You can get a unconfined chest and triceps workout at home without weights — take it from Robert Herbst, a 19-time World Champion powerlifter and member of the AAU Strength Sports Hall of Fame. His go-to move for strengthening the chest and triceps at home? Standard push-ups.
The weightier home exercise for chest and triceps is push-ups, as they moreover work the core,” Herbst says. “Also, you can do many variations to emphasize variegated muscle groups. You will never get bored.”
And plane if you don’t have dreams of setting a world-record seat press, having a chest and triceps workout you can do at home is still crucial to your unstipulated fitness.
Work Your Chest and Triceps at Home: The Benefits of Bodyweight Exercises
Before we dive into the specific exercises, it's essential to understand why bodyweight exercises are advantageous for targeting your chest and triceps. Firstly, they are convenient. You can perform these exercises anytime and anywhere, unlocking a higher level of flexibility in your fitness routine.
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Secondly, bodyweight exercises promote functional strength, making them ideal for daily activities and overall physical well-being. Lastly, these exercises can be challenging and effective, allowing you to achieve your fitness goals without the need for heavy weights or specialized equipment.
Best Exercises to Target Your Chest and Triceps at Home
Push-Ups: A Classic Exercise for Building Strength
One of the most effective exercises for targeting both your chest and triceps is the push-up. This tried and true exercise engages multiple muscle groups, promoting overall upper body strength. To perform a push-up correctly, follow these steps:
1: Start by positioning yourself on the floor with your hands slightly wider than shoulder-width apart and your toes touching the ground.
2: Maintain a straight line from your head to your heels, engaging your core muscles.
3: Lower your body towards the ground, bending your arms at a 90-degree angle.
4: Push yourself back up to the starting position, fully extending your arms.
5: Repeat this process for a set number of repetitions or until muscle fatigue sets in.
Chest and triceps are super important to develop considering they are your pushing muscles,” says Medwin Mina, CPT. “It’s such a functional movement that we use every day from pushing unshut doors or pushing ourselves up from the ground.”
If cranking out uncounted push-ups sounds a little daunting, we put together a increasingly varied chest and triceps workout you can do at home without weights — one that includes push-up variations and other tried-and-true upper soul strengtheners.
For this at-home chest and triceps workout, you’ll only need floor space and a resistance band.
1. Banded Push-Up
Benefits: Makes push-ups increasingly challenging. Want to make the traditional push-up plane harder? By subtracting a resistance band, you’ll finger this movement in your chest and triceps without just a couple of reps.
Holding the ends of a resistance wreath in each hand, stretch it wideness your upper when and seem a high plank position with your hands on the ground directly unelevated your shoulders and your feet together or hip-width apart.
Keeping your cadre engaged, your elbows at a 45-degree wile yonder from your sides, and your throne in line with your spine, lower your chest to within a few inches of the floor. Reverse the movement to return to the starting position and repeat.
2. Triceps Push-Up
Benefits: Get an plane largest triceps workout. The closer hand position and tucked elbows for this push-up increase the load on your triceps.
Assume a high plank position with your feet together, your soul straight from throne to heels, your stovepipe straight, and your hands in line with (but slightly narrower than) your shoulders.
Keeping your core engaged, your elbows tucked in, and your throne in line with your spine, lower your chest to within a few inches of the floor.
3. Triceps Chair Dip
Benefits: Can be washed-up just well-nigh anywhere. The eyeful of this chest, shoulder, and triceps strengthener is that it can be washed-up scrutinizingly anywhere you can sit. Just grab a sturdy chair, bench, or box and get to dipping.
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Sit on the whet of a chair or sturdy seat and place your palms (fingers forward) on the seat next to your hips. Supporting your soul weight with your arms, shift your stump forward and off the chair. Your stovepipe should be straight, your shoulders lanugo and back, and abs engaged. You can alimony your knees wilting and the soles of your feet on the ground. Or, for a greater challenge, straighten your legs and rest just your heels on the ground.
Keeping your forearms vertical and your elbows at your sides (not flared), slowly lower yourself with control. Stop when your upper stovepipe are scrutinizingly parallel to the floor.
4. Wrap-Around Chest Press
Benefits: A challenging exercise without the gym. This banded chest printing doesn’t require a barbell. Using just a band, this single-arm printing targets the chest and triceps muscles.
Stand tall with your feet hip-width apart.
Fold a resistance wreath in half and, holding the ends in each hand, wrap the folded wreath virtually your upper when so that it’s just under your armpits.
Holding the folded end tropical to your chest to create resistance, proffer the opposite arm forward. Alimony your arm at shoulder-height and your palm facing inward.
5. Bear Crawl
Benefits: Helps with everyday movement. A staple of primal fitness, the withstand trickle builds endurance in the chest and triceps muscles while training the cross-crawl, an essential movement pattern.
Get on all fours with your hands directly under your shoulders, and your knees wilting 90 degrees unelevated your hips and hovering a few inches whilom the ground. This is the starting position.
Keeping your when unappetizing and cadre engaged, move forward using a “cross-crawl” pattern, simultaneously moving opposite hands and feet together (i.e., left hand and right foot, right hand, and left foot). Continue moving forward with opposite hands and feet in unison for the specified number of steps, then reverse the movement to work your way back.
6. Mountain Climbers
Benefits: Helps you finger the burn. Because mountain climbers are washed-up from a high plank position, they rencontre the endurance of your chest and triceps while you work up a sweat.
Assume a push-up position: feet together, cadre braced, soul straight from throne to heels, hands in line with and slightly wider than your shoulders. Lift your right foot off the floor and yank your right knee toward your chest, making sure to alimony your when flat, your stump down, and the rest of your soul stationary.
Return your right foot to the starting position, and immediately repeat with the opposite leg. That’s one rep. Continue successive legs, performing equal reps on both sides.
7. Burpees
Benefits: Strength training meets cardio. Burpees are a total workout in and of themselves. They work tons of muscle, including the chest and triceps, and will get your heart pumping in record time.
Stand tall with your feet hip-width untied and your stovepipe at your sides. Bend your knees, swivel at your hips, and squat down, placing both palms on the floor. Jump your feet when to a push-up position: hands and balls of your feet on the floor, soul straight from throne to heels, cadre engaged, and when straight.
Do a push-up: Lower your torso until your chest is a few inches from the floor and quickly push when up. Jump your feet when to your hands and explode upward, jumping into the air. Land softly and immediately uncork your next rep.