Home Chest Workout – No Equipment -10 Minutes (.pdf)

Training your chest at home is pretty easy to do. Beginners can do press ups from their knees, 2 or 3 sets of maximum repetitions, intermediate level would involve 3 sets of normal press ups. To make thing even harder you can do press ups with your feet elevated on a sofa or couch.

To do an advanced home chest workout with no equipment, Hindu Press Ups are fantastic, as well as plyometric chest exercises such as ‘clap press ups’. For triceps, downward dog presses are fantastic.

I made a quick video about training at home without any equipment. Sometimes you just have to find 5 minutes to maintain some level of strength & fitness!

A quick disclaimer – some of these chest exercises do place a lot of strain on the elbows and shoulders, and back hyperextension can aggrevate or even cause disc problems, so exercise at your own risk. Having said that however, this workout is pretty good for strength & flexibility. I would highly recommend raising your body temperature with a good warm up before starting.

Chest Workout Warm Up

Ideally get a bit of a sweat on. I’d normally go for a walk carrying my son/baby but didn’t get chance today, so I did some bodyweight squats and shoulder exercises to warm up.

  • Press Ups from Knees x 1 set
  • Press Ups – Normal Form – keep elbows tucked in x 2 sets of 10-20 reps

Working Exercises/Sets

  • Hindu Press Ups x 2 sets of 8-12 reps
hindu press up
  • Downward Facing Dog Tricep Press x 2 sets of max reps
tricep exercise with no equipment
  • Plyometric Clap Press Ups x 2 sets of 6 reps
  • Bridge Pose x 1 set of max hold

Here it is, in a nice table

Chest Workout 
Exercise Sets Reps 
Press Ups from Knees 10 
Press Ups 15 
Hindu Press Ups 8-12 
Down Dog Presses 8-12 
Clap Plyo Press Ups 
Bridge Pose Hold max time 

Download as a pdf here:

About Drew

MMA, Fitness & Marketing enthusiast from North Wales, UK. A Stoic Hippy with no hair. Not to boast but - 1st Class Degree in Sports Science from Loughborough, MSc in Nutrition from the University of Liverpool. 20 years experience of weight & fitness training.
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