Home Chest Workout Without Equipment: Get a Strong Chest in 7 Days
Day 1:
- Push-ups: 3 sets of 10-12 repetitions
- Decline push-ups: 3 sets of 8-10 repetitions
- Incline push-ups: 3 sets of 6-8 repetitions
Day 2:
- Triceps dips: 3 sets of 8-10 repetitions
- Plank: 3 sets of 30-60 seconds
Day 3:
- Rest
Day 4:
- Repeat Day 1
Day 5:
- Repeat Day 2
Day 6:
- Rest
Day 7:
- Active recovery (e.g., light cardio, yoga)
Tips:
- Make sure to warm up before each workout with some light cardio and dynamic stretching.
- Focus on proper form to avoid injury.
- Gradually increase the number of repetitions and sets as you get stronger.
- Listen to your body and take a break if you need to.
This is just a sample workout, and you may need to adjust it based on your fitness level and goals. Be sure to consult with a doctor or certified personal trainer before starting any new exercise program.
Here are some additional exercises that you can add to your chest workout:
- Chest dips
- Push-up variations (e.g., diamond push-ups, archer push-ups)
- Chest flyes with resistance bands
- Triceps extensions
- Overhead press
You can also try adding some cardio to your workout routine to help burn calories and build overall fitness.
