Chest exercises at home

A simple home routine

Do these in order, 2 to 3 times a week, resting 60 to 90 seconds between sets. When 15 reps feels easy on every set, slow the lowering down or move to a harder exercise below.

Exercise	Sets	Reps
Dumbbell Flyes	3	10-15
Pushups	3	10-15
Alternating Floor Press	3	10-15
Bench Press - With Bands	3	10-15

Chest exercises for home

• Dumbbell FlyesDumbbell · Beginner
• PushupsNo equipment · Beginner · also works shoulders, triceps
• Alternating Floor PressKettlebells · Beginner · also works abs, obliques, shoulders
• Bench Press - With BandsBands · Beginner · also works shoulders, triceps
• Chest And Front Of Shoulder StretchOther · Beginner · also works shoulders
• Chest Push (multiple response)Medicine ball · Beginner · also works abs, obliques, shoulders
• Chest Push (single response)Medicine ball · Beginner · also works abs, obliques, shoulders
• Chest Push from 3 point stanceMedicine ball · Beginner · also works abs, obliques, shoulders
• Chest Push with Run ReleaseMedicine ball · Beginner · also works abs, obliques, shoulders
• Chest Stretch on Stability BallExercise ball · Beginner
• Cross Over - With BandsBands · Beginner · also works biceps, shoulders
• Decline Dumbbell Bench PressDumbbell · Beginner · also works shoulders, triceps
• Decline Dumbbell FlyesDumbbell · Beginner
• Decline Push-UpNo equipment · Beginner · also works shoulders, triceps
• Dumbbell Bench PressDumbbell · Beginner · also works shoulders, triceps
• Dumbbell Bench Press with Neutral GripDumbbell · Beginner · also works shoulders, triceps
• Dynamic Chest StretchNo equipment · Beginner · also works lats, traps
• Elbows BackNo equipment · Beginner · also works shoulders
• Extended Range One-Arm Kettlebell Floor PressKettlebells · Beginner · also works shoulders, triceps
• Hammer Grip Incline DB Bench PressDumbbell · Beginner · also works shoulders, triceps
• Incline Dumbbell Bench With Palms Facing InDumbbell · Beginner · also works shoulders, triceps
• Incline Dumbbell FlyesDumbbell · Beginner · also works shoulders
• Incline Dumbbell Flyes - With A TwistDumbbell · Beginner · also works shoulders
• Incline Dumbbell PressDumbbell · Beginner · also works shoulders, triceps
• Incline Push-UpNo equipment · Beginner · also works shoulders, triceps
• Incline Push-Up MediumNo equipment · Beginner · also works abs, obliques, shoulders
• Incline Push-Up Reverse GripNo equipment · Beginner · also works abs, obliques, shoulders
• Incline Push-Up WideNo equipment · Beginner · also works abs, obliques, shoulders
• Isometric Chest SqueezesNo equipment · Beginner · also works shoulders, triceps
• Isometric WipersNo equipment · Beginner · also works abs, obliques, shoulders
• Medicine Ball Chest PassMedicine ball · Beginner · also works shoulders, triceps
• One Arm Dumbbell Bench PressDumbbell · Beginner · also works shoulders, triceps
• One-Arm Flat Bench Dumbbell FlyeDumbbell · Beginner
• Plyo Push-upNo equipment · Beginner · also works shoulders, triceps
• Push Up to Side PlankNo equipment · Beginner · also works abs, obliques, shoulders
• Push-Up WideNo equipment · Beginner · also works abs, obliques, shoulders
• Push-Ups With Feet ElevatedNo equipment · Beginner · also works shoulders, triceps
• Pushups (Close and Wide Hand Positions)No equipment · Beginner · also works shoulders, triceps
• Around The WorldsDumbbell · Intermediate · also works shoulders
• Bent-Arm Dumbbell PulloverDumbbell · Intermediate · also works lats, shoulders, triceps

Training tips

• Set your shoulder blades back and down before pressing. It gives the chest a stable base and keeps strain off the front of the shoulder.
• Lower the weight under control to a comfortable stretch; do not bounce the bar off your chest.

See all chest exercises, or try the home workout plan with no equipment.