chest pump workout at home

Being able to effectively hit your upper, mid and lower chest from home with NO equipment may seem impossible. But, I'm here to show you it's Bodyweight. These are faster reps and will pump more blood into your muscles. Rest-Pause Sets: You'll end the circuit of chest exercises with a rest-pause. Transform your home gym with an iFIT membership. Gain access to personal trainers, ab workouts, strength workouts, cycling classes, yoga classes, & more. chest pump workout at home

: Chest pump workout at home

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The Best Chest Workout At Home (Part I)

In this article, we discuss the best equipment for the most intense at home chest workout for a variety of spaces and budget to help you make the most educated decision for your goals.

There is no pump like the famous chest pump.  There is no trainee that does not salivate over the thought of pecs so full they stretch the very fabrics of their shirt, soul, and time.  This is among many reasons why the universal language of gyms across the world, indiscriminate of culture, race, and religion, is the common phrase, "How much do you bench. bro?"

Well. Let's get started!




  • Classic - what better way to know how much you bench - than to train on the bench?
  • Progressive overload training
  • Drop sets are relatively easy to perform
  • Equipment is robust
  • Results stand the test of time
  • Uses classic weights and barbells that could be used for a variety of other exercises
  • Great for training the full chest (mid, upper, lower)
  • Very comfortable - nothing beats making gains while chilling on a bench
  • Full range of motion possible


  • Costly
    • Barbell $250 - $450
    • Bench Press or Squat Rack + Bench Combo $750
  • Takes up a lot of room like WWII Germany taking up space in Poland
  • Prone to injury (shoulder injuries including rotator cuff tears common for both experienced and inexperienced trainees)

Cautionary note - when selecting a bench press system, be aware of the rated load. Many cheaper pieces of equipment are rated very low and include the weight of the trainee to total load (i.e. a bench rated for 300 lbs for a trainee that weighs 170 lbs is only safe for use up to an addition 130 lbs of load)




  • Dirty cheap ($25 - $85)
  • Progressive overload training
  • Drop sets are relatively easy to perform
  • Equipment is robust
  • Results stand the test of time
  • Uses classic weights and barbells that could be used for a variety of other exercises
  • Only good for training the lower chest, with partial activation of the mid chest
  • Great for pull-ups and chin-ups
  • Very comfortable (if belt is sized correctly)
  • Full range of motion possible
  • Can be stored in a drawer


  • Accessory equipment can be costly (dip station $200 - $450)
  • Accessory equipment (dip station) can take up a lot of room - alternatively training could be performed in a park, but requires transportation of weights
  • Prone to injury if posture is not strong





  • Very cheap ($90)
  • Progressive overload training
  • Drop sets are very easy to perform
  • Equipment is robust (straps rated for 1200 lbs with industrial grade metal buckles and attachments)
  • Uses classic weights that could be used for a variety of other exercises
  • Uses less than half the amount of weights a bench press requires for the same level of effort
  • Great for training the full chest (mid, upper, lower)
  • Perfect for all pushup variations and a variety of other upper body and lower body exercises
  • Very comfortable in the prone position
  • Full range of motion possible
  • Trains the full core at the same time
    • Resulting in a stronger squat and deadlift (if you're into that sort of thing)
  • Can be stored in a drawer


  • It can get uncomfortable on the shoulders with very heavy weights in the standing position
  • It can get tricky to done with heavier weights





  • Progressive overload training
  • Drop sets are relatively easy to perform
  • Equipment is robust (tear resistant nylon and military grade attachments)
  • Possible to train the full chest (mid, lower, upper)
  • Wide and padded shoulder straps are relatively comfortable at 100 lbs
    • Can be easily used for a variety prone and standing exercises including hiking!
  • Can be stored easily


  • Incredibly costly ($410)
  • Uses product specific weights and limited to design of vest
  • Does not allow for full range of motion (pushup)
  • Progressive overload training is challenging if cost is a factor



The best chest workout will do more than help you push heavier weights at the gym or bang out more push-ups: It’ll also help you perform a whole host of everyday movements more efficiently, while warding off your risk of injury too.

Strong chest muscles (which include the large muscle called the pectoralis major and a smaller one underneath called the pectoralis minor) have a huge carryover in non-gym aspects of life, where they help you do everything from push open a heavy door to pushing something back on a high shelf, ACE-certified personal trainer Sivan Fagan, founder of Strong With Sivan in Baltimore, MD, tells SELF.

Strength training your chest is also vital to balancing strength throughout your entire body, which not only improves your posture to help you stand upright, but also helps prevent injuries that can be caused by muscle imbalance.

“Working your chest helps develop muscular balance and symmetry, really focusing on stabilizing the shoulder joints and shoulder blades, which is super important for injury prevention and just for quality of life,” Fagan says.

But that doesn’t mean you have to go overboard with isolated chest exercises to get in a good chest workout. In fact, the best chest workout for anyone interested in getting in a solid workout includes a combination of specific chest exercises as well as supporting “push” movements, which work muscles like your triceps (the muscle along the back of your upper arm) and shoulders.

The chest workout Fagan created uses two supersets (two exercises back to back with no rest) and a triset (a superset with three exercises, basically) to challenge your chest muscles, shoulder muscles, and triceps. You’ll start with a superset of two compound movements—the chest press and the single-arm overhead press—before going into a triset and a final superset with push-up variations to work the chest and isolation exercises to work supporting muscles, like shoulders and triceps.

A happy bonus of this chest workout? You’ll definitely work your abs too, thanks to the single-arm overhead press and the push-up chest pump workout at home you are doing one arm at a time, your body is going to want to deviate to the side, but you are going to brace your core and engage all those deep muscles in your obliques to maintain an upright position when you press the dumbbell overhead,” she explains. With a push-up, you work your abs through anti-extension, when your core fires to resist the arching of your lower back.

Want to give this chest workout a try? Here’s how to get started.

The Workout

What you’ll need: One moderate-weight pair of dumbbells for the first superset, and a pair of light dumbbells for the rest.


Superset #1

  • Dumbbell chest press
  • Single-arm overhead press


  • Decline push-up
  • Bent-over fly
  • Lateral raise

Superset #2

  • Diamond push-up
  • Overhead triceps extension


In the first superset, complete 12–15 reps of each exercise, resting for 60 to 90 seconds after completing both. Do three rounds.

In the triset, complete 8–12 reps of the decline push-up and 15–20 reps of both the bent-over fly and the lateral raise. Rest for 60 to 90 seconds after the last exercise of the triset. Do two rounds.

In the second superset, complete as many reps as possible (AMRAP) of the diamond push-up and 8–12 reps of the overhead triceps extension. Rest for 60 to 90 seconds after completing both. Do two rounds.

Demoing the moves are Rachel Denis, a powerlifter who competes with USA Powerlifting and holds multiple New York State powerlifting records (GIFs 1, 2, and 7);Amanda Wheeler, a certified strength and chest pump workout at home specialist and cofounder ofFormation Strength, an online women’s training group that serves the LGBTQ community and allies (GIFs 3 and 6); andCookie Janee, a background investigator and security forces specialist in the Air Force Reserve (GIFs 4 and 5).


I tried this Chloe Ting ab workout with 411 million views — and my core is on fire


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By Jane McGuire

Try this Chloe Ting YouTube workout to feel the burn

As a fitness editor, I’m often mixing up my workouts to try something new and keep my exercise routine exciting. Like the rest of the world, I get used to working out from home during the pandemic, and although I have returned to the gym, when I’m short on time, you’ll still find me unrolling my yoga mat and trying a quick workout from my living room. This week, the Chloe Ting ab workout with 411 million views was top of my list, and, let me warn you now, my core still hasn’t forgiven me. 

I’m no stranger to trending workouts and will try just about anything in my bid to get a toned tummy. I’ve tried the Pamela Reif six-pack ab workout, the Bretman Rock ‘ab-solutely not’ workout, and the Lily Sabri 7-day ab challenge, and have written about them all for Tom’s Guide to help you work out which workouts are best for you. But why have 411 million people tried the Chest pump workout at home Ting abs workout? I set out to find out more.

The ab workout is part of Ting’s two-week shred challenge, which involves following four of her workouts a week, for two weeks, to see results. The shred challenge includes a 13-minute HIIT workout, the abs workout I tried, another abs and core workout, and a lower body workout. I tried adding this abs workout to my schedule a couple of times a week and I’m not sure my core has forgiven me yet (if you don’t believe me, just scroll down the comments section on the video). 

What is the Chloe Ting abs workout? 

The Chloe Ting abs workout is a series of 21 exercises, which come in supersets of two exercises back chest pump workout at home back for 30 seconds, with a 10-second rest in between. If you’d rather read through the exercises before you get started, here’s all 21: 

Leg raise clap: For this exercise, you’ll start by lying on your back with your lower back pressed into the floor. Starting with your legs towards the ceiling with your thighs pressed together, lower your legs down until they are a few inches off the floor, then raise them back up to your starting position. Then, crunch your torso up towards your legs and clap your hands behind your thighs. Repeat. 

Reverse crunch: To do a reverse crunch, lie on your back and put your legs in a tabletop position. Engage your core and breathe in to lift your hips off the floor and your legs back up the nearest bank of america atm near me your chest. Breathe out as you lower back into your starting position. That's one rep. 

10 seconds rest 

Spiderman plank: Starting from a plank position, bring one knee out to your side to touch the elbow on the same side, then take it back to your starting position. Repeat on the other side. 

Crossbody mountain climbers: Also known as X mountain climbers. This time, starting from a plank position, bend one knee underneath your body to tap the elbow on the opposite side. Move as quickly as possible as you switch from side to side. 

10 seconds rest 

Russian twist: To do a Russian twist, get into a V-hold position, sitting on your seat bones and leaning back slightly to engage your core. Twist your torso side to side, almost tapping your clasped hands to the side of your body each time. Ting keeps her heels on the floor for this move, but you can raise your legs to make the exercise harder. 

In and out: To do an in-and-out crunch, start sitting up in a V position with your arms behind you and your palms flat on the floor. As you extend your legs out straight, lean your torso back. As you bring your knees back into your chest, lean back in. To make it more challenging, lift your hands from the floor. 

10 seconds rest 

Plank with hip dips: Assume the plank position on your forearms. Once you’re in the plank position, drop the right hip down to the floor, then the left hip. Keep dipping to each side for the full 30 seconds.

Plank jacks: From a plank position, jump both legs out to the side of your mat, then jump them back in so that you are back in your starting position. Keep jumping your legs in and out for the full 30 seconds. 

10 seconds rest 

100s: From a V position, with your legs raised off the floor and your knees bent, hold the pose, engaging your core and pump your arms up and down. 

Crunch: To do a crunch, start lying on your back with your knees bent and your feet flat on the floor. Engage your core, with your hands behind your head. Contract your abs, and lift your torso off the floor. Slowly lower back down. That's one rep. 

10 seconds rest 

Up and down planks: Start in a plank position with your palms flat on the floor and your arms straight. Bend your left elbow, then your right elbow, lowering yourself down into a forearm plank, then reverse the movement, so you cash app card customer care number back in your starting position. 

Plank: Immediately after the up and down planks, go into a regular plank position, with your body weight on your elbows, sucking your belly button in to keep your core engaged. Think about keeping a straight line from the crown of your head to your heels.

10 seconds rest 

Heeltap: For this exercise, lie on your back with your legs bent and your feet flat against the floor. Pull your stomach muscles in tight as you reach from side to side, touching your ankle each time. 

Bicycle crunches: To do a bicycle crunch, lie on the floor with your back flat against the ground. Place your hands next to your head and raise your shoulders off the ground. Bend your knees and draw your legs up off the ground. Bring the right knee towards your chest as you straighten your left leg, as your right knee comes up, twist your body so your left elbow touches your right knee. Repeat on the other side and make sure your legs and shoulders remain off the ground for the entire exercise. 

10 seconds rest 

Reverse crunch leg extension: To do a reverse crunch, lie on your back and put your legs up to the ceiling. Engage your core and breathe in to lift your hips off the floor and your legs back up over your chest. Breathe out as you lower back into your chest pump workout at home position, then straighten the legs and extend them out and down to the floor. That's one rep. 

Straight leg crunch: Lying on your back with your legs up to the ceiling, crunch upwards, with your arms outstretched as if you’re trying to touch your toes. Keep crunching upwards for the full 30 seconds. 

10 seconds rest 

Up and down plank: Back to this killer exercise! Repeat up and down planks again for 30 seconds and you’re done! 

I tried the Chloe Ting abs workout — here’s what happened 

First things first: I loved that I didn’t need any equipment to really feel the burn with this workout. (If you are looking for home workout equipment, we’ve rounded up the best adjustable dumbbells for weight lifting at home, and the best exercise bikes for upping your cardio indoors here). I also loved Ting’s playlist and found her really motivating as a trainer. The entire workout only lasts 10-minutes, which makes this one super easy to fit in after a run or training session, or even between meetings at work. 

The first thing I noticed as I went through this workout was how short the 10 seconds of rest felt. In fact, 10 seconds has never gone so fast. I also noticed how Ting has paired each of the two exercises in the superset to really burn into the core — the up and down plank followed immediately by a static plank was a particularly gruesome segment of the workout. 

It’s no walk in the park. Despite only being 10 minutes long, I really felt the effects in my core straight away, and for a good few hours after getting up off my mat (we've found the rockland golf course tee times yoga mats for home workouts here). While I’ve yet to try the two-week shred, I can see how you’d get results by adding fast, effective workouts like this into your weekly fitness routine. Chloe Ting’s ab workout reminded me that sometimes, you don’t need to spend hours faffing around in the gym to see results, you just need to work hard, and curse your way through those up all about rentals morganton north carolina down planks. 

Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past four years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy. 


10 Fantastic Home Chest Workouts to try

Whatever the reason you can’t make it to the gym for chest day this week. Maybe you car’s broken down. Maybe the weather’s foul. Maybe you just don’t have time. It doesn’t really matter. What does matter is that you still get your chest workout in. That’s why we’ve come up with these 10 fantastic home chest workouts to help you keep on track to reach those fitness goals.

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Top 10 Home Chest Workouts

When you’re working on your chest muscles, you’ll mostly be targeting your pectoralis major and minor muscles, as well as your deltoids. These are the muscles that stretch right across your chest and under your armpits, as well as your shoulders. Before you get started on the main work outs, it’s important to warm up properly in order to prepare yourself and help make sure you don’t get injured.

Start off with some stretches. For example, hook your fingers together behind your back and raise your arms up behind you. Keeping them as straight as possible as you do so. Once you’ve stretched out, try doing some low-intensity dynamic movements. These can include things like gentle press ups against the wall. Anything to get your muscles moving and warm, but without tiring yourself https www suntrust online personal banking src="" alt="home chest workouts" width="1024" height="576">

1. Standard Push-ups

It’s an oldie, but a goodie. The push up (or press up – the terms are interchangeable) is a fantastic chest workout. Lie face down flat on the floor, have your hands in line with your shoulders and extend your arms so they’re straight. Then, get up on your toes, keeping a straight line all the way from your heels to your neck. Make sure you don’t flex at the hips or curve your back. This will reduce the effectiveness of the push up and potentially put you at risk of hurting yourself.

To do a single push up, bend your elbows and get your chest as close to the floor as possible. Make sure to keep your back and legs in a straight line the whole time, or you won’t get the benefits. Do a set of 10 reps, take a 30 second break and start again. Do three sets and that’s you done. Once this starts to get a little easier, start increasing the number of reps in each set. Add two reps to each set every time you want to push yourself further.

If you want to get the most out of each push up and ensure you keep your form, it’s important you complete each rep in a slow, controlled manner. Don’t rush through them as this will give you the tendency to lose your shape and not get as much out of each push up.

home chest workout

2. Slightly Easier Push-ups

Bear with us, push-ups are going to be a consistent theme in this piece, but trust us, it’s worth it. If you’re working out for the first time in a while, or are new to home chest workouts, then it might be that standard push-ups are a little tricky to start off with. If this is the case, then there are ways to make them a little easier before you graduate to a full-on push up.

Firstly, instead of being on your toes for your push up, you can do it on your knees. It’s still important to keep your back and legs straight all the way down to your knees, however. Once these start to get a little too easy, then you can graduate to the next step.

Push-ups are easier if your hand position is higher than your foot position. With this in mind, get in a standard push up position, but instead of having your hands on the floor, raise them slightly – on a sofa arm or chair seat. Everything else about the technique is the same. These are known as incline push-ups.

home chest workout

3. Decline Push-ups

Unsurprisingly, these are the opposite of the incline push-ups described above and are a really effective home chest workout. If you get your feet higher than your hands, then your push-ups are going to be trickier. This is because you can get your chest lower to the ground and really push those pectoralis major and deltoid muscles. We only really advise trying these if you’re looking for a new challenge.

As before, keep your legs and back straight, with your hands on the floor and your feet raised. Resting them on a table, a garden bench or even your sofa is a great idea.

home chest workout

4. Plyometric Push-ups

Another really advanced home chest workout, the plyometric push up adds extra intensity to your workout and takes things up a notch. To begin with, get in the standard push up pose and lower yourself to the floor. Then comes the tricky bit. You’ve got to really explode through the next section, pushing yourself up as hard as you can. Try and push yourself with such force that your hands actually leave the floor. If you really want to show off, try clapping your hands during each push up.

This variant of the push up adds intensity and explosive power to your home chest workout. This means you’ll be burning more calories, as well as boosting muscle stamina.

What you’ve got to remember is that before even attempting any of these more advanced push up variations is to keep your press up form intact. Make sure your technique is solid before advancing to these trickier progressions.

home chest workout

5. Wide Push-ups

This is a fantastic element to incorporate into your home chest workout. Rather than having your hands shoulder width apart, try pushing them a little wider. Doing this will help recruit your tricep muscles as well as your deltoids and pecs.

home chest workouts

6. Diamond Push-ups

Again, another progression from the standard push up. With the diamond push up, instead of having your hands shoulder width apart, try having them underneath your chest, with your thumb and index finger touching. This is a superb addition to your home chest workout routine as it is also great for working your core alongside all the other chest and arm muscles we’re already recruiting.

7. Shuffle Push-ups

Yep, we know what you’re thinking: “another push up variant?!” and you’d be right, it is. It’s still a great addition to your home chest workout regime, however. To do this one, you start in a standard push up position, but instead of having both hands level, push one out in front of you and one behind you. Complete a push up and then swap hands and try again. Do at least 10 reps of this so that you’ve done an even number of reps with your hands in the different position.

home chest workouts

8. One-leg Push-ups

Okay, you’ll need some serious chops to be able to complete this home chest workout. Start in the standard push up pose and the then raise one leg up. Keeping your glutes tight, complete your set of reps (try and get to 10) before swapping legs. Alternatively, you could always swap legs between reps. Just make sure you complete an even number of reps for each leg.

9. Off-set Push-ups

This is a really tricky one. Start in a traditional push up position, but this time raise one hand to be resting on a stable surface. This could be a chair, a coffee table, anything. As long as it’s flat and sturdy. Then complete a set of press-ups before swapping arms. If you’re doing more than two chest pump workout at home, make sure you complete an even number of them to make sure you don’t work one side more than the other.

Adding off-set push ups into your home chest workout routine has loads of benefits. As well as working your pecs and delts, it also puts more pressure on your triceps, helping you build arm muscle. It also requires some serious core control, meaning you’ll build up your abs too.

home chest workouts

10. ‘Spider-Man’ Push-ups

Finally, this variant of the push-up is a great addition to any home chest workout regime. Begin in a standard push-up pose and bend your elbows so your chest is lower than they are. As you do this, bend one of your knees and bring it up alongside you. Hold this pose for a couple of seconds before returning to the starting position. Then, do the same, but using the other leg. Make sure you do an even number of these in each set you complete to work each side evenly.

As well as your chest, arm and leg muscles, this version of the humble push-up is also fantastic for working your core.

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Upper 39 celcius to f Exercises For A Greek God Torso

Upper Chest Exercises Is A Fail-Proof Way To Pump Up Your Pecs

Having a ripped body is a goal of thousands of people who work out. Strong legs, tight abs, chiseled arms, and pumped chest – baby girl 1st birthday party ideas those things combined are a textbook definition of an attractive fit figure. As some full-body trainings may not include all groups of muscles, you may end up being focused more on a certain part, therefore, ignoring some of the muscles. If your goal is a Greek god torso, your upper body workout must include not only general exercises which target your abs, arms, shoulders, and partially chest, but also those that involve more specific parts, such as for example upper chest exercises, which will balance out other muscles and make them all look equally developed. So, in this article you will find the best upper chest exercises to incorporate into your workout routine.


Chest Muscles

To build your muscles more effectively, first you need to understand their anatomy. Like all other parts of your body, your chest consists of interconnected muscle groups, bones, and nerves (5, 2). The chest muscles include two main groups – chest pump workout at home major – thick and wide, located under the breast; and pectoralis minor – thinner, triangular muscles, found underneath the pectoralis major (1). Both protect your vital inner organs and sustain proper movement. The pectoralis major is generally divided into parts widely known as upper, middle and lower chest. Today, you will get familiar with the upper chest exercises.

upper chest exercises


Before getting down to any workout, first you need to warm up, to prevent possible injuries. A 10-minute light cardio will increase your blood flow and help you in the following weight exercises. Another vital part of any warmup is stretching. To stretch your pecs, stand in a doorway, raise your arms and grab the top of the doorway with both hands. Then tilt your torso forward, leaving the muscles to stretch. Another way is to grab sides of the doorway, bending the elbows and leaning forward, while straining the muscles (3).

Upper Chest Exercises

These upper chest exercises involve most of your chest muscles and are a great way to pump your pecs equally. You can modify them by increasing the number of reps, or adding some weight, however, remember that overworking your muscles can cause injuries, so discuss the adjustment of your training with a specialist.

Read More:How To Get Rid Of Chest Fat-The Most Effective Fat Burning Exercises



Push-up is one of the most effective resistance exercises for your upper chest muscles. It involves both pectoralis major and minor, as well as shoulder muscle group, upper and middle back muscles, biceps, triceps, and others (7). There are a lot of push-up types, with different difficulty levels. The following push-up variants mainly focus on pecs, engaging some other groups of muscles as well:

This type of push-ups includes ones that are easier than the regular push up, but nonetheless, still highly effective. If you are new to exercising, you can begin with this type, and as you grow muscles, increase the number of reps and, eventually, upgrade to the regular and more difficult pushups.

upper chest exercises

Stand in front of the wall, a bit further than arm-length away, with your feet shoulder-width apart. Tilt your torso forward, stretch your hands and put them on the wall, shoulder-width apart. Bend your elbows, leaning closer to the wall. When your elbows form a 90° angle, stop, hold the position for a couple of seconds and push away, straightening your arms.

Get on all fours, with your hands shoulder-width apart, knees and toes touching the ground, legs together. Lean your torso forward, bend your elbows and lower the upper part of your body as close to the floor, as you can. Straighten your arms, pushing away from the ground.

upper chest exercises

The regular pushup is the most popular variant of all. It engages your chest, shoulders, arms, and other muscles. To perform a standard push-up, get into a plank position, arms and back straight, hands and toes touching the ground. Bend your elbows, lowering the torso. Stop at a 90° angle and return into the plank position.

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  • Push-Ups With Higher Difficulty Level

These push-ups require a higher fitness level, as they are more difficult than the previous one, due to some modifications in their technique.

upper chest exercises

These push-ups are very similar to the regular push-up and are performed in the same way, with the only difference being the distance between hands. For the wide push-up you need to place your hands on the ground as wide as possible, and during the narrow push-up – as narrow as you can.

Famous as one of the most difficult push-ups, clap push-up requires more strength than any of the previously mentioned exercises. After you lower your body, instead of slowly returning to the plank position, you push harder, jumping off the floor, and doing a clap, while your torso and hands are in the air, then landing back on your hands.

upper chest exercises

Chest Press

Chest presses are a great way to grow your pecs. You can perform them using the gym machine or at home with the dumbbells or resistance band (4). 

Take a dumbbell in each hand, and lie on your back, with your elbows bent on your shoulder level. Slowly push the dumbbells up, straightening your arms. Repeat the trajectory of the previous movement, slowly bending your elbows and lowering your hands to return to the initial position.

upper chest exercises

Take the ends of the resistance band in your hands, so that it is behind your shoulders. Lie on your back, pressing the resistance band to the ground with your body. Repeat the same movements as with the dumbbell press but holding the ends of the bands.

Read More:Chest Dips Alternatives – Boost Your Upper Body Strength

Chest Fly

For this one you can also use either the machine or dumbbells. It has a somewhat similar technique to the chest press. You can increase the difficulty level of this upper chest exercise by doing an inclined chest fly. To perform a dumbbell chest fly, lie down on your back, with the dumbbell in each hand. Stretch your arms to the sides on the shoulder level. Lift your hands up, pushing the dumbbells directly above your chest. Leaving a small space between the dumbbells stop, and return to the initial position, repeating the trajectory of the previous movement (3).

upper chest exercises

Chest Dips

Another greatly efficient upper chest exercise, chest dip, requires two parallel bars. Beginners may find this exercise quite difficult at first. If you don’t feel like going to the gym, you can find a pair on the playground or use two chairs. When using the latter, be sure to fixate them properly to avoid any injury. To perform a chest dip on bars, stand between them and grab them with your hands. Raise your body at an approximately 40° angle, with your chest tilted forward and feet behind you. Without touching the ground, push your arms, straightening your elbows and lifting your body. Slowly bend your elbows, returning to the initial position.


A balanced workout is the basis of a sound body. To stay healthy and fit, your training must include exercises for all groups of muscles. Focusing on a certain part of your body and ignoring all the others may cause muscle imbalance (6). That is why, your torso workout must involve not only middle and lower, chest pump workout at home also upper chest exercises. The above listed upper chest exercises will make a great addition to your training and make your pecs look more balanced. If you are a beginner or have certain health conditions which may be complicated by the intensive physical activity, please check with a specialist before starting a training.



This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Anatomy, Shoulder and Upper Limb, Pectoral Muscles (2019,
  2. Bones, muscles and joints (2019,
  3. Chest Exercises to Help Tone and More (2004,
  4. Chest Press and Fly (2006,
  5. Muscle and bone, two interconnected tissues. (2015,
  6. Muscle imbalances can wreck your workout (2013,
  7. Which muscles do pushups work? (2018,
N. Midland

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Best Chest Pump EVER.

Through and through and all focus in the middle of, more full means better when working your chest. Outside of the sentiment achievement, you get at the time, pursuing a greater, better chest pump fills the muscle guts with blood so the filaments can develop and make strides.

Begin with this chest detachment development to warm up the pecs and extend the strands early so they have more space for the blood to surge in later in the exercise. Utilizing a sloping seat helps focus on the highest point of the chest, however, you'll have to give careful consideration to your frame to keep your shoulders and traps out of the development.

Incline Dumbbell Fly 

As you bring down the weights on every rep, give your muscles a decent extend at the base of the development and crush your arms together as hard as you can at the best. Keep in mind, in the event that you don't feel the pecs extend and flex, the rep doesn't check. On the off chance that you have to go lighter to get that going, do it. Finish 4 sets of 15 reps.

Low Incline Dumbbell Press

With your chest muscles prepared and extended from the flyes, it's a great opportunity to drive some blood into them with a low-grade press. To pursue an amazing pump, high volume is the name of the diversion. This means a greater number of sets and reps than you may be utilized to, so focus on your weights. Go lighter on the off chance that you need to.

The point changes marginally on this activity, which will enable you to focus on the best and center of your pectoralis major. Dumbbells give you more opportunity than a barbell to boost your scope of movement, chest pump workout at home exploit them and achieve wide when you drop down. Get the dumbbells over your chest at the best, yet don't give them a chance to touch.

Finish 3 sets of 12-15 reps, driving yourself to achieve those chest pump workout at home rep extents to direct more blood into your pecs.

Level Cable Fly

Keep in mind that, you're not going for a normal pump on this exercise, so you'll have to make however much room in the chest as could reasonably be expected. Links enable you to remain in a settled way and keep the pressure on the muscles while you play out each set.

Since you've officially completed two slope moves, go level to work your way down the pecs. Get a decent extend on each rep as you let down, and flex when you bring your arms up. Flex your chest between 3 sets of 15 reps to expand your pump.

Weighted Dip

After free weights and links, changing to bodyweight developments is an extraordinary method to enroll more muscle filaments and exploit the pump you've just started. Plunges are exceptionally successful for the chest as well as for the triceps, so drive yourself to disappointment on each of the 3 sets.

Bodyweight Dips 

To augment the work for the chest, keep up the pressure by not bolting out at the highest point of your reps. This is a weighted plunge, yet in the event that you need to begin with a helped plunge machine or bodyweight just, that is fine. When you can accomplish more than 20 bodyweight reps, include weight by means of a belt or vest.

Superset: Cable Cross-Over And Push-Up With Feet Elevated

You've extended, prepared, and pumped the chest citi gold aadvantage mastercard login. Presently for the stupendous finale, you will do everything once more, and include additional sets for a significantly greater pump!

Cross-overs focus on the lower bit of the chest while extending the strands and opening up more space for blood to stream. Feet-hoisted push-ups move the concentration to the upper segment of the chest and pump much more blood into those pecs.

Complete the exercise solid with 5 sets of 20 reps for each activity. Despite the fact that this is the finish of the exercise, make every single rep check so when you leave the rec center you can begin recuperating and boost your odds of transforming that pec draw into chest development!

Apr 18, 2018 • #chest#chest day#pecs#results in training#workout


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