push Up

The pike push up is a variation of the push-up in which the hands leave the ground. The pike push up requires strong shoulders and a strong back.

Pike Push Up

How to do:

1.Place hands on the ground and allow your body to press this surface up, keeping elbows straight as you lower your body toward the floor, keeping elbows slightly bent throughout movement.

2.Push up away from the floor in a controlled manner, keeping elbows straight or slightly bent throughout upper body movement.

3.Do not allow elbows to be bent at any point during upper body movement.

Tips for doing pike pushups:

1.Keep a straight line from head to toes throughout movement.

2.Do not lean forward and do not allow your upper body to sag toward the floor.

3.Keep elbows slightly bent throughout movement, but do not allow them to be bent much more than 90 degrees, as this can lead to elbow problems and tendinitis!

10. Clap Push-up

The Clap Push Up is a simple exercise that requires only one arm and a simple motion to work your entire body. The Clap Push-up can build strength, power, coordination, balance and endurance.

Clap Push-up

How to do:

1.Place hands on the floor in front of you and allow your body to press this surface up, keeping elbows straight as you lower your body toward the ground, keeping elbows slightly bent throughout movement.

2.As you are coming up , bring one hand off the ground and clap your hands together.

3.Push up away from the floor and repeat same movement with opposite arm.

4.Do not allow elbows to come closer than shoulder width apart as you lower or push up from on the floor.

Tips for doing clap push ups:

1.Keep a straight line from head to toes throughout movement.

2.Do not lean forward and do not allow your upper body to sag toward the floor.

3.Keep both elbows aligned with shoulders and do not allow them to deviate from elbow.

4.Keep lower arms parallel with floor and don't allow them to go beyond shoulder width apart (have the same distance between hands).

5.Do not allow your hips or buttocks to lose contact with the ground throughout the entire clap push up movement.

11. Staggered Hands Push-Up

The staggered hands push-up forces the shoulders to stabilize the body for the push up. The staggered hands push-up works to strengthen the entire upper body, especially the shoulders.

Staggered Hands Push-Up


How to do:

1.Place your fists in front of you and allow your body to press this surface up, keeping elbows straight as you lower your body toward the floor, keeping elbows slightly bent throughout movement.

2.Push up away from the floor in a controlled manner, keeping elbows straight or slightly bent throughout upper body movement.

3.Do not allow elbows to be bent at any point during upper body movement.

Tips for doing staggered hand push ups:

1.Keep a straight line from head to toes throughout movement.

2.Do not lean forward and do not allow your upper body to sag toward the floor.

3.Keep upper arms parallel or slightly below parallel during entire upward movement.

4.Push up until your upper arms are parallel to the floor and push ups have lost their intensity, meaning that you can continue for a greater time interval, but there is no sense of strain in them anymore and you will start to fatigue quickly, making them extremely hard work!

5.Make sure that you do not allow your hips or buttocks to lose contact with the ground throughout the entire staggered hand push up movement.

12. Sphinx Push-Up (Triceps Extension)

The Sphinx Push-Up works the triceps and chest muscles. The push up is a strength-building exercise that requires a great deal of upper body strength. The Sphinx Push Up is an advanced push-up variation where your elbows are tucked in toward your body with only the hands pushing against the floor.


Sphinx Push-Up (Triceps Extension)

How to do:

1.Place hands on the floor and allow your body to press this surface up, keeping elbows straight as you lower your body toward the floor, keeping elbows slightly bent throughout movement.

2.Push up away from the floor in a controlled manner, keeping elbows straight or slightly bent throughout upper body movement.

3.Do not allow elbows to be bent at any point during upper body movement.

Tips for doing sphinx push ups:

1.Keep a straight line from head to toes throughout movement.

2.Do not lean forward and do not allow your upper body to sag toward the floor.

3.Keep both elbows aligned with shoulders and do not allow them to deviate from elbow.

4.Keep lower arms parallel or slightly below parallel during entire upward movement.

5.Push up until your upper arms are parallel to the floor and push ups have lost their intensity, meaning that you can continue for a greater time interval, but there is no sense of strain in them anymore and you will start to fatigue quickly, making them extremely hard work!

6.Make sure that you do not allow your hips or buttocks to lose contact with the ground throughout the entire sphinx push up movement.

13. Stagger Plyo Push-up

A Simple, yet effective, push up variation is the stagger plyo push-up. Staggering the feet will cause your arms to move through a greater range of motion, thus increasing both your strength and muscle mass.

Stagger Plyo Push-up

How to do:

1.Place hands on the floor and allow your body to press this surface up, keeping elbows straight as you lower your body toward the floor, keeping elbows slightly bent throughout movement.

2.Push up away from the floor in a controlled manner, keeping elbows straight or slightly bent throughout upper body movement.

3.Do not allow elbows to be bent at any point during upper body movement.

Tips for doing stagger plyo push ups:

1.Keep a straight line from head to toes throughout movement.

2.Do not lean forward and do not allow your upper body to sag toward the floor.

3.Keep upper arms parallel or slightly below parallel during entire upward movement.

4.Push up until your upper arms are parallel to the floor and push ups have lost their intensity, meaning that you can continue for a greater time interval, but there is no sense of strain in them anymore and you will start to fatigue quickly, making them extremely hard work!

5.Make sure that you do not allow your hips or buttocks to lose contact with the ground throughout the entire stagger plyo push up movement.

14. X-tap Push-up

The Xtap push-up works the triceps, chest and entire upper body. The Xtapp push up is an advanced push-up variation where your elbows are tucked in toward your body with only the hands pushing against the floor.

X-tap Push-up

How to do:

1.Place hands on the floor and allow your body to press this surface up, keeping elbows straight as you lower your body toward the floor, keeping elbows slightly bent throughout movement.

2.Push up away from the floor in a controlled manner, keeping elbows straight or slightly bent throughout upper body movement.

3.Do not allow elbows to be bent at any point during upper body movement.

Tips for doing X tap push ups:

1.Keep a straight line from head to toes throughout movement.

2.Do not lean forward and do not allow your upper body to sag toward the floor.

3.Keep both elbows aligned with shoulders and do not allow them to deviate from elbow.

4.Keep lower arms parallel or slightly below parallel during entire upward movement.

5.Push up until your upper arms are parallel to the floor and push ups have lost their intensity, meaning that you can continue for a greater time interval, but there is no sense of strain in them anymore and you will start to fatigue quickly, making them extremely hard work!

6.Make sure that you do not allow your hips or buttocks to lose contact with the ground throughout the entire X tap push up movement.

15. Flying Push-Ups

Flying Push-Ups work the chest, triceps and shoulders. The flying push-up is a total body exercise that also trains your core stability.

Flying Push-Ups

How to do:

1.Place hands on the floor and allow your body to press this surface up, keeping elbows straight as you lower your body toward the floor, keeping elbows slightly bent throughout movement.

2.Push up away from the floor in a controlled manner, keeping elbows straight or slightly bent throughout upper body movement.

3.Do not allow elbows to be bent at any point during upper body movement.

Tips for doing Flying Push-Ups:

1.Keep a straight line from head to toes throughout movement.

2.Do not lean forward and do not allow your upper body to sag toward the floor.

3.Keep both elbows aligned with shoulders and do not allow them to deviate from elbow.

4.Keep lower arms parallel or slightly below parallel during entire upward movement.

5.Push up until your upper arms are parallel to the floor and push ups have lost their intensity, meaning that you can continue for a greater time interval, but there is no sense of strain in them anymore and you will start to fatigue quickly, making them extremely hard work!

6.Make sure that you do not allow your hips or buttocks to lose contact with the ground throughout the entire flying push up movement.

16. Double Knee Tap Push-up

The double knee tap push-up works the entire upper body and core including chest, shoulders and triceps, while also working the core to keep your body straight.


Double Knee Tap Push-up

How to do:

1.Place hands on the floor and allow your body to press this surface up, keeping elbows straight as you lower your body toward the floor, keeping elbows slightly bent throughout movement.

2.Push up away from the floor in a controlled manner, keeping elbows straight or slightly bent throughout upper body movement.

3.Do not allow elbows to be bent at any point during upper body movement.

Tips for doing double knee tap push-ups:

1.Keep a straight line from head to toes throughout movement.

2.Do not lean forward and do not allow your upper body to sag toward the floor.

3.Keep both elbows aligned with shoulders and do not allow them to deviate from elbow during entire upward movement.

4.Push up until your upper arms are parallel to the floor and push ups have lost their intensity, meaning that you can continue for a greater time interval, but there is no sense of strain in them anymore and you will start to fatigue quickly, making them extremely hard work!

5.Make sure that you do not allow your hips or buttocks to lose contact with the ground throughout the entire double knee tap push-up movement.

17. Clap Behind Push-up

The clap behind push-up work the triceps and shoulders. The clap behind push up is a tricky exercise that requires good strength to perform correctly.

Clap Behind Push-up

How to do:

1.Place hands on the floor and allow your body to press this surface up, keeping elbows straight as you lower your body toward the floor, keeping elbows slightly bent throughout movement.

2.Push up away from the floor in a controlled manner, keeping elbows straight or slightly bent throughout upper body movement.

3.Do not allow elbows to be bent at any point during upper body movement.

4.As you lower your body toward the floor, bring your hands together behind your head and clap once.

5. Push up away from the floor in a controlled manner, keeping elbows straight or slightly bent throughout upper body movement as you bring your hands back behind your head and clap once.

Tips for doing Clap Behind Push-Ups:

1.Keep a straight line from head to toes throughout movement.

2.Do not lean forward and do not allow your upper body to sag toward the floor.

3.Push up until your upper arms are parallel to the floor and push ups have lost their intensity, meaning that you can continue for a greater time interval, but there is no sense of strain in them anymore and you will start to fatigue quickly, making them extremely hard work!

4.Make sure that you do not allow your hips or buttocks to lose contact with the ground throughout the entire clap behind push up movement.

5.Do not push into your hands during clap behind movement as this will cause you to use your back muscles instead of the triceps!

18. Archer Push-up

The archer push-up is a really good exercise to train the shoulders and triceps. This exercise also works your core as well to keep your body straight and move between each movement without sagging at any point.

Archer Push-up

How to do:

1. Place one arm towards the front of your body, palm facing floor with elbow bent 90 degrees and other arm stretched out behind you, palm facing back with elbow bent so that it touches the back of your head.

2. Keeping your body positioned this way, lower yourself toward the ground and then push up away from it in a controlled manner.

3. Make sure to keep both elbows at 90 degrees during entire movement and do not allow elbows to be straightened at any point during movement.

Tips for doing Archer Push-ups:

1.Keep a straight line from head to toes throughout movement.

2.Do not lean forward and do not allow your upper body to sag toward the floor.

3.Push up until your upper arms are parallel to the floor and push ups have lost their intensity, meaning that you can continue for a greater time interval, but there is no sense of strain in them anymore and you will start to fatigue quickly, making them extremely hard work!

4.Make sure that you do not allow your hips or buttocks to lose contact with the ground throughout the entire archer push up movement.

5.Do not push into your hands during archer movement as this will cause you to use your back muscles instead of the triceps!

19. One-Arm Push-up

Push-ups are one of the most effective exercises for working the pectoral and triceps muscles, but also for gaining strength in your upper body.

The push-up is great for building strength in the chest, shoulders and arms. However there are several ways to make them more difficult and challenging including with variations on your hand position.

 The one arm push-up is a great way to build up the strength in your chest and arms, as well as giving you a good all over body workout.

One-Arm Push-up

How to do:

1.Position your body so that one hand is on the floor, palm down and you are facing the wall with your other arm straight next to your waist.

2.Keeping your core tight and abs strong, lower yourself until the torso is almost parallel to the ground.

3.Push up in a controlled manner, raising up through your elbow and shoulder as you push up until you are standing back up again.

Tips for doing One-Arm Push-up:

1.Keep both elbows at 90 degrees throughout entire movement.

2.Be sure that you keep your body in a straight line from head to toes throughout movement.

3.Do not lean forward or allow your upper body to sag toward the floor during this exercise.

4.This will work your upper body and core in addition to the chest and triceps!

5.Keep your core tight and abs strong throughout movement.

6.Push up until your upper arms are parallel to the floor and push ups have lost their intensity, meaning that you can continue for a greater time interval, but there is no sense of strain in them anymore and you will start to fatigue quickly, making them extremely hard work!

7.Make sure that you do not allow your hips or buttocks to lose contact with the ground throughout the entire one-arm push up movement.

8.Do not push into your hand during one-arm movement as this will cause you to use your back muscles instead of the triceps!

20. One-leg Push-ups

The one-leg push-up is an advanced exercise for advanced bodybuilders and athletes. This push-up works on the core and throughout the upper body, including the chest, shoulders and arms.

One-leg Push-ups.

How to do:

1. Get into a standard push up position but with one hand closer to your waist than the other. The further away from your waist you place your hand, the easier this will be!

2.Place one hand closer to your waist on the ground.

3.Keeping your core strong and your abs tight, lower yourself toward the ground as you push yourself up toward it in a controlled manner.

4. Repeat this movement on the other side of your body!

Tips for doing One-leg Push-ups:

1.Do not allow either elbow to stretch outwards during movement or face shoulder to the ground during movement!

2.Keep a straight line from head to toes throughout movement.

3.Make sure that you do not allow your hips or buttocks to lose contact with the ground throughout the entire one-leg push up movement.

4.Do not push into your hand during one-leg movement as this will cause you to use your back muscles instead of the triceps!

5.Keep a straight line from head to toes throughout movement.

21. Superman Push-up

The superman push up is a good exercise for strengthening the chest and triceps, as well as some of the other muscles in the arms, shoulders and back.

Superman Push-up

How to do:

1.Get into a push up position with your hands shoulder width apart and your body in a straight line from head to toe.

2.Lower yourself toward the floor with your arms close to your sides and elbows at 90 degrees.

3.Push back up with straight arms until you are standing upright again.

Tips for doing Superman Push-ups:

1.Be sure that your core is tight and abs are engaged throughout entire movement, especially when lowering down!

2.Make sure that you do not allow your hips or buttocks to lose contact with the ground throughout the entire superman push up movement.

3.Do not push into your hands during superman movement as this will cause you to use your back muscles instead of the triceps!

4.Keep a straight line from head to toes throughout movement.

22. Chest Dips

Chest dips are a great exercise for working the pectoral and upper chest muscles, as well as for strengthening the back and core.

CHEST DIPS.

How to do:

1.Get into push up position with your hands at shoulder width apart, but with your feet wider than shoulder width apart.

2.Lower yourself down until your chest is almost touching the floor or until your arms are bent 90 degrees and touching the ground or both.

3.Push up until your arms are extended, but do not allow your elbows to lock!

Tips for doing Chest Dips:

1.Make sure that you keep your core tight and abs engaged throughout entire movement, especially when first lowering down!

2.Be sure that you fully extend your arms back up again at the top of the movement.

3.Do not allow your hips or buttocks to lose contact with the ground throughout the entire chest dip movement.

4.Do not push yourself up during chest dip movement as this will cause you to use your back muscles instead of the triceps!

5.Keep a straight line from head to toes throughout movement.

23. Plank tap-ups

This is a great exercise for the upper body and core. It works the shoulders, chest, triceps and core all at once!

Plank tap-ups.


How to do:

1.Get into push up position with your hands shoulder width apart but with your feet wider than shoulder width apart. 

2.Lower yourself down until the side of your face touches the ground or both. 

3.Push back up until your arms are extended, but do not allow your elbows to lock!

Tips for doing Plank tap-ups: 

1.Make sure that you keep your core tight and abs engaged throughout entire movement, especially when first lowering down!

 2.Be sure that you fully extend your arms back up again at the top of the movement.

 3.Do not allow your hips or buttocks to lose contact with the ground throughout the entire plank tap-up movement.

 4.Do not push yourself up during plank tap-up movement as this will cause you to use your back muscles instead of the triceps! 

5.Keep a straight line from head to toes throughout movement.

Conclusion

There is no way that we could fit all of the exercise variations in one book, but hopefully we have given you some basic information that will get you started on your way to becoming lean and strong! 


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