How to Get a Fit Chest at Home

Increasing muscle mass in the chest does not necessarily require a gym membership and the use of heavy weights. Contrary to popular belief, some of the best exercises for developing a fit chest actually require minimal weight use.

Things You'll Need

  • Free weights
  • Push-up bars
  • 2 chairs
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Instructions

  1. Chest Exercises

    • 1

      Do push-ups. Standard push-ups are the most effective way to build and develop your chest. Begin in a plank position and hold your body above the ground with your hands and feet. Lower your body toward the ground, keeping your back straight, until your chin touches down. Slowly raise your body back to the starting position and repeat this motion as many times as you can. Do six to eight sets of 15 to 20 repetitions.

    • 2

      Using push-up bars, repeat the same motions indicated in the first step. These bars allow you to go deeper into the lowering position and further build the muscles in your chest. Do six to eight sets of 15 to 20 repetitions.

    • 3

      Lay flat on the ground with your arms at a 90-degree angle from the rest of your body. Using free weights, place the weights in each hand and press them upward toward the sky. Lower the weights back down toward your chest and bring them down until the weights are pressed against your chest. Do three sets of approximately 10 to 15 repetitions.

    • 4

      Set up two chairs parallel to one another approximately one body length apart. Lay your body across the two chairs so that there is a large open space between your arms and legs. Holding yourself above the chairs, slowly lower your body to approximately a 90-degree angle and raise yourself back up to the starting position. Repeat 10 to 12 repetitions.