The main muscles of the chest are the pectoralis major and minor. When it comes to full chest development, you need to work these muscles from various angles. Being that you are at home, you will have to rely on the weight of your body and various household items to do your exercises.
Decline Push-Ups
Decline push-ups work the upper part of the chest and they are done with a sturdy chair. Place your toes hip-width apart on the chair and your hands slightly wider than shoulder-width apart on the floor. In a steady motion, push yourself up by extending your arms and form a straight line from your shoulders to your heels by tightening your core. Your body should now be at a declined angle with your head facing down. Slowly lower your body by bending your elbows. Once your chest is within a fist-width of the floor, push up and repeat 10 to 12 times.
Traditional Push-Ups
Traditional push-ups work the middle part of the chest and they are done on the floor. Lie on your stomach with your hands slightly wider than shoulder-width apart and your toes hip-width apart. In a steady motion, push yourself up, lift your hips and tighten your core to form a straight back. Keeping your back straight, lower yourself down until your chest is within a fist-width of the floor, push back up and repeat for 10 to 12 repetitions.
Incline Push-Ups
Incline push-ups work your lower chest and they are done with two chairs. Place one hand on each chair slightly wider apart than shoulder-width and place your toes hip-width apart on the floor. Steadily push yourself up and straighten your back by contracting your abs. In a steady motion, lower yourself down by bending your elbows. Once your chest is within a fist-width of the chairs, push up and repeat for 10 to 12 repetitions. To keep the chairs from moving, pin them against a wall.
Sliding Push-Ups
Sliding push-ups work the inner chest area and to do them, you need two towels and a slippery floor surface like hardwood or laminate. Place your toes hip-width apart behind you and place one hand on each towel with your hands close together. With your arms fully extended and right below your chest, lift your hips and form a straight line from your shoulders to your heels. Slowly slide the towels out to your sides as you lower your chest toward the floor. As you do this, bend your elbows. Once your upper arms parallel the floor, smoothly push your hands back together to lift yourself up. Repeat for 10 to 12 repetitions. If these are too difficult, perform them on your knees.
Plyo Push-Ups
Plyometric push-ups work your chest muscles explosively and they are good to do at the end of your workout due to their intense nature. Assume the starting push-up position on the floor with your arms extended and back straight. Slowly lower yourself down and forcefully push yourself up so your hands leave the floor. As soon as your hands land, slowly lower and repeat 10 to 12 times.
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