Home Chest Workout: Pump up Your Pecs with Our Eight-week Training Plan

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If you think that weights are the only way to develop a strong, muscular chest? Think again. You can build your chest – and your arms at the same time – without lifting a single barbell or dumbbell. You don't need the gym for an effective chest workout, which is welcome news with the corona virus pandemic ongoing.
Grind through these three simple phases of chest workouts to add layers of new upper-body muscle in just eight weeks. The first phase builds endurance, the second boosts strength and the final phase adds explosiveness and speed so you can pack on more size. The entire programme is based on variations of the standard press-up. It's that simple.This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.

Wide Press-up
Perform the first three chest exercises 2 or 3 days a week in the order shown, with at least 1 day's rest between workouts. Complete three sets of each, resting for 1 to 2 minutes between sets.
Aim for sets of 10 to 15 reps. If that's beyond your chest efforts, just do the best you can.
A. Wide press-up
Perform a standard press-up, but with your hands placed wider than shoulder-width apart.
2Alternating Shuffle Press-up

Weeks 1 & 2
B. Alternating shuffle press-up
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.

3Diamond Press-up
Diamond press-ups
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.
4One-arm Press-up

Weeks 3, 4, 5 and 6
Perform these variations 2 days a week. Complete 4 sets of each variation, and rest for 1 to 2 minutes between sets. Again, aim for 10 to 15 reps per set, or as many as you can. You'll need a 10 to 20cm high box, or failing that use the stairs.
A. One-arm press-up
Perform a press-up with your right hand on the floor and your left hand on the box. Switch arms and repeat. That's one rep.
6Cross-over Box Press-up

Weeks 3, 4, 5 and 6
B. Cross-over box press-up
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!
7Hands-on-box Diamond Press-up

 Hands-on-box diamond press-up
There's a clue in the title: perform a diamond press-up, but with both hands on the box. Job done!
8Dynamic Box Press-up

Weeks Dynamic box press-up
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. Watch that chin. Immediately lower your body and press explosively up so your hands land back on the box in the starting position. That's one rep. You've earned the right to a Balboa-esque grunt on this one. Bring it on, champ.








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