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Work Out From Home | TJ’s Home Chest Workout For Muscle Growth

A good chest workout is something that many people are concerned about now, given the widespread gym closure we’re all fighting through together. 

A lot of people are asking “How will I still get a good chest work out?”, and Can I still grow my chest at home?Luckily, a good chest workout is much simpler than it seems. This is how TJ Gordon is still getting a great chest session at home. 

 

Press Ups 21’s

“5 sets of 21 reps. An amazing twist on a great traditional Chest, Shoulder and Triceps movement.” 

How To Do: 

  1. Begin with your body in a plank position, then place the hands directly in line with the shoulders.
  2. Take the chest down to halfway through the press up movement, by bending at the elbows. Keep the back straight throughout. 
  3. Once you have completed 7 half reps in the top position, proceed to complete 7 half reps in the bottom position. Your chest should hover just above the floor at the bottom of the movement. 
  4. Once you have completed 7 reps in the “bottom” position. Return to the starting position.
  5. Now complete 7 “full” repetitions, from the starting position, all the way down to the floor and back up. All three 7 rep sections create one full set of 21’s. 

 

Narrow Stance Press Ups

“5 sets of 15 reps. Performed with or without a cooking bowl, this is a fantastic exercise for targeting both the central Chest line and the lower Chest, with excellent Triceps involvement too.” 

How To Do: 

  1. Begin with your body in a plank position, but this time, place the hands in a “diamond” position (thumb tips touching each other) in direct line with the sternum.
  2. If you’re looking to add a bigger Chest stretch, place your hands on either side of a cooking bowl. 
  3. Keep the body straight, and bend at the elbows to lower the chest until it hovers just above the floor (or the bowl.)
  4. Return to the starting position without fully locking out the arms. 

 

Alternating Shuffle Press Ups

5 sets of 20 reps. This is a brilliant exercise for giving the Chest a massive stretch, whilst working each half of the upper body independently to achieve better body balance.” 

How To Do: 

  1. Begin with your body in a plank position. Place a cooking bowl on the floor to the left of either shoulder. Place either the left or right hand on the bowl.
  2. Bend at the elbows whilst keeping the back straight, and with one hand on the cooking bowl. Return to the starting position whilst “hopping” over to the opposite side of the bowl.
  3. Ensure that the opposite hand lands on the bowl when switching sides. Now proceed to bend at the elbows and perform a full press up, before repeating the exercise.
  4. Perform a total of 5 sets of 20 reps (10 reps on each side.)

Decline Press Ups

“5 sets of 10 reps. With the feet on a bench and the body on a decline, you’ll target the upper chest more effectively. A 5-second negative phase makes this exercise even more challenging.” 

How To Do: 

  1. Start with the feet on a chair, and the body in a plank position. Ensure the hands are underneath the shoulders.
  2. Bend at the elbows whilst keeping the back straight. Take 5 seconds to lower the chest until it hovers just above the floor.
  3. Return to the starting position (perform this section over the space of 1-2 seconds), whilst leaving a slight bend in the arms. 

Take-Home Message 

When it comes to chest training – everyone assumes you need a barbell and a bench. These simple exercises will take you to failure – without a single weight insight. 

Additions like 21s and negative reps can really spice up any exercise. Try them with any movement to add a challenge and take your training to the next level. Regardless of your location. 



Jason Diprose

Jason Diprose

Writer and expert

Jason Diprose is a fully-qualified personal trainer specialising in natural muscle development, sustainable weight loss and effective management for diabetes, obesity and lower back pain. Jason's experience spans over 10 years and presents a diverse mix of personal training, fitness journalism, facility management and consultancy with features throughout his career on the BBC, ITV and national radio stations as a fitness authority.


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