It is common knowledge among exercisers that heavier weights help you bulk up. This is often why people head to the gym when looking to add muscle mass. Working out at home doesn't mean you cannot do exercises with heavy weights to increase the size of your chest, although you will have fewer options.
One-Arm Push-up
The one-arm push-up is a difficult exercise that works the pecs, triceps, core and the front of your shoulders. Only using one arm to lift your body weight instead of both arms as during a traditional push-up helps you bulk up because you are lifting a lot of weight, although you can still do regular two-arm push-ups and work up to the one-arm version if you need to. To do a one-arm push-up, get onto all fours and step your feet back until they are spread wide like a "V." Place your right arm beneath your chest with your arm straight. Turn your fingers in slightly. Bend your left elbow and rest your arm on your lower back or place your hand on your hip. Bend your right elbow out at about a 45-degree angle as you lower your body toward the floor. Bring your body back up. Switch sides. Keep both shoulders at the same height throughout the exercise.
Barbell Bench Press With Chains
The barbell bench press with chains is a chest exercise you can do at home on an exercise bench. An exercise bench with a barbell rack can fit on most patios or go in your living room or home gym without taking up the entire room like some exercise machines would. To do this exercise, hang a chain over the end of each side of the barbell. The chains will touch the floor as you lower the barbell and then give you increasing resistance as they lift off the floor when you press the barbell up. Next, lie on your back with your head near the barbell. Grab the barbell with an overhand grip. Your hands should be shoulder-width apart. Lift the barbell off the rack and hold it above your chest with your arms straight. The chains should hang about an inch off the floor at this point. Bend your arms to lower the barbell to your chest or just above it. Press your arms straight again to complete one rep of the exercise.
Standing Cable Flyers
Standing cable flyers target just your pectorals. Use a heavy resistance cable to do this exercise at home if large pecs are your goal. To perform this exercise, wrap the cable around a pole or attach it to a door anchor at chest level. Face away from the pole and hold the handles of the cable with your palms facing forward and your arms held straight at your sides. Bend your elbows slightly. Walk forward until all the slack in the band is taken up. Step one foot forward for better balance and straighten your back. Drop your shoulders away from your ears and engage your abs. Next, pull your arms forward all the way until they touch. Reverse the motion to complete one rep of this exercise.
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