Train at Home
Guide · Chest · 6 min read

Chest workout at home

Seven chest exercises from incline push-ups to dumbbell floor presses, with progressions for every level and a 20-minute routine.

Man doing a dumbbell chest press on a bench

Why it works

Your chest muscles push: doors, prams, yourself up from the floor. Training them builds upper-body strength and shape, and works your shoulders and triceps at the same time.

Push-ups alone can build a strong chest. Dumbbells and a bench add more ways to progress.

Safety first

  • Keep your elbows at about 45 degrees from your body, not flared straight out.
  • Keep your body in a straight line in push-ups.
  • Use a weight you can control on the way down.
  • Stop if you feel sharp shoulder pain.

The 7 exercises

  1. 1

    Incline push-up

    Chest (beginner)
    1. Hands on a kitchen counter or sturdy chair.
    2. Lower your chest towards it with a straight body.
    3. Push back up.
    How much
    3 sets of 10–15
    Easier
    Use a higher surface or a wall.
    Harder
    Use a lower surface.
  2. 2

    Push-up

    Chest, shoulders & triceps
    1. Hands slightly wider than shoulders.
    2. Lower your chest to just above the floor.
    3. Push back up.
    How much
    3 sets of 6–15
    Easier
    On your knees.
    Harder
    Lower over 3 seconds.
  3. 3

    Wide push-up

    Outer chest
    1. Place your hands wider than a normal push-up.
    2. Lower with control.
    3. Push up.
    How much
    2 sets of 6–12
    Easier
    On your knees.
    Harder
    Pause at the bottom.
  4. 4

    Decline push-up

    Upper chest
    1. Put your feet on a step or low chair.
    2. Lower your chest towards the floor.
    3. Push up.
    How much
    2 sets of 5–10
    Easier
    Use a lower step.
    Harder
    Use a higher step.
  5. 5

    Dumbbell floor press

    Chest & triceps
    1. Lie on your back, knees bent, dumbbells above your chest.
    2. Lower until your upper arms touch the floor.
    3. Press back up.
    How much
    3 sets of 8–12
    Easier
    Lighter weights.
    Harder
    Pause on the floor.
  6. 6

    Dumbbell fly

    Chest stretch & squeeze
    1. Lie on a bench or floor with dumbbells above your chest.
    2. Open your arms wide with a slight bend in the elbows.
    3. Bring them back together.
    How much
    2 sets of 10–12
    Easier
    Smaller range.
    Harder
    Slower lowering.
  7. 7

    Squeeze press

    Inner chest
    1. Lie down holding two dumbbells pressed together above your chest.
    2. Lower them to your chest while squeezing them together.
    3. Press up.
    How much
    2 sets of 10–12
    Easier
    One heavier dumbbell held with both hands.
    Harder
    Pause at the chest.

The routine

Pick the push-up version you can do for 8–12 good reps. Rest 60 seconds between sets.

PartExercisesTime
Warm-upArm circles, wall push-ups3 min
Push-upsIncline or regular push-up, wide push-up, decline push-up8 min
DumbbellsFloor press, fly, squeeze press8 min
StretchDoorway chest stretch1 min

How often

Train your chest two times a week, with at least two days between sessions.

When you reach the top of the rep range, move to a harder push-up or a heavier weight.

Want a plan that does this for you?

Train at Home has 16 chest workouts, from 10-Min Chest (Bodyweight) to Chest Builder, Dumbbell Chest (Floor) and Advanced Dumbbell Chest.

Coming soon to theApp Store

Frequently asked questions

Can you build your chest with push-ups only?

Yes. Progressing from incline to full to decline push-ups and slowing the lowering can build a strong chest without weights.

Do I need a bench?

No. Floor presses and push-ups work without one. A bench adds range for presses and flies.

How many push-ups should I do?

Do sets of a version you can perform 8–15 times with good form, and progress to harder versions.

Sources

This guide is general information, not medical advice. Talk to your doctor or a physiotherapist before starting a new exercise programme, especially if you have a health condition.

More guides