Chest workout day at home

 

1. Push-Ups

• Standard Push-Ups: Lie face down, placing your hands on the floor at shoulder width. Push your body up using your hands and toes, keeping your body in a straight line from head to heels. Lower your body until your chest touches the ground, then push back up.
  
  
  
  
  
  
  
• Diamond Push-Ups: Place your hands together on the floor so your thumbs and fingers form a diamond shape. Perform the same movement as a standard push-up.
  
  
  
• Wide Push-Ups: Place your hands wider than shoulder width and perform the push-up. This targets the outer chest muscles.
  
  
  

2. Incline and Decline Push-Ups

• Incline Push-Ups: Place your hands on an elevated surface like a chair or table and perform a push-up. This targets the lower chest.
  
  
  
• Decline Push-Ups: Place your feet on an elevated surface and your hands on the floor. Perform a push-up. This targets the upper chest.
  
  
  

3. Dips

If you have two sturdy chairs or parallel surfaces:

• Chair Dips: Place your hands on the edges of two chairs and lift your body using your chest and arms. Lower your body slowly until your arms form a 90-degree angle, then push back up.
  
  
  

4. One-Arm Push-Ups

This is an advanced exercise that requires strength and control:

• Place one hand on the floor under your shoulder and the other on your back. Perform a push-up using only one hand.
  
  
  

5. Chest Flyes with Household Items

If you have some light weights or heavy household items like water bottles:

• Lie on your back and hold the weights in each hand. Lift the weights above your chest with your arms straight. Slowly open your arms to the sides until they are level with the floor, then bring them back together.