How to Get in a Great Pec Workout At Home
We talk about chest workouts a lot around here, but we haven’t focused on an at-home chest workout yet. These days, people are busier than ever as they’re constantly on the go. One of the easiest excuses that is often made is that people just don’t have time to work out. However, this is rarely the case. Even those with the busiest of schedules can get in a great workout at home if they know what they’re doing.
The first thing to understand is that even a short workout is better than no workout at all. Your results are never the results of the time you spend in the gym, they’re the results of the time you spend working out. An intense 20 or 30 minute workout will beat a 2 hour lollygagging workout every single day of the week.
Elements of a Great Pec Workout at Home
When it comes to getting in a great upper body workout at home, we are going to try to talk about utilizing the most readily available and universal gym equipment. This means that you can get in a great pec workout from home with little to no investment.
The two pieces of universal equipment that I’m talking about are your own bodyweight and a set of dumbbells. With only these two pieces of equipment, you can get in a gym quality workout from literally anywhere. This takes out all of the excuses and makes it so that you are able to do all that you need to in order to stay in shape and get the absolute most out of your workouts.
Benefits of an At Home Pec Workout
We’ve touched on the common excuse of not having enough time to get in a good workout and/or totally skipping a workout due to a lack of time and/or knowledge. However, it’s important to acknowledge the benefits of working out the chest and why you need to find the time to get a workout in.
It all starts with the functions of the chest muscle. The pecs are part of a large muscle group, the chest, that play an important role when it comes to our health. They work in conjunction with other muscle groups such as the chest, neck, shoulders, arms, and core.
Because the chest interacts with so many other muscle groups, it plays a huge role when it comes to developing our overall muscle mass and physique. Let’s be honest, a huge chest never goes unnoticed.
However, the benefits don’t just stop at how you’ll look. When you target the large muscle groups such as the chest, you will increase your testosterone levels. Testosterone plays a huge role when it comes to confidence, mind clarity, mental focus, and sex drive.
3 Great Exercises for a Pec Workout at Home
- The Dumbbell Press
The dumbbell press is a classic exercise that is seen every day in every single gym in the world. In our opinion, it is a more effective workout that the similar and seemingly more popular barbell bench press.
The dumbbell bench press requires nothing more than a bench and a set of dumbbells. If you can get your hands on this equipment you are halfway to developing a muscular chest.
All you need to do is lay flat on your back on a bench with a dumbbell in each hand and press the dumbbells upward. Then return to the starting position and repeat for the desired number of repetitions.
Adding the inclined dumbbell bench press and declined dumbbell bench press will allow you to target the pec muscles slightly differently for a more complete workout.
Aim for 3 or 4 sets. For mass, aim for 4-6 reps and for lean muscle aim for 8 to 12 reps. As you’re able to lift more weight, increase the dumbbells weight as necessary. If you’re going to be working from home often, it makes sense to invest in a set of adjustable dumbbells.
- Bodyweight Exercises
When it comes to building a muscular chest with only your bodyweight, there are two go-to exercises: push-ups and pull-ups. Since the beginning of time, both of these exercises have been a core exercise for athletes. There’s a reason they’ve always been around and that they’ll continue to be around: they work.
Push-Ups: Push-ups are one of the most beneficial exercises that you can take advantage of because they strengthen and tone your entire body. They give you plenty of pectoral resistance, allowing you to focus on different areas of your pectoral muscles, depending on the way that you do push-ups. For instance, you can do regular push-ups, diamond push-ups, fingertip push-ups, incline push-ups, weighted push-up and wide grip push-ups. This is an exercise that will keep you up to par in terms of strength and muscle durability, while also building your pectoral muscles.
Pull-Ups: It wouldn’t be fair to mention push-ups without mentioning their pull-up counterpart as pushing and pulling are the two primary movements associated with muscle building. Like push-ups, pull-ups allow you to target different areas of your pectoral muscles as well as your overall upper body. You can do a virtually unlimited amount of variations such as wide grip, inward, outward or weighted.
- Dumbbell Flyes
Dumbbell flyes are a core chest exercise that also require nothing more than a bench and a set of dumbbells. Remember to perform this exercise methodically, in a slow and steady movement. It can be done of a flat bench or an incline bench.
With the elbows slightly bent, extend the dumbbells out to each side of your body until you feel a slight pull in the chest. Then, slowly and methodically, bring the dumbbells together directly above your chest. Then repeat for the desired number of reps. Follow the same guidance for sets and reps as you would for the dumbbell bench press.
3 Tips to Get the Most of Your Pec Workout at Home
- Invest in a Kettlebell
Adding a kettlebell to your at home gym will greatly increase the number of exercises you can do and the quality of the workout you generate. Kettllebells allow you to build functional strength in ways that your body naturally moves. While lifting weights in the gym has its place, using kettlebells is a more organic way to build your muscle mass.
- Don’t Forget the Shoulders
For a complete chest workout, and to build a wider chest, you can’t forget the shoulders. The shoulders are part of the large muscle group that’s considered the chest. They directly complement the shoulders. To develop a great chest, include exercises such as the overhead dumbbell press and the dumbbell raise.
To take your training to the next level, you need to take a look at some of the best muscle building supplements.