An effective at-home chest workout for men

9 July 2019

Fitness

Do you want to work out your chest, see results and prefer to work out at home? Luckily, there are many chest exercises for men at home that you can do for an effective workout at your convenience.

So let’s read on to learn some of the best chest workout for men at home as well as a full workout you can tailor to your fitness level. Let’s begin with some of the best chest exercises for men at home.

Chest exercises for men at home

Ab Skiing

  1. First, position both palms on the floor in line with your shoulders, assuming a push-up position.
  2. While keeping both palms in contact with the ground, drive your knees forward, tucking them into your chest.
  3. Perform a lateral jumping motion and extend both of your legs to one side behind you.
  4. Keeping your legs together and palms on the ground, drive your knees forward, tucking them into your chest again.
  5. Perform a jumping motion to return your legs to being straight back behind you.
  6. Complete subsequent reps starting from step 2, alternating direction in step 3.

Push-Ups

  1. Begin by lying flat on the floor, stomach down, with your knees fully extended, and hands positioned wider than shoulder width at the level of the middle of your chest.
  2. Squeezing the abs and glutes while maintaining a flat back, begin to push through the palms of your hands until your arms are fully extended. Do not allow your legs to bend or hips to drop down.
  3. Bend your arms, lowering your body until your chest is about 1 inch above the ground.
  4. Without your chest touching the ground and still maintain tension in your glutes and abs, complete subsequent reps starting from step 2.

Diamond Push-Ups

  1. Begin by lying flat on the floor, stomach down, with your knees fully extended, and hands centered beneath the middle of your chest connecting at the thumbs and other fingers so that the shape of a diamond is formed.
  2. Squeezing the abs and glutes while maintaining a flat back, begin to push through the palms of your hands until your arms are fully extended. Do not allow your legs to bend or hips to drop down.
  3. Bend your arms, lowering your body until your chest is about 1 inch above the position of your hands.
  4. Without your chest touching the floor complete subsequent reps starting from step 2.

Mountain Climbers

  1. Begin by entering a push-up position, keeping your arms in line with your shoulders, and legs fully extended.
  2. Inhale and draw one knee up towards your abdomen while bending it and not allowing your torso or other leg to rotate.
  3. Exhale and extend that leg returning to its starting position.
  4. Complete subsequent reps starting from step 2.

Explosive Push-Ups

  1. Begin by lying flat on the floor, stomach down, with your knees fully extended, and hands positioned wider than shoulder width and at the level of the middle of your chest.
  2. Squeezing the abs and glutes while maintaining a flat back, begin to push through the palms of your hands with as much power as possible.
  3. Once in the air, begin to extend your arms slightly to catch yourself in the starting position while protecting your face from contacting the floor.
  4. Complete subsequent reps starting from step 2.

Plank Walkups

  1. Begin by lying flat on the floor, stomach down, with your knees fully extended.
  2. Bend your arms and position your elbows directly beneath your shoulders, supporting yourself with your forearms.
  3. Clench your fists and raise yourself up until your only points of contact with the ground are your toes, elbows, forearms and fists.
  4. Maintaining a flat back, squeeze your abs and glutes.
  5. While continuing to squeeze, bring one hand back to just below the position of your shoulder, and begin to push yourself upwards with the palm of that hand.
  6. While pushing upwards, bring your other hand back to below the position of your shoulder and continue pushing until your arms are locked out and fully extended.
  7. Bring your body down to the position where you were supported by your elbows, starting with the arm used in step 6.
  8. Complete subsequent reps starting from step 5, alternating hands used.

Now that we know the proper form, let’s get into a chest workout for men at home:

  1. Ab skiing – 1 minute
  2. Push-ups
  3. Star Jumps – 45 seconds
  4. Diamond Push-ups
  5. Star Jumps – 45 seconds
  6. Explosive Push-ups
  7. Mountain Climbers – 30X
  8. Plank Walkups
  9. Star Jumps – 60 seconds

For a chest workout at home for men with dumbbells, you can also substitute the tailored push-ups for regular chest press with dumbbells, chest fly with dumbbells, or incorporate chest dips on a bench to mix it up.

Remember, a major benefit of working out at home is that you can’t use the excuse of ‘I just can’t make it to the gym today’. But it also requires dedication since it can be easy to be distracted or even difficult to get motivated while at home. So put in the time, and you’ll see the results!

These are all focused chest exercises, and working these as well as full-body exercises into your routine can improve your strength, movement and progress.

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