{"id":47931,"date":"2022-12-23T13:48:59","date_gmt":"2022-12-23T13:48:59","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47931"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"chest-workout-at-home","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/chest-workout-at-home\/","title":{"rendered":"Chest Workout At Home, With Or Without Dumbbells"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#Chest_Workout_At_Home_Without_Equipment\" >Chest Workout At Home Without Equipment<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#Push-Ups\" >Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#Chest_Dips\" >Chest Dips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#Wall_Angels\" >Wall Angels<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#Chest_Workout_At_Home_With_Dumbbells\" >Chest Workout At Home With Dumbbells<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#Dumbbell_Chest_Press\" >Dumbbell Chest Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#Dumbbell_Chest_Flyes\" >Dumbbell Chest Flyes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#Dumbbell_Bent-Over_Rows\" >Dumbbell Bent-Over Rows<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#Dumbbell_Pullovers\" >Dumbbell Pullovers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#Dumbbell_Push-Ups\" >Dumbbell Push-Ups<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#Why_You_Should_Do_A_Chest_Workout_At_Home\" >Why You Should Do A Chest Workout At Home<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#Better_Body_Composition\" >Better Body Composition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#Functional_Strength\" >Functional Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#Better_Posture\" >Better Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#Increased_Range_Of_Motion\" >Increased Range Of Motion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#Stronger_Bones\" >Stronger Bones<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#Overall_Health_Benefits\" >Overall Health Benefits<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#Tips_For_At_Home_Chest_Workouts\" >Tips For At Home Chest Workouts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Building strong pecs is a common goal for many gym-goers. Not only can they look great, but a strong chest contributes to better posture and improved overall strength. You may have noticed that at home workouts focus more on the arms and legs, now it&#8217;s time to give your chest some love. <\/span><span style=\"font-weight: 400;\">Fortunately, you don&#8217;t need any special equipment to work out your pecs\u2014bodyweight exercises are just as effective. And if you do have access to dumbbells, you can use them to take your chest workouts to the next level. <\/span><span style=\"font-weight: 400;\">Here are some of the best chest exercises you can do at home, with or without dumbbells.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chest_Workout_At_Home\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chest_Workout_At_Home\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chest_Workout_At_Home_Without_Equipment\"><\/span><strong>Chest Workout At Home Without Equipment<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">One advantage at-home chest <a href=\"https:\/\/betterme.world\/articles\/bear-plank-chest-press\/\">workouts<\/a> without equipment have is that they are convenient and easy to do anywhere.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Push-Ups\"><\/span><strong>Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The push-up is a classic chest exercise that requires no equipment. You can do them anywhere and they work your chest, shoulders, and triceps all at once.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The technique is fairly straightforward, and you can increase the difficulty by using a wider grip or putting your feet on an elevated surface.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a classic push-up:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position, with your hands shoulder-width apart and your feet together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core tight and your back straight, slowly lower your body by bending your elbows until your chest just touches the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up to the starting position and repeat for as many reps as desired.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">There are many push-up variations that work just as well, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Diamond push-ups<\/b><span style=\"font-weight: 400;\">: Place your hands close together, forming a diamond shape with your index fingers and thumbs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Wide grip push-ups<\/b><span style=\"font-weight: 400;\">: Position your hands slightly wider than shoulder-width apart, which puts more emphasis on your pectoral muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Superman push-ups<\/b><span style=\"font-weight: 400;\">: Instead of placing your chest on the floor, you only lower your upper body so your chin is an inch or two away from the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Single-arm push-ups<\/b><span style=\"font-weight: 400;\">: Performing a push-up with only one arm not only challenges your chest muscles, but it also works your core, obliques, and back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Decline push-ups:<\/b><span style=\"font-weight: 400;\"> Place your feet on an elevated surface like a chair, bench, or step and perform the exercise in the same way as a regular push-up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plyometric push-ups<\/b><span style=\"font-weight: 400;\">: These are explosive push-ups in which you push yourself off the floor as quickly as possible and clap your hands before landing.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Handstand push-ups<\/b><span style=\"font-weight: 400;\">: This version is performed upside down and requires a good foundation of strength.<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/belly-breathing-vs-chest-breathing\/\"><i>Belly Breathing Vs Chest Breathing: Which Is Better?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chest_Workout_At_Home\"><img decoding=\"async\" class=\"aligncenter wp-image-47362 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634-1024x576.png\" alt=\"chest workout at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/Frame-207634.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Chest_Dips\"><\/span><strong>Chest Dips<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chest dips are a great way to target your chest without the use of equipment. All you need is two chairs and enough room to fit your body between them.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a chest dip:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place two chairs facing away from each other, separated by about a foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the edge of one chair and place your hands shoulder-width apart on the edge of the other chair.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbows close to your body, slowly lower yourself until your upper arms are parallel with the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up to the starting position and repeat for as many reps desired.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Wall_Angels\"><\/span><strong>Wall Angels<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Wall angels are a great way to warm up your chest and shoulders before doing other exercises. It only requires a wall, so you can do them anywhere.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform a wall angel:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your back against a wall and raise your arms straight up so they&#8217;re in line with your ears.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your arms straight and elbows close to the wall, slowly lower your arms as if you were doing a snow angel.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once your arms are in line with your chest, raise them back up to the starting position and repeat for as many reps as desired.<\/span><\/li>\n<\/ol>\n<p><strong>Dropping pounds by the dozens without putting yourself through the wringer is everyone\u2019s weight loss pipe dream. But what if we told you that the BetterMe app can make that happen? <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chest_Workout_At_Home\">Keep yourself in prime shape<\/a> with our fat-blasting workouts, delicious budget-sparing recipes, and body-transforming challenges with our app!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chest_Workout_At_Home\"><img decoding=\"async\" class=\"aligncenter wp-image-32604 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1024x576.jpg\" alt=\"chest workout at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chest_Workout_At_Home_With_Dumbbells\"><\/span><strong>Chest Workout At Home With Dumbbells<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">If you have a set of dumbbells at home, then there are plenty of exercises that you can do to target your chest. When choosing dumbbell weights, start light and gradually increase as you <a href=\"https:\/\/betterme.world\/articles\/chest-stretches\/\">get stronger<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Chest_Press\"><\/span><strong>Dumbbell Chest Press<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The chest press is a compound <a href=\"https:\/\/betterme.world\/articles\/breast-reduction-exercises\/\">exercise<\/a> that targets the chest, triceps, and shoulders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a chest press:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your feet flat on the floor and hold two dumbbells above your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core tight and elbows close to your sides, slowly lower the weights until they are at chest level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push the weights back up to the starting position and repeat for as many reps desired.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Chest_Flyes\"><\/span><strong>Dumbbell Chest Flyes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chest flyes are an isolation exercise that targets the chest muscles, and can be done with dumbbells or resistance bands.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a chest fly:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your feet flat on the floor and hold two dumbbells above your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbows slightly bent, slowly open your arms in an arching motion until you feel a stretch across your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse the motion and bring the dumbbells back together, then repeat for as many reps desired.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Bent-Over_Rows\"><\/span><strong>Dumbbell Bent-Over Rows<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bent-over rows are a great way to work the <a href=\"https:\/\/betterme.world\/articles\/resistance-band-chest-workout\/\">muscles<\/a> in your chest and back simultaneously.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a bent-over row:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and hold two dumbbells in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With a slight bend in your knees, slowly lower your torso until it is almost parallel with the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your arms close to your body, pull the dumbbells up towards your chest and squeeze your shoulder blades together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the dumbbells back down to the starting position, then repeat for as many reps desired.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Pullovers\"><\/span><strong>Dumbbell Pullovers<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pullovers are an isolation exercise that targets the chest, lats, and triceps.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a pullover:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with your feet flat on the floor and hold two dumbbells above your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your arms straight, slowly lower the weights behind your head until you feel a stretch in your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reverse the motion and bring the dumbbells back up to the starting position, then repeat for as many reps desired.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Push-Ups\"><\/span><strong>Dumbbell Push-Ups<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Push-ups are a compound <a href=\"https:\/\/betterme.world\/articles\/push-ups-for-lower-chest\/\">exercise<\/a> that targets the chest, shoulders, and triceps. Dumbbells elevate the intensity of this exercise, making it more challenging.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do a push-up with dumbbells:\u00a0<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place the dumbbells directly underneath your hands and get into a push-up position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core tight, slowly lower yourself until your chest is just above the dumbbells.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push yourself back up to the starting position and repeat for as many reps desired.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/chest-superset-workout\/\"><i>Chest Superset Workout That Will Pump Up Your Pecs<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chest_Workout_At_Home\"><img decoding=\"async\" class=\"aligncenter wp-image-32600 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/6.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_You_Should_Do_A_Chest_Workout_At_Home\"><\/span><strong>Why You Should Do A Chest Workout At Home<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A chest workout at home can be an efficient and <a href=\"https:\/\/betterme.world\/articles\/good-chest-and-arm-workout\/\">effective<\/a> way to target your muscle groups. With the right knowledge and equipment, you can easily create an effective workout routine that helps you reach your fitness goals. Some benefits of building your chest at home include:\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Body_Composition\"><\/span><strong>Better Body Composition<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Chest exercises can help to build strength and muscle mass in the chest, which can improve your overall body composition (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8877248\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Having more muscle mass can help to create a more toned, sculpted look.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, as muscle is metabolic tissue, it helps to burn more calories and fat, which can lead to a leaner physique.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Functional_Strength\"><\/span><strong>Functional Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Building strength in your chest can help to improve the overall movement of your body. This is especially helpful for daily activities such as lifting and carrying items, as it helps make everyday tasks easier.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Better_Posture\"><\/span><strong>Better Posture<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Slouching, sitting for long periods of time, and other poor posture habits can cause tightness in the chest muscles. Doing chest <a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-chest-fat\/\">exercises<\/a> can help open up and strengthen the chest muscles, which can improve your posture and help you stand taller (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4434000\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increased_Range_Of_Motion\"><\/span><strong>Increased Range Of Motion<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Doing chest exercises can help to increase the range of motion in your shoulders, which can make them more flexible and less prone to injury (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8877248\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This increased range of motion can also help when performing other exercises, as you\u2019ll be able to lift more and move more easily.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stronger_Bones\"><\/span><strong>Stronger Bones<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bone density decreases with age, which can lead to osteoporosis and other health issues (<\/span><a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/osteoporosis\/symptoms-causes\/syc-20351968\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A sedentary lifestyle and poor nutrition can worsen this effect, but weight-bearing exercises such as chest workouts can help to strengthen your bones. This is especially true if you\u2019re already at risk for developing osteoporosis (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6323511\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chest_Workout_At_Home\">set this plan in motion<\/a>!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chest_Workout_At_Home\"><img decoding=\"async\" class=\"aligncenter wp-image-32555 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8-1024x576.jpg\" alt=\"chest workout at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/6-8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Overall_Health_Benefits\"><\/span><strong>Overall Health Benefits<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In addition to helping you look and feel better, <a href=\"https:\/\/betterme.world\/articles\/chest-dips-alternatives\/\">chest exercises<\/a> can also help improve your overall health and wellbeing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Strength training helps raise the heart rate and burn calories, meaning you\u2019ll be burning fat and building muscle at the same time. It can also reduce stress, improve mood, and help you sleep better (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22777332\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_At_Home_Chest_Workouts\"><\/span><strong>Tips For At Home Chest Workouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">In order to get the most out of your home chest workouts, there are a few important tips to keep in mind.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Warm up before each workout to help get your body ready for the exercises.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you have enough space to safely perform the exercises.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start with lighter weights and slowly increase the weight as you get stronger.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Maintain good form when doing each exercise to get the most out of them and reduce the risk of injury.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try to do a variety of exercises to target different muscles in the chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monitor your progress and adjust your workout routine accordingly to continue making progress.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you rest in between sets and workouts to let your muscles recover.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch after each workout session to help improve flexibility and reduce soreness.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stay hydrated throughout your workouts to help keep your energy levels up.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Listen to your body and don\u2019t push yourself too hard if you\u2019re feeling fatigued or sore.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">By following these tips, you can ensure that your home chest workouts are safe, effective, and enjoyable.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">All in all, chest exercises \u2014 when done safely and properly \u2014 can be an effective way to improve your overall health and wellbeing. With a few pieces of equipment, you can easily build a chest workout routine that helps you reach your fitness goals.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=1453&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Chest_Workout_At_Home\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Building strong pecs is a common goal for many gym-goers. Not only can they look great, but a strong chest contributes to better posture and improved overall strength. You may have noticed that at home workouts focus more on the arms and legs, now it&#8217;s time to give your chest some love. Fortunately, you don&#8217;t [&hellip;]<\/p>\n","protected":false},"author":42,"featured_media":47932,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[],"coauthors":[123],"class_list":["post-47931","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Chest Workout At Home, With Or Without Dumbbells - BetterMe<\/title>\n<meta name=\"description\" content=\"Do a \u2605 CHEST WORKOUT ROUTINE AT HOME \u27a4 with a few pieces of equipment and learn how chest exercises can improve your overall health. Find out tips to maximize the benefits of your chest workout.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Chest Workout At Home, With Or Without Dumbbells\" \/>\n<meta property=\"og:description\" content=\"Do a \u2605 CHEST WORKOUT ROUTINE AT HOME \u27a4 with a few pieces of equipment and learn how chest exercises can improve your overall health. Find out tips to maximize the benefits of your chest workout.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_2051370170-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1706\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/\"},\"author\":{\"name\":\"Nderitu Munuhe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/b269d7feae7ac9cf101597da7a75e8d4\"},\"headline\":\"Chest Workout At Home, With Or Without Dumbbells\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/\"},\"wordCount\":1833,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_2051370170-scaled.jpg\",\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Building strong pecs is a common goal for many gym-goers. Not only can they look great, but a strong chest contributes to better posture and improved overall strength. You may have noticed that at home workouts focus more on the arms and legs, now it's time to give your chest some love. <\/span><span style=\\\"font-weight: 400;\\\">Fortunately, you don't need any special equipment to work out your pecs\u2014bodyweight exercises are just as effective. And if you do have access to dumbbells, you can use them to take your chest workouts to the next level. <\/span><span style=\\\"font-weight: 400;\\\">Here are some of the best chest exercises you can do at home, with or without dumbbells.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Chest Workout At Home Without Equipment<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">One advantage at-home chest <a href=\\\"https:\/\/betterme.world\/articles\/bear-plank-chest-press\/\\\">workouts<\/a> without equipment have is that they are convenient and easy to do anywhere.<\/span>\\r\\n<h3><strong>Push-Ups<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">The push-up is a classic chest exercise that requires no equipment. You can do them anywhere and they work your chest, shoulders, and triceps all at once.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The technique is fairly straightforward, and you can increase the difficulty by using a wider grip or putting your feet on an elevated surface.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">To perform a classic push-up:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Start in a plank position, with your hands shoulder-width apart and your feet together.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Keeping your core tight and your back straight, slowly lower your body by bending your elbows until your chest just touches the floor.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style= ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/\",\"url\":\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/\",\"name\":\"Chest Workout At Home, With Or Without Dumbbells - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_2051370170-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Do a \u2605 CHEST WORKOUT ROUTINE AT HOME \u27a4 with a few pieces of equipment and learn how chest exercises can improve your overall health. Find out tips to maximize the benefits of your chest workout.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_2051370170-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_2051370170-scaled.jpg\",\"width\":2560,\"height\":1706},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workout Plans\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workout-plans\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Chest Workout At Home, With Or Without Dumbbells\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/b269d7feae7ac9cf101597da7a75e8d4\",\"name\":\"Nderitu Munuhe\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png\",\"caption\":\"Nderitu Munuhe\"},\"description\":\"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Chest Workout At Home, With Or Without Dumbbells - BetterMe","description":"Do a \u2605 CHEST WORKOUT ROUTINE AT HOME \u27a4 with a few pieces of equipment and learn how chest exercises can improve your overall health. Find out tips to maximize the benefits of your chest workout.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/chest-workout-at-home\/","og_locale":"en_US","og_type":"article","og_title":"Chest Workout At Home, With Or Without Dumbbells","og_description":"Do a \u2605 CHEST WORKOUT ROUTINE AT HOME \u27a4 with a few pieces of equipment and learn how chest exercises can improve your overall health. Find out tips to maximize the benefits of your chest workout.","og_url":"https:\/\/betterme.world\/articles\/chest-workout-at-home\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1706,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_2051370170-scaled.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/chest-workout-at-home\/"},"author":{"name":"Nderitu Munuhe","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/b269d7feae7ac9cf101597da7a75e8d4"},"headline":"Chest Workout At Home, With Or Without Dumbbells","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/chest-workout-at-home\/"},"wordCount":1833,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_2051370170-scaled.jpg","articleSection":["Workout Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Building strong pecs is a common goal for many gym-goers. Not only can they look great, but a strong chest contributes to better posture and improved overall strength. You may have noticed that at home workouts focus more on the arms and legs, now it's time to give your chest some love. <\/span><span style=\"font-weight: 400;\">Fortunately, you don't need any special equipment to work out your pecs\u2014bodyweight exercises are just as effective. And if you do have access to dumbbells, you can use them to take your chest workouts to the next level. <\/span><span style=\"font-weight: 400;\">Here are some of the best chest exercises you can do at home, with or without dumbbells.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Chest Workout At Home Without Equipment<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">One advantage at-home chest <a href=\"https:\/\/betterme.world\/articles\/bear-plank-chest-press\/\">workouts<\/a> without equipment have is that they are convenient and easy to do anywhere.<\/span>\r\n<h3><strong>Push-Ups<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">The push-up is a classic chest exercise that requires no equipment. You can do them anywhere and they work your chest, shoulders, and triceps all at once.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The technique is fairly straightforward, and you can increase the difficulty by using a wider grip or putting your feet on an elevated surface.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">To perform a classic push-up:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a plank position, with your hands shoulder-width apart and your feet together.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your core tight and your back straight, slowly lower your body by bending your elbows until your chest just touches the floor.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style= ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/chest-workout-at-home\/","url":"https:\/\/betterme.world\/articles\/chest-workout-at-home\/","name":"Chest Workout At Home, With Or Without Dumbbells - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_2051370170-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Do a \u2605 CHEST WORKOUT ROUTINE AT HOME \u27a4 with a few pieces of equipment and learn how chest exercises can improve your overall health. Find out tips to maximize the benefits of your chest workout.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/chest-workout-at-home\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_2051370170-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/shutterstock_2051370170-scaled.jpg","width":2560,"height":1706},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/chest-workout-at-home\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workout Plans","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workout-plans\/"},{"@type":"ListItem","position":4,"name":"Chest Workout At Home, With Or Without Dumbbells"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/b269d7feae7ac9cf101597da7a75e8d4","name":"Nderitu Munuhe","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/ccd7054821dc30e8456af884eaf0f611","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/nderitu_munuhe-150x150.png","caption":"Nderitu Munuhe"},"description":"Nderitu Munuhe is a freelance writer who specializes in health and wellness content. He has written for three years \u2013 advising people on how to eat healthy and stay on top of their fitness plan. This, he believes, is the first step in having a healthy body and mind. Munuhe is passionate about football and is an avid Chelsea supporter. When he's not writing or watching the game, you can find him with his dog Lucky, taking time out from his desk for some much-needed R&amp;R.","url":"https:\/\/betterme.world\/articles\/author\/nderitumunuhe\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/47931","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/42"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=47931"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/47931\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/47932"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=47931"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=47931"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=47931"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=47931"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}