chest workout
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Build a Powerful Chest

Transform your chest with our complete workout guide. From beginner-friendly exercises to advanced techniques - build strength and muscle at home, no gym required.

15-60 min workouts
All fitness levels
No equipment needed

Where are you working out?

No equipment needed - use your bodyweight to build an impressive chest!

Choose Your Fitness Level

Beginner Home Chest Workout

25-30 minutes
4 exercises
1

Push-ups (Modified)

3 sets
Sets
8-12 reps
Reps
60-90 seconds
Rest

Start with knee push-ups if needed. Focus on proper form over quantity.

Pro Tip
Keep your core tight and maintain a straight line from head to knees.
2

Incline Push-ups

3 sets
Sets
10-15 reps
Reps
60 seconds
Rest

Use a bench, chair, or elevated surface. The higher the surface, the easier the exercise.

Pro Tip
Keep hands slightly wider than shoulder-width apart.
3

Chest Squeeze

3 sets
Sets
15-20 reps
Reps
45 seconds
Rest

Press palms together in front of chest and squeeze for 2-3 seconds.

Pro Tip
Focus on feeling the contraction in your chest muscles.
4

Wall Push-ups

2 sets
Sets
15-20 reps
Reps
45 seconds
Rest

Stand arm's length from wall, place palms flat against wall and push.

Pro Tip
Great for building initial strength and learning push-up form.

Workout Guidelines & Safety Tips

Before You Start

  • Warm up for 5-10 minutes with light cardio
  • Perform dynamic stretches for target muscles
  • Start with easier variations if you're new
  • Have water nearby to stay hydrated

Form & Safety

  • Focus on controlled movements, not speed
  • Maintain proper breathing throughout
  • Stop if you feel sharp pain
  • Cool down with static stretches

Track Your Progress

Consistency is key! Aim to train your chest 2-3 times per week with at least one day rest between sessions.

Week 1-2
Build Foundation
Week 3-4
Increase Volume
Week 5+
Advanced Progression