At Home Chest Workout

by | Feb 10, 2024 | Fitness


  1. Jumping Jacks: 2 minutes
  2. Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
  3. Push-Ups: 2 sets of 10 reps


1. Push-Ups:

4 sets to failure (aim for at least 10-15 reps per set)

Variations: Wide grip, narrow grip, decline, incline (using a chair or elevated surface), or diamond push-ups for different muscle emphasis.

2. Dumbell Bench Press:

If you have dumbbells, do 3 sets of 10-12 reps
Lie on the floor or use a bench if available

3. Dumbbell Flyes:

3 sets of 12-15 reps
Lie on the floor or use a bench if available

4. Chair Dips:

3 sets of 10-12 reps
Use a sturdy chair or elevated surface

5. Pike Push-Ups:

3 sets of 8-10 reps
Assume a downward dog yoga position, lower your head towards the ground, and push back up


1. Push-Up Hold:

Hold the bottom position of a push-up for as long as possible, aiming for at least 30-60 seconds.


  1. Chest Stretch: 30 seconds (each side)
  2. Shoulder Stretch: 30 seconds (each side)
  3. Triceps Stretch: 30 seconds (each side)
  4. Deep Breathing: 2 minutes


  • Focus on maintaining proper form throughout each exercise.
  • If you don’t have dumbbells, you can use household items like water bottles or filled backpacks as makeshift weights.
  • Rest for about 30-60 seconds between sets.
  • Stay hydrated throughout the workout.
  • Listen to your body and adjust the intensity as needed.
  • Incorporate this workout into your routine 2-3 times per week for best results.

Unleash your inner superhero

Dive into our “Look Better Naked” program.
A dynamic 5-day-a-week small muscle group training initiative designed to accelerate fat burning and transform your body.

Public WhiteBoard

Check out our Public Whiteboard to see member performance, the work out of the day, video demonstrations and more!

Start Your Fitness Journey With Us Today!