Home Chest Workout Program for Beginners
Program Overview
- Workout Frequency
- Duration
- Equipment Needed
- Warm-up
- Cool Down
Anatomy of the Chest
pectoralis major
- Upper chest (clavicular head)
- Middle and lower chest (sternal head)
Home Chest Workout Routine Breakdown
1. Push-Ups (Standard Chest Builder)
- Reps and Sets
- Pro Tip
2. Incline Push-Ups (Upper Chest Focus)
- Reps and Sets
- Pro Tip
3. Decline Push-Ups (Lower Chest Focus)
- Reps and Sets
- Pro Tip
4. Resistance Band Chest Press (Equipment Option)
- Reps and Sets
- Pro Tip
5. Resistance Band Chest Fly (Equipment Option)
- Reps and Sets
- Pro Tip
6. Wide Push-Ups (Chest Emphasis)
- Reps and Sets
- Pro Tip
7. Chest Dips (Advanced Option)
- Reps and Sets
- Pro Tip
8. Plyometric Push-Ups (Explosive Strength Builder)
- Reps and Sets
- Pro Tip
Recommended Reps and Sets for Beginners
- Sets
- Reps
- Rest Time
Pro Tips for Success
- Warm-Up
- Progressive Overload
- Mind-Muscle Connection
- Form Over Weight
- Rest and Recovery
Common Mistakes to Avoid
- Skipping Warm-Ups
- Neglecting Form
- Overtraining
- Not Progressing