The Home Chest Workout That's Even Better Than Your Gym's Bench Press
You don't need a gym – or even a barbell – to work your pecs, as this seven-move workout proves
Despite what you might have been told by that guy in your gym whose vest barely masks his nipples, weights are not the only way to build a strong chest. You can work your pecs – and your arms – without lifting a single barbell or dumbbell. Which is welcome news now that the coronavirus pandemic has shut all the gyms.
Grind through these seven chest moves to add layers of new upper-body muscle from the (dis)comfort of your living room. The first phase builds endurance, the second boosts strength and the final phase adds explosiveness and speed, which you'll appreciate when you're back playing sport once the quarantine lifts. The entire programme is based on variations of the standard press-up. It's that simple.
Wide Press-up
Beginner session
Complete the first three moves, in order, with 60-120 seconds rest between each round. Once you're able to complete all the reps of each move without losing form, add in the intermediate session.
Sets: 3
Reps: 10-15
Rest: 60-120 seconds
Perform a standard press-up, but with your hands placed wider than shoulder-width apart.
Alternating Shuffle Press-up
Sets: 3
Reps: 10-15
Rest: 60-120 seconds
Start in the classic press-up position. Move your right hand to the left until your two hands are next to each other. Slide your left hand further left until your hands are shoulder-width apart again. Perform a press-up and repeat, moving to the right. That's two press-ups, but only one rep.
Diamond Press-up
Sets: 3
Reps: 10-15
Rest: 60-120 seconds
Perform a press-up with your hands close enough for the tips of your thumbs and index fingers to touch. That's the diamond shape.
One-arm Press-up
Intermediate session
Feeling stronger? Then bolt the next two moves onto the beginner session, again with 60-120 seconds rest between each round. Once you're seeing those off, add the advanced session.
Sets: 3
Reps: 10-15
Rest: 60-120 seconds
Perform a press-up with your right hand on the floor and your left hand on a 20cm high box. Switch arms and repeat. That's one rep.
Cross-over Box Press-up
Sets: 3
Reps: 10-15
Rest: 60-120 seconds
Do a one-arm press-up with your left hand on the box. From the starting position, lift your right hand to beside your left. Move your left hand down to the floor, with hands shoulder-width apart. Do a press-up. That's one rep.
Hands-on-box Diamond Press-up
Advanced session
This final move will build speed and power, but don't attempt it until you're able to work through all the preceding moves without collapsing in a heap. It's a bit of a killer.
Sets: 3
Reps: 10-15
Rest: 60-120 seconds
There's a clue in the title: perform a diamond press-up, but with both hands on the box.
Dynamic Box Press-up
Sets: 3
Reps: 10-15
Rest: 60-120 seconds
Place your hands on a box in the diamond press-up position. Lower your body and press explosively off the box, so your hands land on the floor with the box between them. Immediately lower your body and press explosively up so your hands land back on the box in the starting position. That's one rep.
Watch Next
Sebastian Stan's Winter Soldier Workout
The 23 Best Dumbbells For Your Home Gym
The Resistance Band Exercises that Build Muscle
10 Best Exercise Bikes
