Build a Powerful Chest Anywhere: The Ultimate Guide

Primary Target Area

Pectoralis Major (Sternal and Clavicular Heads), Anterior Deltoid, Triceps Brachii, Serratus Anterior

How to Perform

1. Begin in a high plank position with hands positioned slightly wider than shoulder-width, fingers spread, and a neutral spine forming a straight line from head to heels.
2. Lower your body by bending the elbows at a 45-degree angle relative to your torso, inhaling as you descend until your chest is approximately one inch from the floor.
3. Pause briefly at the bottom of the movement, maintaining full-body tension and ensuring the hips do not sag or pike.
4. Exhale and drive through the palms to return to the starting position, fully extending the arms while keeping the core and glutes engaged.

Recommended Sets & Reps

3-4 sets of 10-15 reps for muscle growth (hypertrophy). For muscular endurance, aim for 20+ reps. To focus on strength, incorporate a weighted vest or elevation for 5-8 reps.

Primary Target Area

Pectoralis Major (Sternal Head), Anterior Deltoid, Serratus Anterior, Triceps Brachii

How to Perform

1. Step 1: Place your hands on the floor significantly wider than shoulder-width apart (roughly 1.5 times shoulder width) and align your feet together, maintaining a rigid plank position from head to toe.
2. Step 2: Press forcefully through your palms to extend your arms, driving your torso away from the floor until your elbows are fully locked out.
3. Step 3: At the apex of the movement, actively squeeze your chest muscles together and hold the peak contraction for one second.
4. Step 4: Lower your body in a slow, controlled manner by bending your elbows outward until your chest is just hovering above the floor, maintaining tension throughout the pectorals.

Recommended Sets & Reps

3-4 sets of 10-15 reps for muscular hypertrophy and endurance. To focus on strength, add a weighted vest and perform 3-5 sets of 5-8 reps.

Primary Target Area

Pectoralis Major (Clavicular Head), Anterior Deltoid, Triceps Brachii, Serratus Anterior

How to Perform

1. Place your hands on the floor slightly wider than shoulder-width apart and elevate your feet on a stable bench or box, ensuring your body forms a straight line from head to heels.
2. Forcefully press through your palms to extend your elbows and drive your torso upward, focusing on the contraction of the upper chest muscles.
3. Pause briefly at the top of the movement, squeezing the pectorals while maintaining a rigid core and neutral spine.
4. Lower your chest toward the floor in a slow, controlled manner by bending the elbows until your chest is just above the ground, keeping your elbows at a 45-degree angle to your torso.

Recommended Sets & Reps

3-4 sets of 10-15 reps for muscle hypertrophy and upper chest development. For strength, increase the elevation of the feet and aim for 6-8 reps.

Primary Target Area

Pectoralis Major (Sternal Head), Anterior Deltoid, Triceps Brachii, Pectoralis Minor

How to Perform

1. Step 1: Grip the parallel bars and lift yourself to the starting position with arms extended; lean your torso forward at a 30-to-45-degree angle and pull your knees back to shift the center of gravity.
2. Step 2: Inhale and slowly lower your body by bending the elbows, allowing them to flare slightly outward to maximize chest recruitment until you feel a deep stretch in the pectorals.
3. Step 3: Pause briefly at the bottom of the movement when your shoulders are slightly below your elbow joint, maintaining the forward lean to keep tension on the chest.
4. Step 4: Exhale and drive your body back up to the starting position by contracting the chest and triceps, stopping just short of a full elbow lockout to maintain constant tension.

Recommended Sets & Reps

3-4 sets of 8-12 reps for muscle growth (hypertrophy). For strength, perform 3-5 sets of 5-8 reps, potentially using a weighted belt once bodyweight becomes easy.

Primary Target Area

Pectoralis Major, Anterior Deltoid, Triceps Brachii, Serratus Anterior, Core (Rectus Abdominis and Obliques)

How to Perform

1. Step 1: Begin in a high plank position with your hands placed significantly wider than shoulder-width apart, fingers pointed slightly outward to protect the wrists.
2. Step 2: Lower your chest toward one hand by bending that elbow while keeping the opposite arm completely straight, shifting your body weight toward the working side.
3. Step 3: At the bottom of the movement, your chest should be hovering just above your hand with the straight arm fully extended, resembling an archer drawing a bow.
4. Step 4: Press forcefully through the palm of the bent arm to return to the center starting position, ensuring your core remains braced and hips level throughout.

Recommended Sets & Reps

3-4 sets of 6-10 reps per side. Focus on 5-8 reps for strength and unilateral stability, or 10-12 reps for hypertrophy and muscular endurance.