Body fitness

8 Best Chest workout for men at home || (Updated 2019)

Chest workout for men at home

Make your Chest fitness by Chest workout for men at home and not so much Equipment is not required to make your chest Fitness.
Due to chest fitness, your upper Body Figure is good looking. The chest is the major part of the Men’s Fitness. Chest Symbolise your Fitness. The chest is a very noticeable part of the body.

Looking for the Chest workout for men at home exercise for beginners you are in the right place. These 8 chest exercises will develop your pecs (and the surrounding musculature), spark greater levels of strength, and give you a more imposing physique.

If you want to train chest at home quickly. Luckily, you don’t need tons of equipment or heavyweights to do that. chest fitness is the milestone for the fitness part.

Chest Workout for men at Home

1. Push-ups

  • 4sets=8-10 repetitions
  • Equipment needed:-No Equipment required

works on upper Body

This is the most common exercise for the upper body. This exercise mainly beneficial for your arms and chest. This exercise stretches your chest. Pushups are the main starter of every exercise.

There are 5 major benefits of Pushups

  •  It’s Full Body Workout
  • Helps in create Balancing of your upper body
  • Helps Build Muscle Density
  • Strong Core
  • Upper Body Definition

2. Dips

  • 4sets=8-10 repetitions
  • Equipment needed:-Parallel dip bars

works on lower chest

Grasp the parallel dips bars and lift the body, keep your elbows straight and keep hold for 2-3 seconds during exercise. this effect on your lower chest.

There are 5 major benefits of Dips

  • Muscle Engagement
  • Execution
  • Variation
  • V-Shape
  • Strength


3. Barbell Bench Press

  • 4sets=10-15repetations
  • Equipment Needed: -A barbell, A Bench

works on Chest

Take Bar in the downward direction to near chest and chin and after a hold of  3-4 seconds push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles., keeping your elbows and wrists straight.

you use a supporter {helper} if you needed.

barbell bench press

4. Dumble press

  • 4sets=10-15repetations
  • Equipment needed: -A pair of dumbles, A bench

Works on chest

After holding the Dumbles, Move the Dumble into the downward position, Position the dumbles over shoulders, keep hold of 2-3 seconds near the shoulder. push the dumbles back to the starting position as you breathe out.

dumble press


5. Decline Pushups

  • 4 Sets = 10-15 repetitions per set
  • Equipment Required:-No Equipment required

Works on upper chest, Font Shoulders

In this Exercise Mainly Effects on your upper chest. In this, you do as simple push-ups only the difference is this the leg are in on a bench and a box or any upward surface.

Decline Pushups

6.   Diamond Push-Ups

  • 4 Sets = 8-9repetitions per set
  • Equipment Required:-No Equipment required

Works on  triceps, Chest, shoulders

This Exercise does as simple Push-ups just only a difference is shown that in this you only hands together so that your thumbs and forefingers form a triangle. after making triangle we do as simple push-ups you do.

Diamond Push-ups

7. Deep Stretching

  • 3 Sets = 8-9repetitions per set
  • Equipment Required:-Resistance band

works on chest

When you work out your chest, it can get tight and range of motion can feel limited. This is the part of Stretching which is very Beneficial for your Body.


8. Incline Push-Ups

  • 4 Sets = 10-15 repetitions per set
  • Equipment Required:-No Equipment required

works on chest, triceps

This is the easiest Exercise of the Chest and this Effects too much on your Chest. It’s Do Simply Stand through the inclined Surface and start Doing  as simple push-ups.


Inclined Push ups

Final Words

  • Simple push-ups are effective on the chest and the shoulders but decline pushup and inclined Pushups is the major effect on the biceps.


  • In week one do 10-12 repetitions per set.
  • In week two do 15-20  repetitions per set.
  • In week three, do your sets to failure (until you cannot do another rep)

For the beginners 5-6 repetitions of each exercise and then take rest of 30-40 seconds.After your strength is improved then do repetitions as you can.

After doing all exercise take good protein diet like groundnut, Oats etc.after this, take proper sleep for muscles recovery after Some Time your results in front of the mirror and Keep away from the Junk Food.

Exercise Motivation

  • Failure is success in progress.
  • The successful people of this world take life as it comes. They just go out and deal with the world as it is.



About the author


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