
Over the past 18 months home workouts have skyrocketed in popularity. Home workouts present a unique challenge for the general population because of the lack of access to gym equipment. An individual's needs to utilize a workout plan that will help them achieve their fitness goals without needing to purchase expensive equipment.
We had our fitness professionals put together a list of the best chest exercises for home workouts. Our list focuses on exercises that can provide benefit at any stage of your fitness journey. These exercises are so great because they can be easily modified to increase or decrease the level of intensity to match each individual.
These chest exercises should be included into everyone's workout plan to make sure you incorporate exercises that will target each the entire chest muscle (both upper and lower) to provide a balanced progression.
A balanced progression can help to prevent injury, muscle imbalances, discomfort but can also enhance aesthetics in the chest area and building strength. This is mostly executed by performing a variety of push movements, pushing resistance whether it be your body or added weight, against gravity in a variety of different angles..
3 Angle Adjustments In The Best Chest Home Workout Plan
Neutral Angle
In the flat or neutral angle you will be performing your push move typically against a flat surface, either a flat bench or a flat ground. While performing this push move it's still important that you have your shoulders retracted and your elbows tucked and aligned with your wrists. This movement will target your upper and lower chest muscle as well as your shoulders and triceps.
Examples: Flat Bench Press, Chest Press, Pec Fly
Incline/Decline Angle
In the incline angle for your push movements you will be performing a push movement in an incline position, pressing against resistance in at about 45 degrees. While performing this movement you must also remember to retract your shoulders, keep you elbows tucked and aligned with your wrists. This movement will target more of the upper chest and front of your shoulders.
In the decline angle for your push movements you will be performing a push movement in an decline position, pressing against resistance in an downward slope set at about 15 to 30 degrees. This movement also requires you to retract your shoulders and tuck in your elbows as you push to target your lower chest during the contraction within the movement.
Examples: Incline Bench Press, Decline Bench Press
Wide Grip/Close Grip Angle
In the wide grip angle for your push movements is where it gets tricky. You would be performing the push movement with your wrist positioned outside of your shoulder width which typically makes the elbows flare out. Doing this move is typically advanced because without having great shoulder mobility and stability you are at high risk of injury when performing at full range of motion. However it also puts you in position to maximally recruit the chest muscles which can provide excellent results when executed correctly.
The close grip angle for your push movements is the least optimal angle when focusing on developing the chest. It is mainly a tricep focused angle but however with proper neuromuscular connection you can get great benefits for the chest focusing on contracting the chest muscles throughout the push movement.
Examples: Wide Grip Bench Press, Champagne Press, Close Grip Bench Press
Training Recommendations
It's essential to ensure that your chest workouts include the components we listed above to maximize your results and ensure a safe and consistent workout. To learn more about what a complete training plan might look like, click the link below to see our professionally designed training plans.
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