5 Week at Home Chest Workout

Table of Contents

When it comes to the chest muscles, many people think that in order to build them you need a lot of equipment and/or weights. However, that is not the case!

There are enough home chest workouts available for building muscle mass and the workout plan you get from us will get you to your goal.

In this article, we will show you how to build a massive chest using only bodyweight exercises.

We will also provide a five-week home chest workout plan to help increase your chest strength and muscle mass.

So whether you are just starting out or have been working out for years, this blog post has something for everyone!

Which muscle groups and chest muscles are we targeting

Our goal is to build the pectoralis major (sternal and clavicular) and the pectoralis minor, but we will also hit the deltoids in our shoulders and some exercises will also activate our abs, obliques, and arm muscles.

You get all these additional “byproducts” for free.

The exercises

For our at-home chest workout plan, we will use no weights at all – it´s going to be a bodyweight chest workout only.

The base exercise we are going to use is the standard push up obviously, but thank god there are so many push-up variations that we will have enough diversity in our workout.

It will not get boring – believe me 😉

Exercise Categories

We have split all exercises that we are going to use in our at-home chest workouts into three categories: light, medium, and heavy.

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Light Category

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Medium Category

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Heavy Category

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How the Home Chest Workout Plan Works

We have already listed the exercises that we are going to use above.

Have a close look at the instructions – in order to get the most out of your at-home chest workouts and build a muscular chest, it is really important to apply a proper technique to all exercises.

If you feel that you are not able to perform the required exercise with good technique, then switch over to the downscaled version of that exercise.

You will find the downscaled version listed next to the unscaled version of the exercise.

Let us recall the proper form for push-ups once again:

Push-up starting position

…push-up starting position correct vs incorrect form

Push-Up Start Position Wrong-Right

…push-up end position correct vs incorrect form

The at-home chest workout plan extends over a period of five weeks.

The first week is meant to build basic strength and also train proper technique.

Remember: correct form always comes first!

You will work out two days in a row, have one rest day, work out two days, and have two rest days.

So this sums up to four workout days per week. Stay committed and push through! The results are absolutely worth it!

Eccentric movements

We will perform our at-home chest exercises for a large portion using eccentric movements. This means we want to apply a lot of movements under tension.

The reason why we do this is simply the effect of eccentric movement patterns.

You will build more muscle and thus increase your upper body muscle power by the use of movements under tension.

What are “movements under tension”?

How eccentric movements work

Eccentric movement patterns – or movements under tension – when doing push-ups would look like this:

We are positioned in the push-up starting position. Now – instead of quickly dropping to the ground – we slowly lower our body down.

We slowly count “21,22,23” while doing so.

Once we have reached the lowest position, we explosively push ourselves back up into the starting position.

This video here explains it really good:

What is the benefit?

Studies have shown that we build muscle much faster by stressing our muscle fibers with eccentric movement patterns.

The benefit is quite clear: More muscles – pectoral muscles in our case – more power in less time!

And finally, we will get a stronger and better-looking upper body. Goal achieved!

Another benefit of eccentric movement patterns is that pure body-weight exercises are more than enough. It´s not like a normal push-up performed in good form would be an easy exercise, but the eccentric movement will give us even more results!

No need for extra weights or bench press equipment at all…

Our 5-Week Chest Workout Plan for an Impressive Upper Body

Always warm up before starting any workout! For our purpose Jumping Jacks, Circling your Arms, and Wall Push-Ups will be good choices for a warm-up program.


  1. “Finisher” is one single exercise performed once at the end of a complete workout – not after each round!
  2. “Push-Up” or “Push-Ups” will from now on be written as “P-U”

The Test

Before we start with our chest workout plan, you will have to find out about your current performance. In order to do so, perform as many push-ups within two minutes and write down the result.

At the end of our chest workout plan, you will repeat the same test again and I am 100% sure that you will be amazed about your own performance!

Let´s get started! It´s not chest day – it´s gonna be chest weeks!

Week 1

Week 2

Week 3

Week 4

Week 5

Congratulations – you finished our 5-week chest workout plan!

If you can push through this mother of ultimate at home chest workouts you can be very proud of yourself!

You will feel overwhelmed sometimes by the sheer amount of repetitions you have to perform and you will feel sore muscles. That´s for sure!

But always keep in mind: the old saying “No Pain No Gain” is still one of the most valid sayings to date!

The next step would be to take a week off of intense chest training and then repeat the push-up test. How many repetitions in two minutes can you do now?

We would be very keen in learning how much you could improve your performance. Let us know in the comments below!

If you liked the article – and especially our 5 Week at home chest workout plan – then please like, share and comment 🙂

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