Here’s a workout tip for you: There’s no denying the appeal of a big, toned chest. Case in point: Jason Momoa’s unbelievable pectorals from Aquaman. But apart from being easy on the eye, a strong chest also helps you build overall upper body strength. Perhaps that’s why the bench at the gym is always so crowded. “By working on your chest, you will start building pushing strength, which will lead to improved functionality in day-to-day life activities like lifting a heavy bag overhead, pushing a broken-down car, etc.,” says Keerthan Naik, an internationally certified fitness and nutrition coach.
All you need to know about doing chest exercises at home, without any equipment
How effective are bodyweight chest workouts?
It is possible to ditch weight training to work on your chest, although it might take longer for the results to be visible. “You should focus on doing more and more reps when performing bodyweight chest workouts,” says Naik, explaining how more repetitions can help in breaking down muscle fibre at the cellular level by taking it through a volume of work. He suggests doing a range of push up and dip variations to build a stronger chest at home.
Workout Tips: 6 at-home chest exercises for men
Exercises that involve pushing are ideal for building chest strength. “The strength of your push depends on the health of the opposing muscles i.e., the muscles on the back such as your lats and traps,” he explains. Naik curates list of a zero-equipment chest workout tips that you can do anytime, anywhere.
1. Standard push ups
You don’t necessarily need to attempt the fancier (and tougher) push up variations for a stronger chest. A regular push up is just as good at building muscular endurance for your pecs, especially if you’re a beginner.
2. Wide grip push ups
This variation of a standard push up targets your chest specifically. To perform this exercise, widen your grip and create more space between your elbows and your upper torso. This way, you will transfer more weight to your pecs when you lower yourself into a push up.
3. Chair dips
You will need two strong chairs to perform this workout. Place them on either side of you, shoulder length apart. Then, place your hands on the backrest handle, cross your legs so they’re lifted off the floor, and bend your arms to dip your body lower.
4. Feet elevated push ups
This push up variation requires you to place your feet on a chair, bench, or any other elevated object. Hold your core and keep your body straight as a plank while you bend your arms into a push up. Try and go as low as possible, so that your chest is almost touching the floor.
5. Archer push ups
This advanced push up variation will work your chest like no other movement. To perform it, lower yourself into a push up position, then push your body towards one hand, so the other one is able to straighten up. Maintain a perfectly straight line while going from one side to the other, and don’t let any part of your body come up.
6. Dive bomber push ups
This variation primarily works your pecs, while also toning your deltoids, traps and core. Go into a downward dog position with your heels lifted off the floor, so that your weight is on your toes and arms. Then, bend your arms and lower your hips, before scooping up by curving your back and straightening your arms. Make sure your torso is not touching the floor. You can also reverse this move to maximise results.
