At-Home Chest Workout: Without and With Dumbbell

Forget expensive gym memberships and bulky equipment – you can achieve a strong, sculpted chest from your home.

No waiting for machines, no awkward gym commutes, just you and a few simple yet effective chest exercises.

A well-defined chest isn’t just about aesthetics; it symbolizes strength and power.

Let’s know how to build a bigger and stronger chest at home.

Chest Muscles Anatomy

The chest is primarily composed of four major muscle groups:

• Pectoralis Major: The largest and most prominent chest muscle. It consists of two parts: the clavicular head (upper pec), which runs from the collarbone to the upper arm, and the sternal head (lower pec), which runs from the sternum to the upper arm.
• Pectoralis Minor: Located beneath the pectoralis major. It assists in pulling the shoulder blade (scapula) forward and downward.
• Serratus Anterior: This muscle wraps around the side of your rib cage. It contributes to shoulder blade stability and the powerful “punching” motion.
• Subclavius: A small muscle situated under the collarbone. It helps stabilize the clavicle during shoulder movements.

Your At-Home Chest Workout: Easy Steps to Get Started

Ready to build a stronger chest without leaving your house? Awesome! Here’s how to make those workouts happen:

1. We’re starting with push-ups – because they work! You can do them anywhere, and they build that solid beginner strength you need.
2. To maximize your effort, push up with various hand positions and angles. Closer hands work the inner chest, and wider hands hit the outer chest.
3. Are you feeling stronger? Let’s turn up the heat. Do decline push-ups and one-arm push-ups, and add a little weight to those regular push-ups.
4. When you’re ready, a set of dumbbells is a super affordable way to add variety and get even stronger. Think chest presses, flyes, pullovers… all easy to do at home.
5. Start out with what you can do, and gradually add more challenges. More reps, sets, or just a bit more weight over time – it’s all progress.

Chest Exercises At Home Without Equipment

Get ready to sculpt a powerful chest at home! Discover the best bodyweight exercises to build chest strength and definition.

1. Knee Push-Up

Knee push-ups are one of the most effective beginner-friendly upper-body exercises to build functional strength.

Knee push-ups are a good way to start if you have trouble doing the standard push-ups. The exercise reduces the amount of body weight you are lifting. 

It is a great way to strengthen your chest muscles and train your shoulders and triceps.

How To Do It

1. Start by bending your knees on a soft but firm surface, such as a yoga or cushioned mat.
2. Place your hands on the ground slightly wider than shoulder-width apart.
3. Slowly bend your elbows and lower your body towards the ground. Inhale while doing it.
4. Exhale as you push through your hands to raise your body back to the starting position.
5. Do 8-12 and 3–4 sets.

2. Incline Push-Up

If you have trouble doing the basic push-ups, incline pushups are a good way to start.

The exercise reduces the amount of body weight you are lifting and puts less stress on your elbows. 

It’s perfect for beginners who want to build upper body strength at home.

Because of the inclined surface, more of the lower chest, shoulder muscles, and triceps are used.

How To Do It

1. Stand in front of the bench or box. Place the hands shoulder-width apart on the edge of the bench.
2. Adopt an incline plank position by extending the legs backward until the legs and back form a straight line.
3. Slowly bend the arms to lower the chest toward the bench.
4. Remember to keep the elbows and arms close to the body.
5. Slowly push the body away from the bench, extending the arms but maintaining a slight bend in the elbow.

Tips

• Breathe out as you push your body back up, and inhale as you lower your body down.
• Stand at a comfortable distance from the bench.
• If you are new to push-ups, you should start with a wall push up and gradually work your way down to the ground to increase the difficulty.

3. Standard Push-Ups

Forget fancy Gym machines – the simple push-up is one of the best ways to build a strong chest and so much more.

Push-ups are a popular bodyweight exercise that can be done anywhere without the need for equipment.

They don’t just work your chest! Your shoulders, triceps, and even your core get in on the action.

How To Do It

1. Start in a plank position with your hands shoulder-width apart and your feet together.
2. Keep your body straight from head to heels, with your core engaged and your back flat.
3. Slowly lower yourself down, keeping elbows tucked in close to your sides.
4. Stop when your chest is a few inches off the ground.
5. Push back up by straightening your arms.

Know More: 20 Different Types Of Push Ups For Mass And Strength

4. Narrow Grip Push-Ups

Close hand push-ups, often referred to as narrow grip push-ups. It primarily targets the triceps muscles, but also engages the chest and shoulder muscles.

It is one of the more challenging variations of the push-up because of the positioning of the hands close to each other.

• You can perform them with your knees on the ground or against a wall to make them easier.
• To make them more challenging, you can elevate your feet and perform them with one hand on a medicine ball or other unstable surface.

How To Do It

1. Lay face down on the ground with your legs straight, palm near, and arms supporting the upper body.
2. You should take a narrower push-up stance than you normally would do.
3. Now, lift yourself off the ground, straightening your elbows and arms.
4. Pause for a moment at the top of the movement.
5. Now lower your body slowly and steadily until your chest is close to the ground.

Read More: Regular Vs Wide Vs Close Grip Push Up Exercise Guide

5. Decline Push-Ups

Decline push-ups are a variation of the traditional push-up exercise in which the feet are elevated on a bench or step, placing more emphasis on the upper chest and shoulders.

Additionally, since your lower body is raised from the floor, the resistance your body provides is increased compared to doing the push-up on the floor.

This makes the decline push-up harder than the standard push-up.

How To Do It

1. Find a sturdy bench or step and place your feet on top of it
2. Your hands are placed firmly on the floor and spaced slightly wider than shoulder-width apart.
3. Lower your body until your chest almost touches the ground, keeping your elbows close to your sides.
4. Push your body back up, extending your elbows to return to the starting position.

Know More: Best Push Ups For Upper Chest To Build Size And Strength

6. Chair Chest Dip

The chair chest dip is a bodyweight exercise that targets the chest, triceps, and shoulders.

It is a great exercise to incorporate into your at-home chest workout routine, as it requires minimal equipment.

How To Do It

• Place your hands on the edge of the chairs. Bend your knees slightly bent.
• Lower your body by bending your elbows.
• Pause briefly at the bottom of the movement.
• Then, push yourself back up to the starting position by straightening your arms.
• Repeat for the desired number of reps.

Chest Workout at Home with Dumbbells

If you are not interested in investing in dumbbells, you can use water bottles, steel and tin cans, bricks, bags, or any other handy alternative that still allows for the best chest workouts.

7. Dumbbell Floor Press

A dumbbell floor press is a good way to add muscle mass to your chest at home.

The floor press is not merely a basic version of the bench press but also a useful tool for when no bench is available.

The dumbbells require better coordination, which forces the stabilizing muscles to assist.

How To Do It

1. Lie down on the floor and keep your feet on the floor for better balance with a dumbbell in each hand.
2. Hold the Dumbbells straight overhead, palms facing forward.
3. Now, lower the weights to your outer chest, stretching the chest to the maximum at the bottom.
4. Now, raise it until your arms are nearly locked out, and keep dumbbells very close to each other.

Know More: Chest Dumbbell Fly: Muscle Worked, Foam, Alternative

8. Squeeze Press

The squeeze press is the best exercise that primarily targets the upper chest and inner chest, and to a lesser degree that also targets the shoulders and triceps.

This exercise can be integrated into the chest workout to increase muscle size and definition.

The squeeze press is a great exercise that you can easily add to your chest workout. You can use a dumbbell if you don’t have a plate.

How To Do It

1. Stand with your feet shoulder-width apart.
2. Grab the plates/dumbbells and squeeze them together with your palms.
3. Bring the plates to the middle of your chest and extend your arms forward and slightly upward.
4. Contract your chest as hard as possible.
5. Reverse your arms in the same movement pattern.

9. Standing Upward Chest Fly

Standing dumbbell chest fly is a good exercise to target your upper chest.

You can make your chest area wider and more developed with only a pair of dumbbells.

It is a great exercise for targeting the chest muscles, shoulders, and triceps while also engaging the core and improving balance.

How To Do It

1. In a standing position, hold a dumbbell in each hand with your palms facing upward. 
2. Make sure your feet are shoulder-width apart.
3. Press the weights up and squeeze them together as hard as you can.
4. Hold the squeeze at the top for a second before lowering the weights back down to your chest.
5. Repeat for several sets of reps.

Know More: Upper Chest Dumbbell Exercises For Building A Broad, Strong Pecs

10. Floor Dumbbell Fly

The floor dumbbell fly is an isolation exercise primarily targeting the chest.

The floor provides a natural limit for your arms, making this exercise easier on your shoulders and allowing you to target that chest stretch.

How To Do It

• Lie on the floor with knees bent and feet flat.
• Grab a dumbbell in each hand, palms facing each other.
• Slightly bend your elbows and raise the dumbbells above you until they almost touch.
• Slowly lower your arms out wide to the sides. Stop when you feel a good stretch in your chest.
• Reverse the movement to bring the dumbbells back together above your chest.

11. Dumbbell Floor Pullover

The dumbbell floor pullover is a compound exercise that simultaneously works for multiple muscle groups.

It is a great exercise to do at home to strengthen the chest muscles and improve upper body strength and flexibility.

This exercise is done lying on the floor with a dumbbell to build complete chest and back strength.

How To Do It

1. Lie down on the floor and keep your feet on the floor for better balance.
2. Hold one dumbbell with both hands and get it straight over your chest.
3. Lower the dumbbell in an arc slowly, getting a good stretch in your rib cage.
4. Then, raise it back to the starting position.

12. Floor Dumbbell Squeeze Press

The floor dumbbell squeeze press is a variation of the dumbbell squeeze press that is performed on the floor.

It is one of the most effective chest pressing exercises, which targets the chest, front shoulder and tricep,

During the floor squeeze press, you squeeze the dumbbells together as hard as possible.

How To Do It

1. Lie down on your back on a mat or the floor.
2. Hold two dumbbells at chest level, with the weights touching and your palms facing each other.
3. Bend your knees and place your feet flat on the floor.
4. Tighten your core and press the dumbbells up towards the ceiling.
5. As you press the weights up, squeeze them together as hard as possible.
6. Hold the squeeze at the top for a second before lowering the weights back down to your chest.

At-Home Chest Workout Routine

The number of repetitions (reps) and sets you perform for chest exercises will depend on your goals and current fitness level.

1. For muscle endurance: Aim for 3–4 sets of 12–15 reps, with moderate resistance.
2. For muscle strength: Aim for 3–5 sets of 6–10 reps, with more resistance.
3. For muscle hypertrophy (increased muscle size): Aim for 3–4 sets of 8–12 reps, with a moderate to heavy amount of resistance.

It is always best to start with fewer reps and sets, and then gradually increase as your strength improves.

No Equipment–Chest Workout Routine

Here is a beginner bodyweight chest workout routine that can be done at home:

At-Home Chest Workout With Dumbbell Routine

Here’s a beginner’s chest exercise routine with dumbbells that you can do at home:

At-Home Chest Workout with Weights

FAQs

Can I build chest muscles at home without equipment?

Yes, you can build chest muscles at home without any equipment by doing bodyweight exercises like push-ups and variations of these exercises.

What are some exercises that you can do with a dumbbell at home?

Some exercises to do at home include standing chest fly, floor dumbbell squeeze press, dumbbell floor pullover, and standing squeeze press.

Can I do chest exercises every day?

It is not recommended to do chest exercises every day, as your muscles need time to recover and grow.

Before training your chest muscles again, please give them at least 48 hours of rest.

Can I do chest exercises without a bench?

Yes, you can do chest exercises without a bench by performing bodyweight exercises like push-ups or using dumbbells for exercises like standing chest fly and floor dumbbell squeeze press.

How many chest exercises per week

Doing 3-5 chest exercises per week is recommended, with at least 48 hours of rest between each workout.

Takeaways

You have everything you need to turn your living room into your chest-building gym.

Remember, it’s not about where you work out, but how consistently you put in the effort.

Start with a few of these exercises, track your progress, and don’t be afraid to challenge yourself as you get stronger.

Don’t hesitate to reach out in the comments section with questions and share your favorite chest workouts.

References

• Ebben WP, Wurm B, VanderZanden TL, Spadavecchia ML, Durocher JJ, Bickham CT, Petushek EJ. Kinetic analysis of several variations of push-ups. J Strength Cond Res. 2011 Oct;25(10):2891-4. doi: 10.1519/JSC.0b013e31820c8587. PMID: 21873902.
• Heather M. Wood & Ted A. Baumgartner (2004) Objectivity, Reliability, and Validity of the Bent-Knee Push-Up for College-Age Women, Measurement in Physical Education and Exercise Science, 8:4, 203-212.

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.