Working out at home offers a number of advantages over going to a gym: It's cheaper; you can train whenever you want; and you won't have to wait for the gym equipment you want to use to become free. You can train toward a variety of fitness goals at home, including muscular endurance, cardiovascular fitness, flexibility and fat loss. Irrespective of your training goal, make sure you minimize your risk of injury by warming up before attempting any strenuous exercise and get a medical checkup before embarking on a new fitness routine if you have been sedentary for a long time.
Towel Slides
Towel slides are a gym equipment-free way to perform chest flies. This exercise isolates your chest muscles because movement should only occur at your shoulder joint. Place a towel on a smooth floor and then kneel down. Place your hands out on the ends of the towel and then draw your hands inward so the towel is bunched up. Walk your feet back so that you are in a narrow-hand pushup position with your arms close to fully extended. Keeping your elbows slightly bent, slide your hands apart as far as is comfortable and then, using your chest muscles, draw your hands back into the center. Perform three sets of 10 to 15 repetitions of this exercise and rest for 60 seconds between sets. The wider you spread your hands, the more challenging this exercise will be. For an easier version, bend and place your knees on the floor.
Pushups
Pushups are an effective chest exercise that can be performed almost anywhere. In addition to targeting your chest muscles, pushups also involve your shoulders and triceps. To perform a chest-specific pushup, squat down and place your hands on the floor so they are approximately one and a half shoulder-widths apart. Walk your feet back until your feet, knees, hips and shoulders form a straight line. Bend your arms and lower your chest to within an inch of the floor. Push back up to full arm extension. Do not allow your lower back to sag at any point during this exercise. Perform three sets of as many repetitions as you can, resting for 60 seconds between sets.
Chair Dips
Parallel bar dips are an effective lower chest exercise. If you are training at home, you can use two sturdy stools or chairs as an alternative to parallel bars. Place the two stools about one and a half shoulder-widths apart and stand between them. Place your hands on the seats and walk your feet forward so that your weight is supported on your arms. Bend your arms and lower your butt toward the floor. Push down though your hands to return to the starting position. Don't bend your elbows too deeply because this can place a potentially injurious strain on your shoulders. The further forward you place your feet, the more demanding this exercise becomes. Perform three sets of as many repetitions as you can, resting for 60 seconds between sets.
Isometric Chest Press
The final exercise in this workout, the isometric chest press, involves no actual joint movement but still provides an effective challenge for your chest muscles. Seated or standing, place your palms together in front of your chest. Push your hands together as hard as you possibly can for 20 to 30 seconds. Do not hold your breath because this can cause your blood pressure to rise excessively. Rest for 60 seconds and repeat. Perform one set of this exercise with your hands level with your chest, a second set with your hands in front of your face and a final set with your hands level with your stomach. Do not do this exercise if you suffer from high blood pressure.
References
- "You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women"; Mark Lauren; 2010
- "Never Gymless: An Excuse-free System for Total Fitness"; Ross Enamait; 2006
- "Home Fitness: Designing Your Own Home Gym and Workout Plan"; Suzanne Falaschetti; 2003
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