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30-Minute Home Chest Workout, No Equipment Needed

When the coronavirus pandemic first started making headlines, like many I didn’t think it was going to last very long and assumed it would blow over quickly. Unfortunately, like many, I was wrong. Here we are, a few months in now, and many businesses (like gyms) remain closed until who knows when.

home chest workout no equipment needed

Thus leaving many of us who are into fitness to find alternative means of getting our workouts in. The best workouts in my opinion are the ones in gyms where you have the most options at your disposal, but that doesn’t mean we can’t get great workouts in still even just using what we have at home.

Click Here To Check Out Some Cheap Home Workout Equipment

We were fortunate enough to borrow some of the Bowflex adjustable dumbbells (you can get some by clicking here) from a coworker, but I know not everyone lucked out like I did. Luckily, there are still plenty of workouts one can do with absolutely no equipment required.

That’s where calisthenics workouts come in handy. These are workouts that use only you’re body weight as resistance and nothing else.

So here’s a great 20-minute full chest workout you can do just about anywhere. I like to throw some abs in as well, just to break up the monotony of feeling like you’re doing a lot of the same thing (which, in a sense you are, but the different variations target different parts of your chest at different times) and because I don’t have an abs specific day. I just throw them into my workouts throughout the week.

1. Normal Push-ups

  1. On a flat surface, start in the up position with your arms extended at or slightly wider than shoulder-width apart and your hands on the floor, palms down.
  2. Lower your torso towards the floor, until your elbows come to a 90-degree angle.
  3. Push away from the floor, returning to the start position.

3 Sets – 30 Seconds Each – As Many As You Can in Each Set
Rest for 30-45 Seconds in Between Each Set

2. Wide Push-ups

  1. On a flat surface, start in the up position with your arms a few inches wider than shoulder-width apart and your hands on the floor, palms down.
  2. Like a normal push up, lower your torso towards the floor until your elbows come to a 90-degree angle.
  3. Push away from the floor, returning to the start position.

3 Sets – 30 Seconds Each – As Many As You Can in Each Set
Rest for 30-45 Seconds in Between Each Set

wide push ups

3. Diamond Push-ups

  1. On a flat surface, start in the up position with your hands making a diamond shape using your thumb and index finger on the floor, palms down. Your mid-chest should hover over the diamond shape.
  2. Lower your torso towards the floor until your elbows come to a 45-degree angle.
  3. Push away from the floor, returning to the start position.

3 Sets – 30 Seconds Each – As Many As You Can in Each Set
Rest for 30-45 Seconds in Between Each Set

4. Bicycles

  1. Lay on a flat surface and place your hands behind your head, latching your fingers together.
  2. Pull your left knee up towards your head, while simultaneously bringing your right elbow down to meet your left knee.
  3. Switch your left and right knees, while simultaneously switching your right and left elbow.

3 Sets – 30 Seconds Each – As Many As You Can in Each Set
Rest for 30-45 Seconds in Between Each Set

5. Incline Push-ups

  1. Find a sturdy surface you can push against at an incline angle. A secure table against a wall, or stairs are good options.
  2. With your arms at shoulder width in front of you, hold your body up to make at a 45-degree angle from the floor.
  3. Lower your torso towards the table/stairs, creating a 90-degree angle with your elbows.
  4. Push away from the table, returning to start position.

3 Sets – 30 Seconds Each – As Many As You Can in Each Set
Rest for 30-45 Seconds in Between Each Set

incline push ups

6. Decline Push-ups

  1. Preferrably find a sturdy surface you can rest your feet on, like a chair, table, or stairs. If you don’t have any of these, a wall can work as well, though be careful not to slide or fall down while performing the exercise.
  2. Place your hands on the floor palms down as if you’re going to do a normal push up.
  3. Place your feet on an object behind you, using your hands to support your body
  4. Lower your torso towards the ground, creating a 90-degree angle at your elbows.
  5. Push away from the floor, returning to start position.

3 Sets – 30 Seconds Each – As Many As You Can in Each Set
Rest for 30-45 Seconds in Between Each Set

7. Toe Touches

  1. Lay on your back on a flat surface.
  2. Raise your toes to the ceiling, creating between a 45-degree and 90-degree angle with your legs from the floor.
  3. With your hands extended, reach up and attempt to touch your fingers to your toes, squeezing your abs as you bend. It’s okay if you can’t actually touch your toes, but reach as close to touching your toes as you can.
  4. Return your upper back/shoulders to the floor.

3 Sets – 30 Seconds Each – As Many As You Can in Each Set
Rest for 30-45 Seconds in Between Each Set

toe touches

8. Alternating Left/Right Push-ups

  1. Like a normal push-up, on a flat surface, start in the up position with your arms extended at or slightly wider than shoulder-width apart, and your hands on the floor, palms down.
  2. Lower your torso towards the floor, but move to the left side, focusing all your weight on the left part of your chest, until your elbow comes to a 90-degree angle.
  3. Push away from the floor, returning to the start position.
  4. Now alternate to the right, lower your torso towards the floor, but move to the right side, focusing all your weight on the right part of your chest, until your elbow comes to a 90-degree angle.
  5. Push away from the floor, returning to the start position.

3 Sets – 30 Seconds Each – As Many As You Can in Each Set
Rest for 30-45 Seconds in Between Each Set

alternating left right push ups

9. Crunches

  1. Lay on your back on a flat surface.
  2. Raise your shoulder blades/upper back off the floor, squeezing your abs.
  3. Return your shoulder blades/upper back to the floor.

3 Sets – 30 Seconds Each – As Many As You Can in Each Set
Rest for 30-45 Seconds in Between Each Set

ab crunches

10. Push-up Down Position Hold

  1. Like a normal push-up, on a flat surface, start in the up position with your arms extended at or slightly wider than shoulder-width apart and your hands on the floor, palms down.
  2. Lower your torso towards the floor, until your elbows come to a 90-degree angle.
  3. Hold this down position for 10 seconds
  4. Push away from the floor, returning to the start position and hold for 3 seconds.

3 Sets – 40 Seconds Each
Rest for 60 Seconds in Between Each Set

normal push ups

Keep It Up!

Hopefully our gyms will open back up soon! Until then, just remember to stay healthy and stay home! I hope this quick home chest workout will help you maintian your fitness level, or help get you started if you’re just beginning!

Doing workouts while we’re on quarantine is not only a great way to stay healthy, but it’s also a great stress reliever and can really break up the monotony of being stuck at home for an extended period of time.

Like Elle Wood’s says in Legally Blonde 2, “Exercising releases endorphins… endorphins make you happy… happy people just don’t kill their husbands.” – Be happy!

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