Home Training Workouts Build a Bigger Chest at Home in 30 Days

Build a Bigger Chest at Home in 30 Days

Sets and reps included.


Learn how to build a bigger chest at home in 30 days.

Increasing the strength in your chest muscles will result in improving the strength of your back muscles as well. The chest includes some of the largest muscle groups in the upper body. That means that working your chest will burn a lot of calories, so you can lose weight and gain or maintain muscle mass at the same time.


Ivan Rusakov is a bodybuilder that focuses on working out at home. That means he usually performs workouts with minimum or no equipment at all. His YouTube channel has around 2.5 million subscribers.

So, how to build a bigger chest at home in 30 days? Rusakov shared 7 exercises that should answer that.

How to Build a Bigger Chest at Home in 30 Days

The Workout

Pay attention to his video carefully. He often shows the correct way to do the exercise and the wrong way.

Although he does not specify, you should take enough rest between each set. A good rule of thumb is to rest at least 1 minute between each set. Up to 2 minutes could be beneficial too.


Also, your muscles need rest to grow. Do not do the following workout two days in a row. The best approach is to have around 48 hours before training the same muscle group again.

Push-up to sofa

  • 4 sets
  • 13 reps

Front raise

  • 4 sets
  • 15 reps

Single-arm push-up

  • 4 sets
  • 12 reps

Single-arm raises

  • 5 sets
  • 10 reps

Weight push-up

  • 4 sets
  • 15 reps

Push-up to table

  • 3 sets
  • 20 reps

Sitting inner press

  • 4 sets
  • 15 reps

Did you enjoy this workout? Check out more special content from BOXROX for your upper body.

Best Dumbbell Shoulder Workout – 10 Minutes Only


8 Best Lower Chest Exercises for Muscle Mass and Definition

6 Tough Chest Workouts to Build Strength, Muscle and Mass

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