Chest Workouts At Home
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Chest Workouts At Home

Working out is more challenging than ever during the COVID-19 pandemic. So, how can you perform your chest workouts when you don’t want to go to the gym? If you are searching online for “chest workouts at home” or “quarantine workouts,” then this post should help!

What Are Good Chest Workouts At Home?

Here are 10 great at-home chest workouts for you to try:

  1. Pushups
  2. Shuffle Pushups
  3. Chest Press
  4. Decline Press-Up
  5. Wide Pushups
  6. Renegade Rows
  7. The Dips
  8. Standing Dumbbell Upright Row
  9. Walking Planks
  10. One Arm Press-Up

To perform the majority of these workouts all you need is a bench, pair of dumbbells and/or parallel dip bars.


  • Start with the classic form: flat back, tight abs, align neck with spine, and have your elbows close to your sides.
  • Lower yourself down slowly.
  • Keep your hands directly under your shoulders.
  • Push yourself back up.
  • Aim for 2-3 sets of 8-10 reps.


Shuffle Pushups

  • Begin in a classic pushup position.
  • Push one hand out in front of you, the other behind you.
  • Complete one pushup motion, then switch hands.
  • Do at least 10 reps with each hand.

Chest Press

  • Lie down on a floor mat or bench with your knees bent slightly.
  • Keep your feet flat on the floor.
  • Grab dumbbells, then press them above you, keeping your elbows bent slighlty.
  • Pull dumbbells toward your chest.
  • Aim for 3-6 sets of 4-8 reps.

Decline Press-Up

  • If you have a home workout or weight bench, bring it out for this one.
  • Place both of your feet on the bench.
  • Plant your hands in front of you on the floor.
  • Lower your body until your chest nearly hits the floor.
  • Press your body back up into starting position.
  • Repeat the motion at least 10 times in a row.

Wide Pushups

  • Keep your hands wider than shoulder-width apart.
  • Keep your feet together, per usual pushup position.
  • Lower your body and bring it back up.
  • Try to do 2-3 sets of 8-10 reps.

Renegade Rows

  • Get a pair of dumbbells or kettlebells before getting into position.
  • Get into a press-up position, holding a dumbbell in each hand.
  • Brace yourself, then raise one dumbbell while supporting yourself with the opposite arm.
  • Raise the dumbbell slightly above your torso.
  • Lower the dumbbell back to the ground.
  • Repeat this motion with the other arm.
  • Try to do 3 sets of 10 reps with each arm.

Here’s a video example of a renegade row:

The Dips

  • You will need parallel dip bars for this exercise.
  • Start by raising your body off the floor.
  • Keep your elbows straight and aligned with your knees. Keep wrists right below your forearms.
  • Cross one leg over the other to stabilize your lower body. Squeeze your abs at this time, as well.
  • Bend elbows and lower your body, keeping your legs directly under your body.
  • Lower yourself until you reach a 90-degree angle.
  • Pause and push into the bars, returning to starting position.
  • Aim for 2-3 sets of 8-12 reps.

Standing Dumbbell Upright Row

  • You’ll need a pair of dumbbells for this workout, as stated above.
  • Stand upright with your feet shoulder-width apart, back straight.
  • Hold the dumbbells by your thighs.
  • Your palms should be facing your legs while holding the weights.
  • Keeping the dumbbells close to your sides, bring them up toward your chin.
  • Slowly lower them back down to the starting position.
  • Aim for 3-5 sets of 4-8 reps.

Walking Planks

  • Get in a plank position, with your whole body lined up straight.
  • Squeeze your abs; pretend to be holding a balloon between your thighs.
  • Stay in plank form while pushing up from the ground using one arm only.
  • Switch arms and repeat this motion.
  • Try to do this for a full minute, then rest.


One Arm Press-Up

  • Perform this with some sort of small but sturdy box for support.
  • Press up with your right hand while keeping your left hand steady on the box.
  • Switch arms and repeat.
  • This counts as one rep.
  • Complete a set of 10 reps, rest and go from there.

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