fbpx

At-Home Chest Workout

Share on facebook
Share on email
Share on pinterest
Share on twitter

You wake up on a Saturday morning and decide to change things up a bit in your house. Not liking that setup in the living room, you push the sectional over a bit and bring in a nice chair, table, and lamp for a cozy reading corner. 

You then head into the storage room and clear things out and purge. After a few hours, you’re exhausted and sore.

Upper body chest strength is important in developing and maintaining the primary muscle groups for pushing, pulling, and initiating force production. 

Check out this At Home Chest Workout that we have designed to focus on the primary muscle groups in the chest, back and core (for stabilization). 

After a few rounds with this home chest workout, you should notice that those weekend warrior sessions become less taxing and you may even like what you see in the mirror.

Mountain Climbers

Quick Stats:

  • Equipment Needed: Workout Mat or Towel
  • Workout Length: 25 minutes
  • Intensity: 3 flames
  • Est. Calories Burned: 207 Calories

Workout Summary

Warm-Up Sequence (x1)

Wall Pushes (10 reps)
Center Plank (30 seconds)
Thoracic Extensions (10 reps)

Strength Sequence (x4)

Push-Ups (8 reps)
Mountain Climbers (10 reps)

Circuit Sequence (x3)

Dips (8 reps)
Plank to Push-Ups (8 reps)
Knee to Elbow Push-Ups (8 reps)
Supermans (8 reps)

Cool Down Sequence (x1)

Chest Door Frame Stretch (3 minutes)
Foam Roll (2 minutes)

Exercise Instructions

Warm-Up Sequence (x1)

Wall Pushes (10 reps)

Wall Pushes

Center Plank (30 seconds)

Center Plank

Thoracic Extensions (10 reps)

Thoracic Extensions

Strength Sequence (x4)

Push-Ups (8 reps)

Push Up

Mountain Climbers (10 reps)

Mountain Climbers

Circuit Sequence (x3)

Dips (8 reps)

Dips

Plank to Push-Ups (8 reps)

Plank to Push Up

Knee to Elbow Push-Ups (8 reps)

Knee to Elbow Push Up

Supermans (8 reps)

Supermans

Cool Down Sequence (x1)

Chest Door Frame Stretch (3 minutes)

Chest Door Frame Stretch

Foam Roll (2 minutes)

Foam Roll

Written by the Nutriology Fitness Team

Ready to Get Started?

By Category

Food

Fitness

Lifestyle

Get our Free Eguide!

Let's reach your health goals together!

Download your free meal & fitness planner.

Recent Posts

Risk-Free Trial!

Sign up for a free trial to see how regularly tracking food and exercise can help keep your entire routine on track!