The Best Exercises for Your Chest

Chest Workouts at Home: Plan, Regimes, & Equipment You Should Have!

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Jane 14 May, 2019

Your chest is the first thing that tells people about your fitness. You should develop its muscles because they are capable of handling more weight and you can use them to burn some unwanted flab on your back and belly. We thus got around our fitness experts and asked them about some of the best chest exercises that you could do to lose weight faster and here’s what they advised us.

Did you know that most of the best chest exercises can be done at home? They are not gym-specific or equipment-based, and that they do not require elaborate setups. We are talking about those simple and focused exercises that you can do at home for your chest to achieve faster weight loss.

Also read: How To Exercise At Home Without Equipment Through Virtual Training?

Best Chest Exercises You Can Do at Home

Here are some of the best chest exercises that you can do at home. These exercises are highly result-centric and you can do them every day to tone your shoulders, arms, upper abdomen, and wings. You should do some of these exercises with a pair of dumbbells to increase the scope of weight training.

Here are some of the best chest and shoulder exercises that you can do at home today to lose fat faster:


how to do pushups at home without dumbbells?

When it comes to working your chest, the first thing that comes to any person’s mind is pushups. They are versatile and can be performed to work your entire upper body which includes the arms, shoulder, and chest. They can be done anywhere and anytime and do not require any specific arrangements.

You can start getting into a basic plank position by supporting your body weight on your hands and the balls of your feet. Make sure that you position your hands right under your shoulders but are slightly more than shoulder-width apart.

Engage your core and form a straight line from your shoulders to your ankles. Lower yourself to the floor by bending both arms by the elbow at the same time. Stop when your chest is just above an inch above the ground.

If you are unable to perform a normal pushup, place your knees on the ground and form a straight line between the neck, shoulder, hips, and knees. Pause for a second and return to the original plank position. Perform as many reps as you can and focus on increasing reps every week.

Hindu Pushups

Hindu pushups are one of the best exercises for men looking to burn some fat faster. It is easy to get started with and you can increase the reps as you get comfortable.

Get into a plank position just like you did with the normal pushup. Instead of forming a straight line from shoulder to ankles, stick your butt into the air and perform a pushup.

Lower your body just as if you would with a normal pushup but instead of going down straight, dive forward using your chest while lowering your butt to the ground. Pause for a second and repeat after returning to the initial position.

Elevated Wall Presses

This is similar to a regular pushup but instead of placing the balls of your feet on the floor, place your feet on the wall (make sure they are clean!) and allow your chest and core to balance you.

Make sure you are forming a straight line from shoulder to ankles and lower your body by bending bot arms while ensuring your feet are in contact with the wall at all times.

Pause for a second when your chest is just an inch off the ground and lift yourself to plank position by using the muscles in your arms, shoulders, and chest. Repeat until you can’t take it anymore!


how to do dips at home to make chest muscles?

People who go to a gym often use a dip machine for this movement but a couple of chairs at home can do a terrific job too. Stand between two chairs and place each hand on each of the top backs of the chairs. Make sure your chairs are sturdy or else you might get hurt. Lift your feet off the ground, supporting your entire body weight with your arms.

Bend both your arms together and lower your body toward the ground. Stop when your upper arms are parallel to the ground. Pause for a second and straighten your arms to return to the initial position. Rest and repeat.

Warning: If you experience any severe pain during or after these exercises, see your doctor ASAP.

Chest Exercises with Dumbbells for Men and Women

chest exercises with dumbbells at home for men and women

Using dumbbells or barbells is an equally good way to build chest muscles at home. Being gender-neutral, these fitness exercises only need you to go for the weights that you are sure of lifting. Remember to not take too light or too heavyweights that would not give you the right results.

Here are some of the best chest exercises that you can do at home using dumbbells:

1. Barbell Bench Press

2. Chest Press

3. Inclined Dumbbell Press or Incline Fly Press

4. Crush Press

5. 45-Degree Dumbbell Floor Press

Benefits of using dumbbells:

There are several benefits of using dumbbells for doing chest (and shoulder) exercises, as follows:

1. Increased range of motion

2. Increased weights that put your muscles under tension

3. Help in joint-isolation exercises

4. help in balancing strength

5. can be used to train other muscles groups (like shoulders and back too)

The Simplest and Best Chest Workout Plan (Using Dumbbells)

You need to know the concept of ‘Heavy Progressive Load.’ It means that you should increase the weights and the reps regularly to push yourself further. You should start small and slow, and build your physical strength as you go up.

You should repeat the exercises as mentioned in the previous section, and increase the load on your muscles. This would not only develop your chest muscles, but would also build your shoulder and back muscles.

Our virtual fitness experts have suggested the following chest plan. You should do chest exercises thrice a week and combine any two or three of the following exercises:




Dumbbell Floor Press



Dumbbell Incline Press



Weighted Dips



Flat Dumbbell Press



You would need to increase the weight, sets, and reps as time progresses. You should avoid the weights and reps that you think are below your capacity, and you should aim to pull in more weights and more reps. Also, do not rest for more than 3 minutes between the reps or regimes.

Note: You should also consult a nutritionist or your trainer to know the diet that you should take to exercise.

Are You an Experienced Fitness Trainer?

The world is now fast transitioning to a safer and on-demand mode of fitness training sessions. If you are an experienced fitness trainer, you can go for a software-based approach to drive your clientele higher through personalized or pre-recorded fitness sessions using your smartphones.

You can train them for all the exercises related to their personal fitness needs, be it for the chest, shoulders, legs, lower back, or abdomen. Based on reservation-based online consultations, you can deliver these individual- or group-based sessions personalized sessions independent of your geographical location.

Choose the smarter road ahead!