Home Pecs WorkoutThat You Can Do in the Gym Too Mind
By Adam Sinicki
Doing a home pecs workout is fortunately one of the easier home workouts to come up with and there are a vast number of different exercises you can do for the pecs from the comfort of your own home. That said, not every workout for pecs is made equally and doing them in the right way is important if you want to ensure that you get a nicely tanked upper body. Pecs are my favorite body part by the way, by far, and my pecs kick the ass of my other muscles (they even kick the ass of my ass). So you came to the right person. Read on and I'll help you devise a pecs workout you can do at home that will give you a very painful chest, but eventually a very massive chest that makes Superman look like a school girl.
How to Workout for Pecs
First a bit on when to use this home pecs workout and how. I'm going to give you a bunch of pec exercises that you can do at home with little or no equipment and then you're going to bloody well do them. I'm also going to tell you how to increase intensity so that it really hurts (that's a good thing).
However whether you decide to do them as a single home pecs workout, or as a full body workout that is also a workout for pecs is up to you. If you can split your workout routine so that you do a different muscle group on each day then you will find invariably that this improves your physique most as you will be training the muscle group harder and then giving it all week to rest. This causes the microtears in the muscle fiber that need to be repaired, then gives you time to repair them. If you're cramming your workout for pecs into a larger full body workout then that gives you about 15 minutes to train pecs... and that really isn't enough to cause muscle burn. At very least you should make this part of the push pull workout (which I am a big fan of) which means doing your pec workout along with other 'pushing' workouts – such as shoulders and triceps.
If you can spare the time though, do your pec workout whether at home or in the gym once a week and you'll start to see improvement.
Making Your Pecs Workout Intense
The other thing to mention is that if you're going to make that pecs workout work, and if you're going to cause those all important microtears then you need to be able to make it hurt. This means that you need to be able to work out the pecs in such a way that you raelly up the ante just as it starts to hurt. You need to find different ways to pile on the pain.
So your pecs workout will involve the pec exercises that I am going to list shortly (I'm getting there!), but it won't just be 3 x 10 of everything. Quite to the contrary you should do mix up the weights and the repetitions up as much as you can. So you might do 4 repetitions of 100kg then 20 of 45kg. And you don't stop doing sets of that exercise until it's not benefiting you anymore, or until you think something else would benefit you more. And at the same time you find ways to make sure you keep going after you can't go anymore. So if you've done five reps of 85kg and you're beat you don't put it down – instead you get a friend to help you pump out three more, or you drop down to another weight and you do another 5 reps... and then you drop down another weight again (these are called drop sets surprisingly). Or you 'superset' where you do press ups in between your bench press. Do you get it yet? You do not rest. Your workout for pecs is made difficult not by which exercises you do, but how you do them and how much you make it hurt. Do not feel like you are just 'going through the motions' – if ever a movement is too easy you just make it harder (lots harder) by piling an extra weight on, or by just curling very slowly, or holding it at a certain point. Or just curling it in the part of the range where it does hurt (partial reps). In other words don't worry about rules or technique – they won't get you anywhere. What will get you somewhere is making it all hurt.
Now to get you started on your home pec workout, here are some pec exercises for you to do that can all be done at home and which are split into two categories – bodyweight pec exercises and ones using some equipment. You can train your pecs just fine doing entirely bodyweight exercises, but I don't recommend it. What I do recommend is doing is buying at least some dumbbells and this will help tremendously.
I'll come back here and add more to this list, so do check back.
Tip: Mix and match these as much as possible for maximum efficacy.
Bodyweight Pec Exercises
Press Ups: The most effective part of any home pec workout. Not only are press ups great for working out pecs at home, but they're also great for working them out in hotel rooms and just about anywhere else.
What you didn't maybe know about is all of the incredible press up variations there are available to you that can get make this into a bit more of a challenge. Here are just some...
Dips: Not tricep dips, but real dips where you have a hand on an object each side of you and then dip directly down in the middle. This should be a staple of all good pec workouts. To use this pecs workout at home you can try standing in your kitchen where there are two work surfaces, or using two chairs from your kitchen pushed opposite each other. Many trees have a nice spot for you to workout pecs at home too.
Hand Stand Press Ups: They're more shoulders than pecs, but you can use hand stand press ups as part of a pec workout too – and they're not easy trust me.
Planche: Hold a low press up position – either on your elbows or with your elbows bent on your palms. Want to go one further and make this really a way to workout pecs at home though? Then try taking your legs off the ground and holding your body completely parallel to the floor. When you can do this one, then you will be a Jedi.
Static Self Resistance: Push your hands together in the center of your chest and.... that's it. Hold the tension for about two minutes, release and then go again. If that feels too much like it's not a workout (it's a static hold – which has strengths and weaknesses), then you can put a ball or something in the middle.
Crawling Like a Lizard: A great way to workout pecs at home... when no one is looking. Basically go low to the ground so your arms are bent in press up position (mid way through) and your legs are out behind you like lizards. Now crawl like Solid Snake and keep at this height. Go around the house and it's pretty much a full body workout that is also great on the chest.
Pec Exercises That Require Equipment
Bench Press: You know this one, the ubiquitous bench press. This is a compound movement and will help you to produce more growth hormone too and generally become stronger and more ripped. The only downside of the bench press is that not everyone can use it to workout pecs at home because they don't have one. The other problem is that by the time you're able to invest in one you'll probably need about 100kg minimum to make it worth your while. And there's nowhere to store the damn thing.
Dumbbell Press: The solution? Dumbbell presses are not as good as bench press only because there's nowhere to place the weights so you can't go as heavy even with a spotter (and because they train the outside of the chest more). What they're good for though is maintaining symmetry as they force you to use each arm more independently of the other.
Flies: Flies are the exercise where you pull your two hands to meet each other against resistance – so like clapping with your arms straight (like a retarded seal). These are great for using in the gym where you can use the cable curls, but to workout pecs at home with them you'll have to make do with dumbbells. Where they are useful though is that where the dumbbell press requires a bench really, you can do flies just lying on the floor. Which is because your elbows are never required to go down lower than the floor.
The Crazy Pec Blast: The crazy pec blast is a routine that my loyal gym buddy Nathan developed. And it rocks. If you have a bench, dumbbells and a friend then you are ready to go. Just lie back and hold the dumbbells out in front of you with your arms straight and then get him (or her... you sexist bastard... (or bitch...)) to switch randomly between pushing straight down on them to get your to press, or forcing you to fly them, or hold them in a low position... or whatever else their sick mind can think of. Do be warned that this tends to make power mad maniacs out of everyone.
Putting the Home Pecs Workout Together
So now you've got the exercises, remember to check back and find more from time to time. What to do with them? Well pick a random few and be sure never to do the exact same pecs workout twice. At the same time don't stick too rigidly to them – let your body be your guide and be adaptable. Then hit it up hard so it's really too hard for you to do it, or set yourself insane challenges with the press ups. If you feel like sneaking something between sets then do. I mean 5 x 5 x 80kg bench press, 2 x 20 incline press ups, another 2 bench presses... whatever. The key is to feel for that burn and then force it until you can barely do the movement any more.
And then rest. Rest your pecs all week as much as possible and eat a lot of protein. And that's it. That's your home pecs workout. Remember it's about making it hurt, and it's about being creative – it's not about following a set routine.