Eight-Week Chest Workout At Home

If you think you have to spend hours at the gym benching to build bigger chest, you’re wrong. You can build muscle at home just as well as at the gym. Our eight-week Chest Workout At Home will help you transform your chest using just your body weight. This will help you build strength, endurance, or explosiveness.

Why should you do chest Workout at home?

There are many benefits to doing chest exercises at home. It’s cheap, easy to do, and most importantly, it can work just as well if done correctly. If you have the right approach, you can get a stronger, more defined chest without going to the gym or using heavy equipment.

A look at the eight-week chest workout Home:

Our chest Workout at home program has three parts, each part focusing on a specific area of strengthening the chest muscles: strength, endurance, and explosiveness. The best thing about this program is that it’s easy to follow: it focuses on several types of traditional press-ups. Here’s the breakdown:

Phase 1: Building Endurance (Weeks 1-2)

• Goal: Strengthen your chest so it lasts longer.

• Exercises: Do three key chest exercises that target different parts of your chest.

• Routine: Do these exercises three times a week, with at least one day of recovery in between.

• Sets and Reps: Three sets of each exercise, with 10 to 15 repetitions per set.

• Rest time: 1 to 2 minutes between sets.

• Key point: Maintain strong form to build lasting endurance.

Phase 2: Getting Strong (Weeks 3-6)

• Goal: Make your chest muscles bigger and stronger.

• Exercises: Add more challenging types of push-ups to get the most out of your chest muscles.

• Routine: Do the exercises twice a week.

• Sets and Reps: For each exercise, do 4 sets of 10 to 15 repetitions.

• Rest time: 1-2 minutes between sets.

• Progression: Over the next four weeks, try to gradually add more repetitions and sets.

Phase 3: Explosive Power Weeks 7-8

• Goal: Build explosive power to get bigger and more defined.

• Exercises: Do the same exercises as Phase 2, this time in circuits.

• Routine: Do the program twice a week, doing each exercise one after the other without stopping.

• Sets and Reps: For each exercise, do 10 reps and 4 sets.

• Rest time: 1-2 minutes between circuits.

• Challenge: Force yourself to perform explosive movements by keeping your movements under control.

Important chest exercises to do as part of your routine:

Wide Push-Ups

• A classic form of press-ups where your hands are wider than shoulder-width apart, which works the outside of your chest.

Shuffle Press-Ups with Alternating

• A dynamic form of press-ups where you move your hands left and right after each press-up to make it more difficult and improve your coordination.

Diamond Press-Ups

• To work your inner chest and triceps, place your hands close together so that your fingers are touching…

One-Arm Push-Ups

• Do one-arm press-ups while resting your other hand on the platform to help you stay balanced. This works each side of your chest more.

READ MORE: Leg Home Workout 7 Dumbbell for an Epic Leg Day

Cross-Over Elevated Push-Ups

• Do one-arm press-ups on a box with one hand, then switch hands and lower yourself to the floor.

Diamond Press-Ups with Lifts

• To make the exercise more challenging and work your upper chest better, do diamond press-ups with your feet on the box.

Press-Ups with Movement

• Do explosive push-ups by pushing hard off the floor to return to the starting position. This makes you faster and stronger.

How to do the plan:

• The key is consistency: follow the plan and work out three to four times a week. Give your muscles enough time to recover so they can grow.

• Form One: To avoid injury and get the most out of your workouts, make sure you always have perfect form.

• Track your progress: writing down your sets, reps, and progressions. You should keep track of your reps, sets, and progressions.

Why this chest workout will help you get stronger:

Bodyweight training means you don’t need to buy expensive gym equipment. The regimen includes bodyweight workouts that have been shown to improve muscle and strength.

• Progressive overload: The eight-week program gets harder over time, helping your muscles to continually stretch.

• Flexibility: You can do this workout at home, at the park, or anywhere else you have room to move.

Conclusion:

This eight-week training regimen is the best way to get a bigger, stronger chest at home. It’s easy, it works, and it doesn’t require any special equipment—just your body and willpower. Work according to the plan and be consistent. By the end of the eight weeks, you’ll see a big difference in the size, strength, and definition of your chest.

Start now and transform your chest at home!

FAQ

Q1. How soon should I start my chest workout?

There are three parts to the workout:

Phase 1 (Weeks 1-2): Do three exercises.

Phase 2 (Weeks 3-6): Do the exercises twice.

Phase 3 (Weeks 7-8): Do the exercises twice, in a circuit.

Q2. How many sets and reps should I do?

In Phase 1, do three sets of each exercise, with each set consisting of 10 to 15 reps.

In Phase 2, do four sets of the same number of reps.

In Phase 3, do four sets of 10 reps of each exercise.

Q3. Is it worth adding more workouts?

Yes, you can add additional exercises like wide-up diamond press-ups or one-arm press-ups after the first three breaks to keep things moving.

Q4. How long will it take to see results?

The last eight workouts will require you to work on your endurance, endurance, and your stamina. How hard are you working and how many points do you ask?

Q5. What if I can’t do all the reps?

It’s okay to do fewer reps. Just pay attention to your form as you were lifting and add more reps at the end.