Best Home Exercises For Chest And Arms

When it comes to working out at home, it can be hard to know where to start. If you're looking to build strength in your chest and arms, you're in luck! In this article, we'll cover the best home exercises for chest and arms. From push-ups to bicep curls, we've got you covered.

Table of Contents

• Push-Ups
• Dumbbell Press
• Dumbbell Curls
• Tricep Dips
• Plank
• Diamond Push-Ups
• Hammer Curls
• Shoulder Taps
• Overhead Extension
• FAQs

Push-Ups

Push-ups are a classic exercise that work your chest, triceps, and shoulders. To do a push-up, start in a plank position with your hands shoulder-width apart. Lower your body down to the ground, keeping your elbows close to your body. Push back up to the starting position. Aim for 3 sets of 10-15 reps.

Tips:

• Keep your core engaged throughout the exercise
• Don't let your hips sag
• If you can't do a full push-up, start with modified push-ups on your knees

Dumbbell Press

The dumbbell press is a great exercise to work your chest muscles. To do a dumbbell press, lie on your back with a dumbbell in each hand. Start with your arms extended above your chest. Slowly lower the dumbbells down to your chest, keeping your elbows at a 90-degree angle. Push the dumbbells back up to the starting position. Aim for 3 sets of 10-15 reps.

Tips:

• Keep your core engaged throughout the exercise
• Don't let your elbows flare out
• Choose a weight that challenges you but allows you to maintain proper form

Dumbbell Curls

Dumbbell curls work your biceps and are a great addition to any at-home workout. To do dumbbell curls, stand with a dumbbell in each hand, palms facing forward. Slowly curl the dumbbells up towards your shoulders, keeping your elbows close to your body. Lower the dumbbells back down to the starting position. Aim for 3 sets of 10-15 reps.

Tips:

• Don't swing the dumbbells
• Choose a weight that challenges you but allows you to maintain proper form
• Keep your core engaged throughout the exercise

Tricep Dips

Tricep dips are a great exercise to work your triceps. To do tricep dips, sit on the edge of a sturdy chair or bench with your hands on the edge, fingers pointing forward. Straighten your legs out in front of you and slowly lower your body down towards the ground. Push yourself back up to the starting position. Aim for 3 sets of 10-15 reps.

Tips:

• Don't let your elbows flare out
• Choose a chair or bench that is sturdy
• If you're new to the exercise, start with bent knees

Plank

The plank is a great exercise to work your core, chest, and arms. To do a plank, start in a push-up position with your arms straight. Lower your body down onto your forearms, keeping your elbows directly beneath your shoulders. Hold the plank for 30-60 seconds. Aim for 3 sets.

Tips:

• Keep your core engaged throughout the exercise
• Don't let your hips sag
• If you're new to the exercise, start with a modified plank on your knees

Diamond Push-Ups

Diamond push-ups are a variation of the classic push-up that work your chest and triceps. To do a diamond push-up, start in a push-up position with your hands close together, forming a diamond shape with your index fingers and thumbs. Lower your body down towards the ground, keeping your elbows close to your body. Push back up to the starting position. Aim for 3 sets of 10-15 reps.

Tips:

• Keep your core engaged throughout the exercise
• If you can't do a full diamond push-up, start with modified push-ups on your knees
• Don't let your hips sag

Hammer Curls

Hammer curls work your biceps and forearms. To do hammer curls, stand with a dumbbell in each hand, palms facing your body. Slowly curl the dumbbells up towards your shoulders, keeping your elbows close to your body. Lower the dumbbells back down to the starting position. Aim for 3 sets of 10-15 reps.

Tips:

• Don't swing the dumbbells
• Choose a weight that challenges you but allows you to maintain proper form
• Keep your core engaged throughout the exercise

Shoulder Taps

Shoulder taps work your shoulders, chest, and core. To do shoulder taps, start in a push-up position with your hands shoulder-width apart. Lift one hand off the ground and tap your opposite shoulder. Lower your hand back down to the ground and repeat on the opposite side. Aim for 3 sets of 10-15 reps on each side.

Tips:

• Keep your core engaged throughout the exercise
• Don't let your hips sag
• If you're new to the exercise, start with a modified plank on your knees

Overhead Extension

Overhead extensions work your triceps. To do overhead extensions, stand with a dumbbell in both hands. Extend your arms above your head with your palms facing up. Slowly lower the dumbbell behind your head, keeping your elbows close to your head. Raise the dumbbell back up to the starting position. Aim for 3 sets of 10-15 reps.

Tips:

• Choose a weight that challenges you but allows you to maintain proper form
• Keep your core engaged throughout the exercise
• Don't let your elbows flare out

FAQs

What is the best way to build arm and chest muscles at home?

The best way to build arm and chest muscles at home is by doing a variety of exercises that target those muscle groups. Aim for 3-4 sets of 10-15 reps for each exercise. Be sure to challenge yourself with weights that are heavy enough to make the exercises difficult, but not so heavy that you sacrifice proper form.

How often should I do these exercises?

You can do these exercises 2-3 times per week, with at least one day of rest in between. Be sure to listen to your body and take rest days as needed.

Can I do these exercises without weights?

Yes! Many of these exercises can be done without weights, such as push-ups, diamond push-ups, and tricep dips. However, using weights can help you build muscle faster.

What if I can't do a full push-up or diamond push-up?

Start with modified push-ups on your knees or against a wall. As you build strength, you can work your way up to full push-ups and diamond push-ups.

Pros and Cons of Home Workouts

Pros: