4 Ways To Build Chest Muscles At Home

4 Ways To Build Chest Muscles At Home

How to Build Chest Muscles at Home: A six-pack belly, white skin, and tall body seem to have become the ideal body standard in modern times. Although not tall and six-pack does not guarantee one’s health, like it or not everyone must be ready to accept this new standard, as evidenced by the increasing number of fitness and beauty centers scattered in various corners of the city. Among the three things that were the most difficult to achieve, of course, is the ideal body.

In contrast to white skin or height which can be a congenital factor. No one is born with an ideal body, everyone who wants an ideal body, has to train hard, especially if you want to form a sixpack stomach, you have to train hard, not just a matter of building muscles, but the abdomen has fat that can only eliminate it with regular exercise and proper and regular eating patterns.

Talking about the ideal body is not merely a matter of a sixpack stomach. Chest muscles are muscles that must be trained beside the stomach muscles. There’s no way you have a sixpack stomach but have big breasts that hang like obese people.


If you don’t have enough time for fitness at the gym, you don’t need to worry because you can train your chest muscles from home. Exercising chest muscles has many advantages, one of which is because by training chest muscles, you also simultaneously train your back and arm muscles. So not only will you have a sturdy chest, but you will also get strong hands and a solid back together.

Exercises to build chest muscles that you can do from home are bodyweight training. Bodyweight training is an exercise that utilizes one’s own body as a burden. The exercise is quite effective if done

4 Ways To Build Chest Muscles At Home:

Chair Dips


Chair dips are exercises that can build chest muscles, triceps and shoulders. As the name implies, chair dips are exercises that are carried out using a chair.

The trick is to position your hand’s shoulder-width apart in the chair. Then lift your body slowly with your hands. Bend your knees backward then lower your body slowly. Repeat 10 times and do 3 sets.

Plyometric Push-Up

Plyometric push-ups have movements similar to push-ups but the difference is that plyometric pushups do push jumps with your hands.

This exercise can also work on the triceps muscle simultaneously. Repeat 10 times and do 3 sets.

Rotation Push Up

Although it has the name “push-up” but rotation push-up has a different movement but still with the same starting position.

If on a push up you bend your hands, on rotation push-ups you lift one of your hands alternately with the other hand. Repeat 10 times and do 3 sets.


Pull up is the most difficult exercise among the 3 previous exercises. Pull-ups are exercises that use a bar as a tool.

Pull up is done by lifting your body with your hands resting on the bar. The way to do this is to position your hands shoulder-width apart then grip the pull-up bar tightly. Raise your body until your chest is parallel to the bar, hold for a moment then lower. Repeat 10 times and do 3 sets.

Appropriate Training Techniques:

Don’t Overtrain

Many people assume that the more often the muscles are trained the faster the muscles will form. This view is not quite right, because muscles need time to grow so they need enough time to rest. We recommend that you train your muscles 2 times a week with a duration of no more than 30 minutes. When you’re not training chest muscles, you can train other muscles or just jogging to increase stamina and improve body metabolism.

Perform Exercise in a Maximum

Although the previous tips say that each exercise is done 10 times and repeated 3 sets, if you are not able to do it, you do not need to force yourself. Everything needs a process, for the beginning you just do it to the fullest. If you do exercises that are beyond your body’s capacity, you risk injury. You must remember that the exercise you are doing is primarily intended to make the body healthier rather than to injure the body.

Do it right

Do all the movements described in the previous tips correctly. The bodyweight training that you do is at risk of causing you injury if you don’t do it right. For example, if you do chair dips with only one arm, your back will hit the chair.

Best Food for Building Muscle

Not only for health but having a balanced regular diet is also important for muscle formation. A diet with balanced nutrition between healthy fats, complex carbohydrates and protein are very important to build muscle.

You Can Get The Nutrition From:

  1. Healthy fats: olive oil, fish oil, avocados, nuts and more
  2. Complex carbohydrates: brown rice, sweet potatoes or wheat.

If You Lack Protein Intake, Your Muscles Will Be Hard To Form. Protein itself is divided into animal protein and vegetable protein. You Can Get Proteins From:

  1. Animal Protein: Fish, chicken breast, lamb, beef, tuna, eggs, cheese, cow’s milk, and goat’s milk
  2. Vegetable Proteins: Wheat, rice, spinach, soybeans, green beans, almonds, sunflower seeds, peas, potatoes, and broccoli.

Here Is A Menu That Meets You Suitable To Eat Every Day:


  • 2 slices of whole wheat bread with peanut butter
  • 3 boiled egg whites

Morning snack:

  • 1 glass/cup of yogurt
  • 1 banana


  • Red rice
  • Tuna/chicken breast
  • Sugarless fruit juice
  • Fresh Vegetables

Lunch Snack:

  • 1 handful of strawberries
  • 1 handful of nuts

Before Workout:

  • High-protein milk
  • 1 banana
  • 2 slices of whole wheat bread

After Workout:

  • 2 bananas
  • 1 pear
  • High-protein milk


  • Fat-free meat
  • 1 handheld boiled peanut
  • 1 glass of fresh fruit juice

Before sleeping:

  • High-protein milk

The food menu above is not binding, you can adjust it to your needs and activities. The important thing is that you try to eat with similar nutritional weights or according to the menu above, eating 5-6 times a day in small portions is great for launching the body’s metabolism.


Add comment