Contrary to popular belief, building chest strength doesn’t need constant gym access or equipment. For instance, the chest is a body part that can be worked with an elliptical machine. However, such equipment is actually not that necessary. By leveraging your body weight, you can design a comprehensive routine with chest workouts you can do at home.

Building strength in your chest can contribute to overall shoulder stability, reducing your risk of getting hurt. This is according to Pascal Schütz et al in their 2022 paper entitled Chest Exercises: Movement and Loading of Shoulder, Elbow and Wrist Joints.

A chest workout is a bodyweight approach that offers a variety of exercise options. They include standard push-ups and more challenging variations. Examples are decline, incline, offset, single-leg, diamond, plyometric, wide, seal, and deficit push-ups. Let’s look into the proper form for each exercise so read on.

Table of Contents

5 Best Chest Workouts You Can Do at Home

man doing push-ups

1. Regular Push-ups

The unassuming push-up remains a top exercise for good reason. Its simplicity and effectiveness make it a favourite for building strength. Push-ups target many muscle groups simultaneously, including the chest (pectorals), triceps, shoulders (anterior deltoids), and core. This translates to strength gains with simple equipment and movements.

Here’s how to perform a proper push-up:

  1. Begin in a high plank position on all fours, hands shoulder-width apart, directly below your shoulders. Knees should be hip-width apart, toes tucked. Maintain a straight line from head to heels, with a neutral neck position.
  2. Extend your legs one at a time, transitioning to a full plank on your toes.
  3. Engage your core and retract your shoulder blades. Slowly lower your chest towards the ground, keeping your elbows close to your body at a 45-degree angle. Maintain a straight line from head to heels.
  4. Descend until your chest nearly grazes the floor, then press back up to the starting plank position with controlled force.
  5. Protract (squeeze) your shoulder blades at the top to complete the repetition.

Maintain a tight core throughout the movement for optimal stability and benefit. Avoid arching your back, lifting your hips, or sagging in the middle.

2. One-leg Push-ups

The single-leg push-up elevates the standard push-up by incorporating a balance challenge. It strengthens not only the “pushing muscles” like the chest, shoulders, and triceps but also engages the hips and glutes for overall stability. Additionally, the core is forced to work harder to maintain a straight line with one leg lifted.

Here’s how to perform a single-leg push-up:

  1. Start in a high plank position with hands shoulder-width apart, directly under your shoulders. Engage your core and glutes.
  2. Extend one leg back, keeping it straight with your toes pointed.
  3. Maintain proper push-up form: straight line from head to heels, neutral neck position, elbows close to your body at a 45-degree angle on the descent.
  4. Lower your chest towards the ground with control. Descend until your chest nearly touches the floor, then press back up to the starting plank with force.
  5. Alternate legs with each repetition, aiming for equal reps on each side.

Maintain a tight core throughout the movement for optimal stability. Avoid arching your back or dropping your hips.

3. Incline Push-ups

The incline push-up offers a progression from the standard push-up, making it ideal for beginners or those seeking higher repetitions. By placing your hands on an elevated surface like a bench, you reduce the weight your chest needs to press, making the movement easier.

Here’s how to perform an incline push-up:

  1. Stand facing a sturdy bench or other elevated surface. Place your hands shoulder-width apart on the edge, fingers pointing forward.
  2. Walk your feet back one at a time until you’re in a high plank position with a straight line from head to heels. Engage your core and avoid arching your back or sagging your hips.
  3. Lower your chest towards the bench by bending your elbows at a 45-degree angle. Keep your elbows close to your sides for proper form.
  4. Push back up to the starting plank position with controlled force.

Avoid placing your hands too close to the elevated surface, as this can strain your back.

4. Offset Push-ups

Offset push-ups elevate the difficulty of standard push-ups by introducing an unbalanced load. One arm works at a mechanical disadvantage on a raised platform, demanding greater core stability to maintain a straight line. This increased challenge strengthens the triceps, anterior deltoid, and pec muscles on the floor-supported side, preparing you for the advanced one-armed push-up.

Here’s how to perform an offset push-up:

  1. Assume a standard push-up position. Lift one hand and place it on a stable, elevated surface like a bench, ensuring your other hand remains directly under your shoulder. Keep your feet hip-width apart.
  2. Lower your body with control, then push back up to a one-handed plank position.

Maintain equal sets on each arm for balanced development. As you progress towards a one-arm push-up, consider these advanced variations:

  • Half one-arm push-up: Perform a one-arm push-up with a medicine ball placed under your hip for added instability.
  • Incline one-arm push-up: Elevate your non-working arm on a platform while performing a one-arm push-up.
  • Archer push-ups with a medicine ball: Hold a medicine ball with your non-working arm outstretched for a one-arm push-up, using the ball as a dynamic support.

5. Decline Push-Ups

The decline push-up takes the classic push-up to a new level by elevating your feet on a stable surface like a bench or step. This increased difficulty targets the upper chest and front shoulders, making it ideal for those who have mastered the standard push-up.

Here’s how to perform a decline push-up:

  1. Kneel facing away from a sturdy bench or platform. Place your hands shoulder-width apart on the floor, fingers pointing forward.
  2. Extend your legs back one at a time until you’re in a high plank position with your feet resting on the elevated surface. Maintain a straight line from head to heels and engage your core and glutes.
  3. Lower your chest towards the floor with control, keeping your elbows tucked in at a 45-degree angle. Descend until your chest nearly touches the ground, then press back up to the starting position with force.
  4. Start with a lower elevation if you’re new to this exercise and gradually increase the height as you gain strength.

Stop the exercise if you experience any shoulder, elbow, or wrist pain. Remember, proper form is crucial to avoid injury.

Why Are Your Chest Muscles Important?

Chest workouts fall under resistance training. Numerous studies have shown that resistance training can deliver a wide range of benefits for your health such as the following:

  • Builds muscle
  • Strengthens bones
  • Boosts metabolism
  • Burns more fat
  • Improves blood sugar control
  • Lowers blood pressure
  • Enhances cholesterol levels
  • Increases physical abilities
  • Improves mood
  • Helps reverse some of the aging process in muscles

A study that supports this fact is Build Muscle, Improve Health: Benefits Associated With Resistance Exercise by Dr. Wayne Westcott. 

Final Thoughts

Push-ups and their variations offer a convenient and equipment-free way to strengthen your chest muscles. This exercise can be performed anywhere, at any time, making it a versatile tool for your upper body workout routine. With proper form and gradual progression, you can achieve significant results in building chest strength and definition.