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A lot of the time, when you think about working your chest, you think you need a bench to do that. Although it is nice and convenient to have a bench, you don’t need one to work your chest. That is why I am going to give you a chest workout at home without a bench needed! You can still get a great pump in your chest and build that mass. If you are really trying to build your chest and you are working out at home, I recommend doing this workout 2-3 times per week. Make sure you have a day off in between to give your chest a chance to recover. Alright, let’s get started with the exercises in this at home chest workout without a bench.
Exercise #1: FLOOR DUMBBELL CHEST PRESS. When doing a floor press, you are going to have limited range of motion. If you have bad shoulders, doing this on the floor is a lot safer for your shoulders. Rotate your palms slightly towards each other, keep your shoulders back to the floor then push the weight up. When you bring the dumbbells down, don’t just go straight down. You want to bring them slightly outward, and when you push up you are going up and in.
Exercise #2: BRIDGE CHEST PRESS. This allows for a decline movement because you are pushing your butt and knees in the air. This will help work your lower chest more, in addition to your mid chest. Do the same thing with your hand position and movement pattern, just like in the previous exercise.
Exercise #3: STANDING DB FLY (LOW TO HIGH). Start at the bottom, like you are going to do a bicep curl. When you drive the weight up, keep your elbow slightly bent, and you are bringing the weight up and in. This is going to work your upper chest, and will also work your front delts as well. You are going to use a lighter weight than what you use for the pressing exercises. Squeeze the weights together at the top of the movement to get a better contraction.
Exercise #4: DUMBBELL PULLOVER. To emphasize the chest more, keep your elbows in. If you have your arms out wide, it is going to work your lats more than your chest. Squeeze the dumbbells together throughout the whole range of motion to get a good contraction in your chest.
Exercise #5: DEFICIT PUSH-UP. If you can’t do this then do a standard pushup, and if you can’t do a standard pushup then do knee pushups. The goal is to be able to get to a point where you can improve and do more from week to week as you build the strength. For the deficit pushups, use dumbbells. This is going to put you a little higher, which will help you get a deeper stretch in your chest.
I want you to do 10-12 reps and 3 sets of the first 4 exercises. At the end of the workout, the push ups are going to be the Finisher exercise. I want you to do as many as you can for 3 sets, with 30 seconds rest between each set.
Alright guys, that wraps up this video tutorial with a chest workout at home no bench needed. Make sure you subscribe to our channel for more videos on how to build muscle at home, and get in shape this year.
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