Everything You Need To Know On How To Get A Bigger Chest At Home

Weight lifting is a worthwhile hobby to pour your time into. Doing so lets you burn a lot of calories and maintain your overall health and fitness level. But what if you can’t afford a gym membership? Or what if you don’t have the time to go to the gym? Is there a chance to gain muscle? Is it possible to grow muscles without pumping iron?

If you are wondering how to get a bigger chest at home, you have come to the right place. If going to the gym is too much of a hassle for you, you can always train and improvise at home with little to no equipment at all!

It’s not all about the quality of equipment you use. In fact, it relies on the quality of work out you do. The better your form, the better the result and the less likely you might get injured.

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What You Will Need On How To Get A Bigger Chest At Home

Since you are working out at home, you will only need a few things. Before hitting the floor, you will need at least a push up stand and a mat.

How To Get A Bigger Chest At Home With Push-Ups

Push-ups are the most basic form of chest exercise and at the same time, the most neglected exercise at the gym. With all the available machines and weights in the gym, there is no wonder why push-ups are a thing of the past. But since we are going to exploit workouts that we can do at home, it will boil down to increasing difficulty of push ups.

Basic Push-Ups

First, set up your mat and position your push up stands. If you don’t have push-up stands, you can always do it without one. Just remember, having a stand makes your form better, and you can go deeper with each push-up.

1. Assume The Plank Position.

Place your hands wider than your shoulders on the floor or use a push up stand. Make sure your hands are aligned to your chest. To avoid too much strain on the wrist, you may opt to position your hands with your fingers pointing slightly inwards.

2. Do A Push-Up.

Bring your chest as close as possible to the floor and push back up. Keep your core tight and your body straight as an arrow while doing the whole routine. If you are using a push up stand, you can make the most out of the basic push up by going deeper every time you come down. This gives your chest muscles a difficult position to recover from. This forces your chest muscle to recruit every fiber to push you back up.

3. Count A Hundred.

You may choose to do this all at once or in divided sets depending on your level of fitness. For beginners, a hundred push-ups without rest may seem absurd. Don’t be discouraged and intimidated by the number.

If you can’t do that much push up yet, try to divide it in small numbers until you reach a hundred. Take a 30-60 second rest between each set. Gradually increase the number of repetition per set until you can do more.

In a few weeks, you will find it relatively easy to do 100 push ups. If you can finish it in 4 sets, it’s time to move on to the next level and increase the difficulty.


Diamond Push-Ups

You can skip the push up stands in doing this one. Diamond push-ups are harder than the standard push-up and give more strain on the center of the chest and the triceps. You will find that you can only do very few of this compared to your standard push-up.

1. Assume The Plank Position.

This time, place your hands in front of your chest. Using your thumb and index finger, form a diamond and go down. Your hands should be at the center of your chest. Keep your core tight at all times.

2. Do A Push-Up.

Gently bring your chest down and in the center of your hands. Take a breath and release while pushing back up. Yes, it is harder, but you can do it.

3. Count A Hundred

It is difficult to even for pros to do a hundred of diamond push ups in one set. Again, let me emphasize, especially for beginners to divide this into a realistic and doable number of repetitions to avoid frustration. Gradually work your way to one hundred! Don’t forget to take breaks in between each set.

By this time, you might have noticed that you have managed to progress much quicker on this stage than the first one. It’s only normal that your chest muscles will try its best to adapt to the challenges you present to it. So the best thing to do now is to raise the difficulty to optimize the growth of your chest muscles!


Staggered Push-Ups

Again, you can skip the push up stands on this one. The goal of staggered push up is to transfer most of your weight alternating on each side of the chest. This way, your weight will no longer be distributed 50:50 on each chest. It will be more like 70:30. 

This puts more strain on either side and will let you develop more strength.

1. Assume The Plank Position.

Place your hands wider than your shoulders aligned with your chest. Bring your other hand about 6-8 inches higher than the other. You will notice the uneven distribution of your weight on your hands. That is entirely reasonable, and that is the goal.

2. Do A Push-Up.

Bring your chest down to the floor while keeping your core tight. Push back up then alternate the position of your hands.

3. Count A Hundred

This is another form of advanced push-up variation. Even professional weight lifters will find it difficult to perform one hundred in a few sets. Take your time to rest to regain your strength and do more each set on your next work out.

We are heading to the best part! If you are a beginner and want to measure how much further you have come, try doing as many regular push-ups as you can. You will be surprised at how much you can do! 

Can you see it? Can you see the answer to the question how to get a bigger chest at home? I know there’s progress by this time!


Plyometric Push-Ups

You won’t be needing a push up stand on this one too. Plyometric push-ups are like standard push ups with an explosive twist!

1. Assume The Plank Position.

Just like your standard push-up, place your hand wider than your shoulders and aligned to your chest.

2. Do A Push-Up.

Bring your chest close to the floor. Keep your core tight all the time. In one explosive motion, push yourself up as if you are jumping with your hands. You should be able to achieve a little air time to the point that your hands are no longer in contact with the floor.

Yes, it would be awesome, I know. Don’t forget to pay attention and catch yourself while gravity pulls you to the ground. Gently go back down and repeat the routine.

*Pro tip: You can do a clap in your air time to make the routine more challenging

3. Count A Hundred

This is a complicated variant of a push-up. I bet even professionals would find it difficult to do 50 in a row! Don’t be too hard on yourself. Do a hundred in multiple sets. Divide it in realistic number and finish it. Don’t set out impossible numbers that will only give you frustration.

If you have done this last exercise, I know you will believe that it’s not all about the gym and pumping iron! Sometimes, you can just pump for air time to gain muscle and strength! I bet you can answer the question “how to get a bigger chest at home” now!

In Summary

Gym membership and equipment are an excellent way to grow muscle but is not a must. Even without it, you can have a good work out and have the same benefits such as those who are lifting at the gym. You might hate me for this, but now, you don’t have a reason not to work out when you can do this anywhere, anytime!

Should you choose to go to the gym for workout sessions, just stay safe and take necessary safety precautions. Always use the best weight lifting belt whenever you exercise that involve the spine.

Also, remember that a big part of your muscular growth relies on the quality of nutrition you get. Better adjust your eating habits while you are at it to maximize your gains. Add greens, fruits, and more protein to your diet and try to look for the best workout supplements for women to aid you in your growth potential.

Feel free to leave a comment below and let me know if you have liked what you have read. Don’t hesitate to ask questions! I will get back to you as soon as I can.

Emily Brathen
 

Hi there! I'm Emily Brathen. I am a fitness and yoga instructor and a mom of one. Despite my hectic schedule, I still find time for doing the thing I love most - fitness and yoga. I love doing and teaching fitness and yoga because in my own little way, I am able to encourage people to take health and fitness back into their own hands.

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