High Intense Chest Workout At Home With 4 Exercises

Intense Chest Workout At Home

You are train muscles at the gym for muscle building or fat loss, you lift weights, you use dumbbells, machines, barbells, etc. Many people tired with the same workout split and the same exercises but you need to try a bodyweight workout for a change.

If you think weights are the only way you can build a powerful muscular chest? Just imagine it again. Without lifting a barbell or a dumbbell, you can gain a chest and your arms together.

Oh, you heard it right, at home, you will do great chest training. You just have to know-how.
Luckily, we realize, which is why we've come up with some of the best home chest bodyweight workouts that can be performed everywhere.

According to a research report published in the health and fitness journal of the American of Sports Medicine, a high-intensity circuit workout is a successful way to improve body weight, the sensibility of insulin and the VO2 max, and efficiency of the muscles.

The researchers concluded that 'This training strategy is a good idea for mass because of its practicality and usefulness of HICT with body weight as resistance exercise. 

How To Build Chest Muscle Without Weights?

How to build chest muscle without weights is a question that a lot of people ask. 

People wanting to know if the advice they are reading on the internet is worth paying for. They wonder if the information found on the internet is going to work or not. 

They want to know what the best way to build chest muscle without weights is and if they will really be able to benefit from using nothing but free weights. The great thing is that there is no right answer for this because it all depends on your body.

You see, everyone has different genetics and different muscle fibers that have been built differently. What works for your best friend (you) probably won't work for you. 

Your genetic makeup dictates exactly what type of muscles you can build and how big they will become. You need to find out how much muscle mass you have in order to pick the right routine for you.

So you are also one of those who do not want to go to the gym and still want to gain some chest muscle size then these are the 4 best exercises for the chest.

Here is a chest exercise you must do at home. For this workout, you don't need any dumbbells, barbells, etc.

1. Regular Push-Ups

Regular push-ups are the best to exercise to start your chest workout at home or gym but we talking about the home workout. 

Push-ups are a compound bodyweight exercise this exercise engaged your pecs, delt, and triceps.

Called compound exercise this exercise is like a chest press. Push-ups train your pectoral major muscle. The chest has two muscles pectoral major and minor. 

The pectoral minor muscle is under the pecs major muscle. This muscle activating during chest fly.

Bodyweight exercise is also best but not for muscle gain because bodyweight is a bodyweight workout you can't add weight like dumbbells, etc. And for muscle gain, you need to add more weight to build muscles.

Bodyweight exercise is good for endurance called stamina because we hitting 20 repetitions or sometimes more.

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How To Do It Regular Push-Ups

  1. Get down on the floor, put your hands significantly wider than your shoulders.
  2. Straighten your legs and arms.
  3. Go down gradually, and when your chest touches the floor, get back. 
  4. Stop, for a second then drive yourself right to the peak.
  5. Repeat all movements again.

2. Diamond Push-Ups

Diamond push-ups are like normal push-ups but with different variations. However, if you bring your hands closer, the leverage changes and the exercise gets harder. 

Most people report that when you take your hand away, you feel like recruiting the triceps and the front delts but don't make any mistake, by moving your chest tight to your reps you will always get a big blast.

How To Do It

  1. Get down on the floor, put your hands significantly wider than your shoulders.
  2. Straighten your legs and arms.
  3. Go down gradually, and when your chest touches your hand, get back. 
  4. Stop, for a second then drive yourself right to the peak.
  5. Repeat all movements again

3. Decline Push-Ups

Decline push-ups are best for upper pecs it helps to build your upper body strength. it targets the upper chest, shoulders, and triceps.

This is the best bodyweight exercise for building strength. These is the different variations of push-ups to target different areas of the muscle.

Now learn here how to perform this exercise if you don't know.

How To Do It

  1. Assume a traditional push-up pose with your palms on the floor and your legs lifted on a sturdy chair or box. Your arms should be straight and your hands significantly wider than your shoulder length, and your body straight from head to feet.
  2. Holding your body straight and your core activated, slowly lower your chest as near to the ground as possible.
  3. Repeat all movements again

4. Incline Push-Ups

Incline push-ups help to build your lower chest muscle.

Many people have fat around the lower chest muscle because they don't train lower chest muscle. So train your lower chest muscle in every chest workout session.

If you have a slow metabolism and you are eating high calories every day but you are not using those calories as energy that's why your body stores fat. So you need to focus on your diet plan for a lean body.


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How to Do It 

  1. Place your feet on the chair, bed, or any table, and place your hands on the floor and slightly wider than shoulder apart.
  2. After that bend, your elbows and slowly go down and then when you feel the tension on your shoulder, and chest, go up.
  3. Repeat it till failure.

Intense Chest Workout At Home

Here is a superset workout routine with these 4 exercises.

Home Chest WorkoutExerciseSetsReps
1. SupersetRegular Push-Ups
Diamond Push-Ups
420-20-20-20
2. SupersetDecline Push-Ups
Incline Push-Ups
420-20-20-20

No rest between the superset after one set do 30 seconds rest only. If you want then you can increase 1 more set means a total of five sets.

Check out here the 5 best chest workout exercises that you can do at home.

Conclusion

People think you can't do an intense workout at home, you can do an intense workout at home but you can't get intense pumps like a gym workout. 


So the gym is closed or you don't want to join the gym and you need to stay healthy and fit without the gym then you can do home workout and eat healthy meals for fitness.


So do an intense chest workout at home by adding these top 4 exercises.


Have any doubts or questions then please ask in the comments section.