6 Best Push-ups to Build Your Chest - At Home

Here are 6 Best Chest workouts that you can do as a beginner in the comfort of your own home. You only need the determination to work out regularly in your own home so you can see results.

Things To Keep In Mind If You Wanna Build Muscle

Now first off, muscle growth occurs when you tear and break down your muscle fibers during an exercise or a workout routine. Your muscle needs repair once it breaks down. And as they repair back, they repair with bigger and stronger muscle fibers. That's actually called hypertrophy.

In order to maximize muscle growth in any part of your body, you must provide your body with enough fuel so that it can begin the repairing process.

Which is why nutrition and sleep play a big part. If you have enough protein and you have enough sleep. these two things will greatly help your repairing process.

Now, weights are very effective for building muscle because they're very effective for breaking down and tearing muscle fibers. Allowing your muscles to fatigue a whole lot sooner.

But when you don't have any weights the way that you reach fatigue and tear your muscle fibers is by extending the time under tension that your muscles are contracting for so which means longer holds and more repetitions.

This is why this is the best home chest workout for those of you that don't have a gym or any equipment at all and who are still trying to build solid muscle. It's not about just training hard, but also training smart.

6 Exercises For A Bigger Chest (No Equipment)

We are gonna talk about all the areas of our chest. Our upper chest is out mid-chest, lower section, inner chest, and outer chest. 6 best chest workouts that will maximize and increase the results of your chest and your chest workout.

1. Regular Push-ups :

The first exercise is just regular push-ups. Push-ups themselves hit the majority of the middle chest and a little bit of the upper chest.

To maximize your chest and give the least pressure to the triceps to go a little bit wider. Wide means your grip should be slightly wider than your shoulder width.

Image: istockphoto.com

In order to perform proper pushups get down on the floor and place your hands shoulder-width apart keeping your body straight from your heel to shoulder. Keep your hips tight, tucked and when you come down, come down slightly forward and when you come back up try to squeeze your chest.

• Aim to do 3 sets of 10 to 15 reps, but if that's beyond your efforts, just do the best you can.

2. Incline Push-ups :

Another good chest workout is incline push-ups.

To do this exercise, place your hands slightly wider than shoulder-width apart on a chair, the edge of a bed, or a bench make sure it's stable.

Align your feet so that your arms and body are completely straight. With your feet planted on the floor, lower your body until your chest touches the bench.

Push your body back up to the starting position. Exhale as you push up.

• Do this for 3 sets of 10 to 20 reps.

3. Decline Push-ups :

Place your feet on a higher level than your hand like on a bench, chair, or the edge of a bed. With your hands planted on the ground in front of you.

Push into the floor to return to starting position while squeezing your chest. Don't lock your elbows keep them straight.

• Do this for 3 sets of 10 to 20 reps.

4. Diamond Push-ups :

Place your hands together on the ground until your thumbs and index fingers touch creating a “diamond” shape.

Now, lower your chest towards your hands, keep your back flat until 1 inch above your chest feels your hand, then push back up while squeezing your chest to the starting position.

• Do this for 3 sets of 10 to 15 reps.

5. Wide or Archer Push-ups :

Wide push-ups are a variation of Regular push-ups, the only difference is that they have a more comprehensive hand placement.

To do this exercise place your hand on the ground 3 to 6 inches wider than your shoulders, and face your fingers slightly to the outside, this time bend your elbow to the side/outside as you lower your body.

Aim to create and maintain a straight line from your ankles to the top of your head. Exhale slowly as you push yourself back up into the starting pose.

• Do that for 3 sets of 10 to 20 reps.

If you weren't fatigued before, you should definitely be fatigued now. And that's why I have the last exercise to really tear those deep muscle fibers and increase that time under tension.

6. Time Under Tension Push-Up :

This time it will be Regular Push-ups but we're gonna go for just one push-up. 30 seconds going down and 30 seconds going up.

Remember to breathe the whole entire time. And do not break form, no matter what. Engage everything and contract.

With that lay down on the floor and take 2 minutes of rest and finish your workout.

So, These are the 6 best chest workouts, if you do these exercises regularly you will definitely see results over time.

Learn more: Different Types of Leg Workouts at Home.

FAQs

1. Working out at home Enough to build muscle?

Lifting weights will definitely help but home workouts can indeed build muscle if approached with the right intensity, variation, nutrition, recovery, and progression.

2. What are the benefits of push-ups for chest building?

Push-ups engage the pectoral muscles, triceps, and shoulders, improving overall chest development and improving your upper body strength. They are versatile and can be adjusted to suit different fitness levels.

3. How can I modify push-ups to increase their effectiveness?

You can modify push-ups by adjusting hand placement, adding elevation, using variations like wide grip or diamond push-ups, or explosive movements. These modifications target different areas of the chest for better muscle engagement.

4. How many push-ups should I do to build chest muscle?

The ideal number of push-ups per set varies based on your fitness level and goals. Start with a number that challenges you but allows for proper form. As you progress, aim to gradually increase the number of reps for a more challenging workout.

5. Can push-ups be combined with other exercises?

Absolutely! Combining push-ups with other chest-focused exercises like chest dips, chest presses (using household items or resistance bands), and fly variations can create a well-rounded chest workout routine at home for optimal muscle growth and strength.