The best home chest exercise for muscle growth

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


Jeremy Ethier is a kinesiologist, fitness trainer, and co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he provides 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 breaking it up into two days throughout the week with an upper/lower body training plan.

The best home chest exercise for muscle growth

It’s important to note that Ethier is not a typical rep range that you should do because it varies greatly from person to person. His advice is to take each set about 1-2 reps until failure. “This is critical to maximizing growth because we can’t reach heavy weights.”

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

Source: Deepkhicher on Pixabay

Day 1

Practice groups
Close-grip push-ups 3-4
Chest slip or bed sheet fly 2-3

This close-up push-up targets the entire chest. You can do this with a narrow grip or a diamond set, depending on what’s comfortable for you.

Related: 100 Push-ups a Day for 30 Days – What Happens to Your Body?

The gliding fly or bed sheet mimics the fly on a cable machine and you can use it as a crunch or final exercise for your chest. Just find a smooth surface, find fabrics or towels that can slide easily, get on your knees and lower your upper body by straightening your arms.

the second day

Practice groups
Refuse a close grip push-up or a wide reverse grip push-up 3-4
Dip push-ups 3-4
Internal chest press exercise 2-3

The first workout on day two focuses on the upper chest. It’s the same as the first exercise on the first day, but simply performed on an elevated surface such as a chair. An alternative (reverse wide grip pushup) is on a table or chair.

The low press targets the lower chest by incorporating the shoulder extension. Dips are the best way to activate the lower chest and to do it safely at home, pushups can be done on the floor and your hands raised using a stack of books.

Finally, in the best home chest workout for muscle growth, you want to target your inner chest which can be very challenging without the proper fitness equipment. However, you can perform the normal one-handed pushup on top of the stacked books and rotate your body as you reach the top of the movement.

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

Video – The best home chest exercise for muscle growth

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