Develop a Perfect Home Chest Workout

develop a perfect home chest workout

In order to develop the perfect chest workout for you. There are two key things we need to do. First we need to look in the mirror to see what areas are lacking and then we need to choose the right exercises to properly target those areas.

To put this workout together we are going to break our chest into 3 parts. We are going to look at the upper chest, the middle and the lower part of our chest. The reason I break it up this way is because of the different directions these muscle fibres run.

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Because a weak upper chest is so common we’re going to look at exercises that emphasis this area, first. The decline push up is a great compound exercise for the upper chest. It can be loaded by adding weight to a backpack.

You can make it even more effective by placing your one hand on a block or a few books then push with the hand on the block leading with that side. Your other hand should be away from your body and just their to stabilize. As you push up, your torso rotates towards the arm that’s pushing.

What this does is adds horizontal adduction into your push up as this is one of the jobs your chest does moving your arm across your body. When using bands I like to work unilaterally anchoring the band to something a bit lower than my butt. Brace yourself with one foot in front of the other. Then press the band up and across your body.

The next one I like to do with bands is a low to high band fly. I don’t normally do this exercise unilaterally, but one of the cool things about doing it this way is you can really feel which muscle fibres are working just put your hand on you upper chest feel how hard those muscle fibres are contracting then put you fingers on your lower chest and those fibres feel relaxed with virtually no tension in them at all. Which really illustrates the value of working our chest from these different directions.

Dumbbell incline presses and flys work our upper chest. If you are in the market for a bench try and find one that has multiple incline settings as the cheap ones like mine only have a 45% setting and 30% is a better angle taking more of the load off the shoulders and putting it onto your chest. When programming your chest workouts you should hit your weakest point first with a compound movement. I would chose 3 or 4 different chest exercises for your workout, how you spread them out through the week will depend on your training split.

The exercises for our middle chest are the ones that would be typically considered the best overall mass builders. Regular push ups, you can add weight to these, do archer push ups or do them off a block to add in horizontal adduction.

Band presses are great as you can adjust the anchor point up or down slightly until you get just the right feel. You want a little more middle and lower chest? Then move the band up. More upper and middle chest? Move the band down.

We can’t miss dumbbell bench press a solid mass builder. If your a guy who doesn’t have much of a visible chest these are the exercises you will be wanting to start your workouts with.

I did a poll on my community page asking what area of your chest you have the most trouble with and the area that got the second most votes and it was a close second to the upper chest was the lower chest.

Incline push ups work well for the low chest. Dips are great for the lower chest as well.

It is important to have a forward lean when doing dips as it hits the chest better and takes some of the pressure off the shoulder. When adding weight it works best to use chains or a backpack worn in reverse as it helps you get into that forward leaning position.

Once again I want to talk about cheap home benches and the decline bench press. Now the decline bench press is a good exercise for the lower chest. What I do with my bench instead of setting it in the decline position is I put the back end on a step. The reason for this is it gives me more low back support. If I just lowered the back of the bench I get a arch in my low back and can risk straining it when I sit back up with the weights. The seat is adjustable on a good quality bench and one more thing I’ll be looking for when I finally get around to buying a new bench.