When people want to get in shape, they usually head to a gym. However, that's not possible for everybody. If you can't get to the gym every day, or if you simply don't want to, all is not lost. It's possible to work out and develop strength, particularly chest strength, from the comfort of your own home.
Push-Ups
The push-up is the ultimate exercise to build your chest with no weight equipment. All you need is a little bit of open space and the desire to improve your chest. Spread your hands a little bit beyond your shoulders, then drop your upper body to the floor in a controlled motion. Then, use your arms to push yourself up. This exercise is a great way to work your chest, and your back and abs get a nice workout as well. If you find the idea of simply doing push-ups to be boring, try the Hundred Push-Ups challenge at hundredpushups.com.
Dumbbell Bench Press
The dumbbell bench press is an exercise that most people associate with the gym, but can easily be done at home if you have two dumbbells and a weight bench. Sit on the end of the bench, pick up the dumbbells and lay down on the bench. Align your hands with your chest, then push the weights straight up into the air, moving your hands toward each other at the top of the exercise. Bring the weights back down slowly until the weights are at chest level, then repeat as necessary.
The dumbbell bench press actually works your chest better than a barbell bench press, because the dumbbells allow you to drop your hands lower than a barbell would. Note that you can complete this exercise on the floor or a bed if you'd like; however, the bench is what allows you to drop your hands lower, which is where much of the exercise's benefit is derived.
Dips
Dips are similar to push-ups, but rotated 90 degrees. Instead of pushing yourself off the floor, you push down and up while suspended in mid-air, allowing for a greater range of motion and, by extension, a better workout. To do dips at home, place identical strong, heavy chairs on either side of you, a few inches from where your shoulders end. Use your hands to push up on the tops of the chairs, then lower yourself slowly as far as you can go. At the bottom of the exercise, push up to bring your arms to full extension. To get a better workout for your chest, place the chairs further apart and lean forward as you dip.
If you don't have chairs that can support your weight, or if you find yourself fearful of falling down, you can do seated dips, also known as bench dips. Use a couch or a bed to support your arms, and use a feet to support your feet so that you're parallel to the ground. The motion is the same as a regular dip, pushing yourself toward and away from the floor, but while horizontal instead of vertical.
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