Think about the last time you rearranged your room. Maybe you moved your bed closer to the window or you decided to shift the furniture so that the closet was in a different corner. You probably didn't notice that you were working your chest muscles *extra* hard that day. When you push a heavy door open or carry a box of books or pick up your niece or nephew—you are activating the muscles on your chest. The chest stabilizes your body and develops symmetry. That's why it's important to train and strengthen 'em whenever you squeeze a workout into your schedule (often, I hope). Add these chest workouts to your at-home fitness routine.
The Best Chest Workouts At Home
Chest Workouts: Chest Press with Dumbbells
Lie facing up with your knees bent and your feet flat on the floor. Have a dumbbell in each hand, with your palms facing your legs. Your elbows should be touching the floor, positioning your arms into a right angle so the dumbbells are in the air. When you feel like you've got a solid starting position, push the dumbbells toward the ceiling. Extend your arms completely and make sure your palms are still facing your legs. Hold for one breath then bend your elbows back and lower them down to the ground. You've completed one rep. Repeat this workout 12 to 15 times.
*This video is of a bench press. Since you'll be doing this at home and not at the gym, we adjusted the execution so you can lie on the floor and still get the same type of workout for your chest.
Chest Workouts: Plank Tap
If you're a beginner, you can start doing this plank workout with your knees on the floor. That way, there's extra support and you're not working your upper body as much. If, however, you want to fully execute this move, start in a high plank position with your hands flat on the ground. Your shoulders need to be stacked above your wrists, and your legs extended behind you. Tighten your abs and your butt; this helps you stay balanced so your hips don't sway. Tap your left shoulder with your right hand. Then repeat the same movement with your left hand to your right shoulder. Do this as many times as you can until you feel like you're losing your form.
Chest Workouts: Decline Push-Up
Instead of a regular push-up, we thought we'd include one with a twist. Get a chair or any stable object you can put some of your weight on. Plant your palms on the floor and place your toes on the chair or box. Your hands should be shoulder-width apart, and your shoulders should be aligned with your wrists. Never forget that your core and butt should be engagd. Bend your elbows as you lower yourself to the ground. Make sure you are doing this in a controlled motion. Straighten your arms as you push yourself back up to starting position. Complete this 10 to 12 times.
Chest Workouts: Lateral Raise with Dumbbells
To start, stand with your feet hip-width apart. Take a dumbbell in each hand and make sure your arms are to the side. Pull your shoulders back. Steadily, lift your arms to the side until they're aligned with your shoulders. Some have a tendency of also lifting their shoulders in the process; make sure they stay down. Engage your core. Lower your arms back down to complete one rep. Your movements should be slow and controlled. Check your form to make sure your hands are lifting higher than your arms. Repeat 15 to 20 times before moving on to the next exercise.
Chest Workouts: Renegade Row
Get on a straight-arm plank position with your feet slightly wider than hip-width. Your dumbbells should be positioned right below your shoulders. Grab them so that you're no longer touching the ground. Maitaining your balance without moving your hips, take a dumbbell and bring it to the side of your rib cage. This move will bring your elbow behind you; but it should still be close to your body. Slowly lower the dumbbell back to the floor, now do the same thing on the other side. We always tell you to make sure you core is engaged, but it's extra crucial that your core is strong to avoid injury during this workout. Repeat 10 to 12 times.
