You can get an effective chest workout at home. Men may think they need to be attached to their gym's bench press, but many trainers, including Tony Horton and Mark Lauren, promote at-home chest exercises. You don't need weights to do pushups or dips. If you own dumbbells, you can perform chest presses and flyes.
Pushups
You can perform a pushup--an anchor chest workout--anywhere. Besides the standard one you learned in P.E., you can try wide or narrow versions. A wide grip develops your outer pecs, while a narrower grip engages your triceps. Place your feet on a chair to do a decline pushup. More advanced options include the plyometric, clapping, one-arm and Hindu pushup.
Dips
Dips, another body weight exercise, develop your chest and upper body. Find two sturdy chairs that can support your weight; stools might also work. Position the chairs so their backs face each other. Stand between them, and grip the tops. With your knees bent, lower your body. Your arms form 90-degree angles facing the ground. Push yourself into the air.
Dumbbell Flyes
You need a set of dumbbells and a flat workout area. A bench works best, but you can perform floor flyes. Lie on your back. If you're on the floor, bring your knees in as if you're doing situps. Grab a weight in both hands, and extend your arms above your chest. With your palms facing each other, move your arms out toward the ground. Once your arms are open wide they should form a semi-circle. When you feel a strong chest stretch, bring your arms together. Maintain bent arms like you're hugging a big tree.
Chest Press
The general guidelines for the chest fly apply to chest press. The starting hand position and arm movement are different. Begin with your arms above your chest, palms facing forward, weights in line. Lower your arms so your elbows form 90-degree angles at each side. Push your arms straight into the sky, directly above your chest to return to the starting position.
Suggestions
If you have joint or wrist issues, consider using pushup grips. You can purchase these or use dumbbells. Whatever objects you choose for dips must support your weight and stay in place. Consult your physician to make sure you can perform these exercises.
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