Chest Workouts at Home - Exercises for Every Level

Building a strong, defined chest doesn’t require a gym membership or expensive machines. With smart exercise selection and proper technique, you can target your upper, mid, and lower chest from home using nothing more than bodyweight movements or even just a set of dumbbells.

Our guide breaks down the best chest workouts you can do at home, no matter what type of exercise you want to focus on. Whether you want a no-weights routine, a dumbbell chest workout, or exercises targeting the upper or lower chest, you’ll find everything you need below.

Benefits of Doing Chest Workouts at Home

Training your chest at home delivers full upper-body strength and balance when done consistently. Doing it at home makes it easier.

Some of the other benefits of doing your chest workouts at home include:

• Building strength and muscular endurance: Chest exercises engage more than just your pectoral muscles, strengthening your shoulders, triceps, and core, helping you push, lift, and stabilize your body.
• Improving posture and shoulder stability: Chest workouts balance front and back upper-body strength when paired with back exercises. A strong chest supports healthy shoulder movement and prevents slouching.
• Supporting athletic performance: Whether you play sports or weight train,  a strong chest helps you generate power for pushing, throwing, sprinting, and overhead motions.
• Convenient and cost-effective: Many of these workouts require zero equipment, making them perfect for busy schedules or budget-friendly training.

Since it’s easy to start with a chest workout at home that doesn’t use equipment, you can just as easily level up your workouts by adding equipment. Once you get more comfortable, adding dumbbells or using a training bench can help mix things up.

Warm-Up Before Your At-Home Chest Workout

A chest-focused warm-up prepares your shoulders, elbows, and pectoral muscles for pushing movements. 

Here’s a basic warm-up you can use to get started:

• Arm circles (10 forward + 10 backward): 20 rotations
• High plank hold: 30 seconds
• Incline or knee push-ups: 10 reps
• Chest opener stretch pulses: 20 reps

Take 2–4 deep breaths between each movement. Once your shoulders feel warm, you're ready to train.

The Best Workout at Home for the Chest

No matter what type of equipment you're using (or if you’re not using any), the goal is to hit the chest from different angles, so feel free to try out these other exercises to build up your workout.

At Home Chest Workout with No Weights #1: Standard Push-Ups

Best for: Overall chest development for any fitness level

Sets: 3–4

Reps: 8–15

How to do it:

1. Place hands slightly wider than shoulder width.
2. Keep your entire body straight from head to heels.
3. Lower your chest to the floor and keep your elbows slightly tucked.
4. Push through your palms to return to the starting position.

Why this exercise works:

Push-ups are a classic for a reason. They work your middle chest area while also strengthening your triceps and shoulders. They’re easy to modify: beginners can perform them on their knees or on an incline, while advanced athletes can add a weighted backpack.

At Home Chest Workout with No Weights #2: Incline Push-Ups

Best for: An upper chest workout at home

Sets: 3

Reps: 10–15

How to do it:

1. Place your hands on a chair, countertop, or sturdy bench.
2. Maintain a straight body line and lower yourself toward your hands.
3. Press back up while focusing on squeezing your upper chest.

Why this exercise works:

Changing the angle slightly mimics an incline bench press, shifting more emphasis to the upper chest to better define it.

 

 

At Home Chest Workout with No Weights #3: Decline Push-Ups

Best for: A lower chest workout at home

Sets: 3

Reps: 8–12

How to do it:

1. Elevate your feet on a step, couch, or stable chair.
2. Place your hands on the floor shoulder-width apart.
3. Lower chest to the floor and push up while keeping head neutral.

Why this exercise works:

Raising your feet places more load on your lower pectorals, creating shape and depth below the chest.

Chest Workout at Home with Dumbbells: Dumbbell Floor Press

Best for: Beginners looking to start adding chest workouts to their routine safely

Sets: 3

Reps: 8–12

How to do it:

1. Lie flat on your back with dumbbells held above your chest.
2. Bend elbows to about 90 degrees on descent.
3. Press dumbbells upward while squeezing your chest.

Why this exercise works: 

The floor prevents your elbows from dropping too low, reducing shoulder strain while still building strength similar to a bench press. 

Chest Workout at Home with Dumbbells: Dumbbell Chest Fly

Best for: Inner and upper chest definition

Sets: 3

Reps: 12–15

How to do it:

1. Lie on the floor or an elevated surface if available.
2. Keep a slight bend in your elbows and open arms wide.
3. Bring dumbbells together over your chest, squeezing tightly.

Why this exercise works:

Fly movements stretch and expand the chest, emphasizing definition and muscle shape rather than just strength.

 

 

Chest Workout at Home with Barbells: Incline Bench Press

Best for: Upper chest workout at home, as well as the shoulders and triceps

Sets: 3

Reps: 12–15

How to do it:

1. Make sure you have a spotter, then lie flat on an incline bench. Set your hands just outside of shoulder width. Pinch your shoulder blades together and drive them into the bench.
2. Take a deep breath and have your spotter help you with the lift-off to maintain tightness through your upper back. Let the weight settle and make sure your upper back stays tight.
3. Inhale and slowly lower the bar by unlocking your elbows.
4. Now, lower the bar in a straight line to the base of your sternum and touch your chest.
5. Push the bar up again in a straight line. You can do this by pressing yourself into the bench and extending your elbows. Push your feet into the floor for better, even support.

Why this exercise works:

Using an incline bench helps you better target the upper chest, which is a part of the body many lifters forget about.

Building Your At-Home Chest Workout with Marcy Pro

Chest workouts at home can build impressive strength and definition with little to no equipment. By using different angles and variations, you can grow your upper, mid, and lower chest, just like in a gym. Focus on high-quality reps, progressive overload by adding reps, sets, or weights, and consistent practice for the best results.

Ready to start building your strongest chest yet? 

Marcy Pro can help you get started putting together your workout with top-quality equipment. Even if you want to increase the difficulty of your chest workout further, Marcy Pro has the best machines to add even more variety. 

 

 

FAQs about Chest Workouts at Home

What is the best workout at home for the chest?

A balanced routine that includes push-ups, incline push-ups, and decline push-ups effectively targets every section of the chest.

How do I target my upper chest at home?

Adding exercises like incline push-ups or dumbbell incline flys on a raised surface is the best way to level up your chest workout at home.

How many times a week should I do my chest workout at home?

Most people see the results of chest training when focusing on it one to two times per week, depending on training intensity.