Best Home Chest Workout for Muscle Growth

What if you are not able to get to the gym but still want to get a good training session for your upper body? Check out the best home chest workout for muscle growth designed by Jeremy Ethier.

Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.

The best home chest workout for muscle growth combines 5 exercises. You can do them all together in one day, but Ethier recommends dividing it into two days throughout the week by using an upper/lower body split training plan.

Best Home Chest Workout for Muscle Growth

It is important to note that Ethier does not exemplify a rep range you should do as it varies greatly from person to person. His tip is to take each set around 1-2 reps to failure. “This is crucial in order to maximise growth since we don’t have access to heavy weights.”

If, in any exercise, you are able to perform 30 or more reps, it means the exercise in question is now too easy and you need to progress to a harder variation to continue growing your chest.

Day 1

Exercise	Sets
Close-grip push-up	3-4
Sliding chest flyes or bed sheet flyes	2-3

The close-grip push-up targets the entire chest. You can perform it with a narrow grip or a diamond set-up, depending on what is comfortable for you.

The sliding chest flies or bed sheet flyes mimic the flyes on a cable machine and you can use it as a burner or finisher exercise for your chest. Just find a smooth surface, find cloths or towels that can slide easily, get on your knees and lower your upper body by spreading your arms.

Day 2

Exercise	Sets
Decline close grip push-up or wide reverse grip push-up	3-4
Dip push-up	3-4
Inner chest push-up	2-3

The first exercise on day two focuses on the upper chest. It is the same exercise as the first one on day 1, but simply performed on an elevated surface such as a chair. The alternative (wide reverse grip push-up) is on a table or chair.

The dip push-up targets the lower chest by incorporating shoulder extension. The dip is the best way to activate the lower chest and to do that safely at home, the dip push-up can be done on the floor and by elevating your hands by using a stack of books.

Lastly in the best home chest workout for muscle growth, you want to target your inner chest which can be very difficult without the proper fitness equipment. However, you can perform a normal push-up with one hand on top of stacked books and rotate your body as you reach the top of the movement.

And that is the best home chest workout for muscle growth designed by Jeremy Ethier. To understand how to perform each exercise and to know why they were chosen, check out the video with full explanations below.