At Home Chest and Shoulders Workout With or Without Weights

Working on your chest and shoulders is essential to building upper body strength and an aesthetic physique. But did you know that you don’t need to go to the gym to build powerful pecs and broad, muscular shoulders? This article will help you create a chest and shoulders workout that you can do at home without any equipment.

We’ve put together a workout based on fitness experts’ advice at 8fit, Men’s Health, and Greatist to help you realize what you want from your workouts, the most effective exercises, and how to bring it all together in a superset workout.

At Home Chest And Shoulders Workout

A chest workout should target the pectoralis major and the pectoralis minor (pecs). While shoulder workouts should target the three shoulder deltoids (anterior, lateral, and posterior deltoids).

Our chest and shoulder workout will help you build mass in all the right places and take you a few steps further toward your dream body.

See the products below if you are in a hurry to see the top-recommended products to help with your chest and shoulder workouts.

 

Key Takeaways:

  • Some of the best, most simple chest exercises that you can do at home without weights include simple push-ups, incline push-ups, decline push-ups, plyometric push-ups, and time under tension push-ups.
  • You can do simple and effective shoulder exercises at home without weights, including crab walks, pike push-ups, plank-ups, bridge push-ups, and side-planks with lateral raises.
  • If you have access to dumbbells, chest presses, and chest flys can help you to build muscle in your pecs, arms, and shoulders.

So, we’ve put together some simple exercises that will target the necessary muscle groups to help you build a proportionate physique in the comfort of your home. 

 

5 Simple Chest Exercises for Home Workouts πŸ™†β€β™‚οΈ

5 Simple Chest Exercises for Home Workouts

Most people tend to underrate how effective the simplest of exercises can be.

Sometimes they put a lot of emphasis on exercising with equipment like dumbbells, barbells, machines, and pulley weights.

The truth is that you can still build up muscle by simply using your body weight – without the bells and whistles. 

 

1. Simple Push-Ups

Simple Push Ups

3x sets

Ten reps

Speak to any fitness expert, and they’ll tell you that good, old-fashioned push-ups can build a strong chest and the surrounding muscles.

Of course, they have their limits, but there’s no doubting that they can help build muscle mass, strength, and endurance – especially for beginners.

This classic exercise involves standing on your toes on the ground with straight legs and holding your upper body above the ground with straight arms.

Using a wide grip with your back straight, lower yourself to the ground with your palms facing downwards, bring your chin as close to the ground as possible, and push yourself back up again.

It’s a basic move that engages your pecs, biceps, triceps, and anterior deltoid.

In other words, it’s a two-in-one exercise for both your chest and your shoulders and will be central to your workout.

 

2. Incline Push-Up

Incline Push-up

4x sets

15 reps

When simple push-ups are too much of a challenge, you can slowly build your strength up with incline push-ups that place less weight on your chest and shoulders.

While adopting the same stance as a simple push-up, you can hold yourself up with your hands, standing on your toes, against a table, bench, or even a wall, performing the same movement.

As you improve on your strength, you can lower the incline progressively until you’re strong enough to do a simple push-up on the floor. 

Here are our top three recommended benches to help with push-ups and various exercises.

Preview
Overall Best
Fitness Reality 1000 Super Max Weight Bench with Upgraded Wider Backrest/Seat (2019 Version), 800 lb (2804)
Best For Beginners
Marcy Adjustable 6 Position Utility Bench with Leg Developer and High Density Foam Padding SB-350
Best Budget
obenater Exercise Bench Sit Up Bench Crunch Board Ab Bench for Toning and Strength Training with Reverse - Abdominal Exercise Equipment with 6 Adjustable Height Settings Full Body Workout
Product Name
SuperMax Adjustable Weight Bench
Marcy Adjustable Utility Bench
Obenater Workout Bench
Material
Alloy Steel
Vinyl, Foam, Alloy Steel
Alloy Steel
Max Capacity
800 Pounds
600 Pounds
300 Pounds
Item Weight
35 Pounds
51 Pounds
24.25 pounds
Item Dimensions
59 x 23.5 x 48.5 inches
64.5 x 23 x 42 inches
47 x 12 x 26 inches
Adjustable
Foldable
Overall Best
Preview
Fitness Reality 1000 Super Max Weight Bench with Upgraded Wider Backrest/Seat (2019 Version), 800 lb (2804)
Product Name
SuperMax Adjustable Weight Bench
Material
Alloy Steel
Max Capacity
800 Pounds
Item Weight
35 Pounds
Item Dimensions
59 x 23.5 x 48.5 inches
Adjustable
Foldable
Interested?
Best For Beginners
Preview
Marcy Adjustable 6 Position Utility Bench with Leg Developer and High Density Foam Padding SB-350
Product Name
Marcy Adjustable Utility Bench
Material
Vinyl, Foam, Alloy Steel
Max Capacity
600 Pounds
Item Weight
51 Pounds
Item Dimensions
64.5 x 23 x 42 inches
Adjustable
Foldable
Interested?
Best Budget
Preview
obenater Exercise Bench Sit Up Bench Crunch Board Ab Bench for Toning and Strength Training with Reverse - Abdominal Exercise Equipment with 6 Adjustable Height Settings Full Body Workout
Product Name
Obenater Workout Bench
Material
Alloy Steel
Max Capacity
300 Pounds
Item Weight
24.25 pounds
Item Dimensions
47 x 12 x 26 inches
Adjustable
Foldable
Interested?

 

 

3. Decline Push-Ups

 Decline Push-Ups

2x sets

Eight reps

A decline push-up is the opposite of an incline push-up, and, rather than alleviating some of the additional weight, it lets you put your muscles under more tension.

Instead of standing with your feet on the ground in a regular push-up starting position, place your feet on a box, stairs, or a bench to pack more weight onto your arms and chest, taking your strength to the next level.

 

4. Plyometric Push-Ups

Plyometric Push-Ups

4x sets

Five reps

Plyometric push-ups add an explosive element to your push-ups.

They involve a more dynamic spin to your push-ups.

Examples include clap-push-ups that add more weight to the push-up motion.

These push-ups are meant to be done faster to put your muscles under strain. 

In a simple push-up movement, push down harder to lift yourself off the ground and clap your hands together, landing back on your hands and lowering yourself back to the ground.

 

5. Time Under Tension Push-Ups

Time Under Tension Push-Ups

3x sets

Ten reps

On the other end of the scale of plyometric push-ups, you can build muscles more effectively by slowing down your regular push-up.

This movement helps due to a concept known as “time under tension.”

By slowing the motion down and ensuring that your form is flawless, you put your muscles under tension for longer, making them stronger.

This process also targets all of the right muscles as you do it. 

 

5 Simple Shoulder Exercises for Home Workouts πŸ‹οΈβ€β™€οΈ

 

1. Crab Walks

Crab Walks

3x sets

15-20 steps

This great all-around exercise targets all three of your shoulder deltoids while engaging your arm muscles, core, glutes, and lower back.

Sit on the floor, bend your knees and feet shoulder-width apart. Lift your arms behind you and palms on the floor.

Raise hips off the floor using glutes and arm muscles.

In a crab-like manner, walk forward in sequential order, first with your left foot, followed by your right and left hand. 

 

2. Pike Push-Ups

Pike Push-ups

3x sets

Ten reps

In a variation of the decline push-up and the core-building yoga move, the downward dog, hold yourself up with your hips raised, straight arms, and straight legs.

With the top of your head facing the ground, lower yourself until your elbows bend at a 90ΒΊ angle before straightening your arms again, lifting yourself off the ground like a regular push-up.

This exercise targets your chest, shoulders, and core, emphasizing the posterior deltoid.

 

3. Plank-Ups

Plank-Ups

3x sets

10x reps per side

Plank push-ups can engage your shoulder muscles and your triceps and abs by combining planking with push-ups, getting the best of both worlds.

By holding a plank position, standing on your toes with elbows and forearms on the ground or mat, bent at a 90ΒΊ angle, form a straight line from your heels to your shoulders.

Then, with one forearm on the ground, push yourself up with your palms of the opposite hand. Then push-up with your other palm, assuming a high-plank position. 

A good quality mat will help you do this exercise safely without injuries. See our top three recommended exercise mats below.

Preview
Overall Best
Manduka PRO Yoga Mat – Premium 6mm Thick Mat, High Performance Grip, Support and Stability in Yoga, Pilates, Gym, Fitness, Extra Long, 85 Inches, Black Color
Best Alternative
IUGA Pro Non Slip Yoga Mat, Unbeatable Non Slip Performance, Eco Friendly and SGS Certified Material for Hot Yoga, Odorless Lightweight and Extra Large Size, Free Carry Strap
Best Budget
UMINEUX Yoga Mat Extra Thick 1/3'' Non Slip Yoga Mats for Women with Alignment Marks Eco Friendly TPE Fitness Exercise Mat with Carrying Strap & Storage Bag
Product Name
Manduka PRO Yoga Mat
IUGA Pro Non Slip Yoga Mat
UMINEUX Yoga Mat Extra Thick
Thickness
6MM
5MM
8MM
Material
Polyvinyl Chloride
Polyurethane, Rubber
TPE
Weight
β€Ž0.78 Kilograms
2.5 lbs
2.4 Pounds
Dimensions
85 x 26 x 0.24 inches
85 x 26 x 0.24 inches
72 x 24 x 0.31 inches
Eco Friendly
Overall Best
Preview
Manduka PRO Yoga Mat – Premium 6mm Thick Mat, High Performance Grip, Support and Stability in Yoga, Pilates, Gym, Fitness, Extra Long, 85 Inches, Black Color
Product Name
Manduka PRO Yoga Mat
Thickness
6MM
Material
Polyvinyl Chloride
Weight
β€Ž0.78 Kilograms
Dimensions
85 x 26 x 0.24 inches
Eco Friendly
Interested?
Best Alternative
Preview
IUGA Pro Non Slip Yoga Mat, Unbeatable Non Slip Performance, Eco Friendly and SGS Certified Material for Hot Yoga, Odorless Lightweight and Extra Large Size, Free Carry Strap
Product Name
IUGA Pro Non Slip Yoga Mat
Thickness
5MM
Material
Polyurethane, Rubber
Weight
2.5 lbs
Dimensions
85 x 26 x 0.24 inches
Eco Friendly
Interested?
Best Budget
Preview
UMINEUX Yoga Mat Extra Thick 1/3'' Non Slip Yoga Mats for Women with Alignment Marks Eco Friendly TPE Fitness Exercise Mat with Carrying Strap & Storage Bag
Product Name
UMINEUX Yoga Mat Extra Thick
Thickness
8MM
Material
TPE
Weight
2.4 Pounds
Dimensions
72 x 24 x 0.31 inches
Eco Friendly
Interested?

 

 

4. Bridge Push-Ups

3x sets

Five reps

Lying on your back, with bent knees and your feet close to your lower back, press your palms to the floor with wrists facing behind you.

Push your hips up and arch your back, extending yourself until your arms are as straight as possible and your hips as high in the air as possible. 

Slowly lower yourself with your arms, engaging the lateral and posterior deltoids, and push yourself back up. 

 

5. Side-Plank With Lateral Raises

Side Plank with Lateral Raises

3x sets

Ten reps

The best way to engage your lateral or medial deltoids in your shoulders is by performing a side-plank with lateral raises.

The motion involves lying on your side, with one of your forearms on the ground, elbows bent at a 90ΒΊ angle – a side plank position.

With your standing arm’s shoulders forming a straight line to your feet with your body, lift your hips and raise the other arm until your straight arm lines up with your shoulders.

 

Creating a Chest and Shoulder Workout at Home 🧐

Creating a Chest and Shoulder Workout at Home

The chest consists of two primary muscles, namely the pectoralis major and pectoralis minor, more commonly referred to as ‘pecs.’

The pectoralis major and pectoralis minor muscles extend across the upper chest and the smaller, thinner triangular muscle that falls below it, respectively.

The pectoralis major also attaches to the shoulder and breastplate.

Also, the shoulder muscles consist of three deltoids (lateral, anterior, and posterior).

The anterior deltoid is the shoulder muscle at the front of your shoulders.

The lateral deltoid (sometimes referred to as medial deltoid) is the muscle on the side of your shoulders, and the posterior deltoid is the muscle that falls at the back of your shoulders.

Emphasizing one muscle over another can lead to an upper-body shape that may not yield ideal results.

So, when curating a chest and shoulder workout, you need to understand and focus on each muscle, not just the muscle group as a single entity.  

 

Conclusion πŸ€—

Compete against yourself

It’s truly remarkable how far the simplest of workouts can take you on your journey to building a strong chest and set of shoulders.

As you advance and become stronger, you may even want to add some light dumbbells to your various routines, placing more weight on your arms and the muscles you are engaging. 

And, before you know it, you’ll have the perfectly shaped body that you envy in top fitness models.

Last update on 2022-05-21 / Affiliate links / Images from Amazon Product Advertising API

nv-author-image

James Wright

James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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