Lean, Mean & Quarantined #2: Chest to Impress!

lean mean and quarantined chest to impress
In our Lean, Mean & Quarantined series, we’re giving you exercises you can do at home using everyday household items! Each blog will be focused on one individual muscle group, to give you a full-body workout – no equipment needed! 

Well, would ya lookie there – we’re still stuck at home! (Surprise, surprise.) Right about now you might be asking yourself, how on earth am I gonna get an impeccably impressive pec workout if I can’t get to the gym? Well you’re in luck, bosom-buddy, because we’ve come up with the ultimate chest workout – no equipment required!

In the second installment in our Lean, Mean & Quarantined series, we’re taking a look at the best chest workout you can do, right from your home, using everyday items you can probably find somewhere in your house (check that weird closet you never open). Ready to bust it up? Here we go!

Standing Push Up 

Let’s start with an easy one to get you nice and warm. These standing push-ups are the perfect way to ease into an all-out chest superset! All you need is a vertical surface, and if you’ve got a backyard with a tree in it – even better; you can get some fresh air while you’re at it!

What you’ll need: Tree trunk (a wall could also work)

  • Stand upright, about 3 feet away from a tree
  • Place your hands shoulder-width apart against the tree and lean towards it
  • Perform a basic push-up motion, and return to starting position
  • Do 3 sets of 10 reps
  • Move your hands closer together and do another 3 sets 
Incline Pushup

chair icon

Now that we’re warm, let’s focus on our lower chest muscles and work our way up.These incline pushups are easy to do, and depending on how far you drop down, it’ll give you a serious chest workout at home. 

What you’ll need: Two chairs

  • Place each hand on a chair and your feet on the floor
  • Keep your back straight by engaging your core muscles
  • Look forward, keeping your neck muscles loose
  • Perform a normal pushup and return to starting position
  • Repeat 3 sets of 8 reps
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Bench Press

For this one, we’re getting a little creative. First, grab yourself a bench or something like it (an ottoman will work just fine). Next, it’s time to create our barbell. Grab a wooden broomstick, and you can either hang two bags of rice, two bottles of water, or heck – one of our members just fed the handle through 4 gallons of juice and water, and voila! 

broom barbell

What you’ll need: Broomstick, weights, bench/ottoman

broomstick weights bench icons

  • Sit comfortably on the edge of your bench or ottoman
  • Reach down and grab your barbell, careful when lifting
  • Lean back slowly and lay down
  • Bring the barbell down, in line with your nipples, return to starting position
  • Repeat 3 sets of 8 reps
Decline Pushup

couch icon

Get your upper chest in gear with this great at-home chest exercise. This works exactly like the incline pushup, just reverse it.

What you’ll need: Couch

  • Lie face down on a soft, preferably carpeted surface, in front of your couch
  • Place both shins on the couch cushions behind you
  • With your hands directly beneath your shoulders, lift yourself up in a pushup motion
  • Repeat 3 sets of 8 reps
One Arm Sliding Push Up

towel iconNow, we’re warning you – this one’s a toughie. If you’re new to working out, go easy on this one. But if you’re feeling pretty pumped and think you’ve got the eye of the tiger, let’s do it!

What you’ll need: Two towels, smooth floor

  • Start on a smooth, preferably wooden surface
  • Get in a push-up position, with both hands resting on towels beneath you
  • Slide one arm out to the side as you lower yourself, keeping the other hand directly beneath you
  • Push back up and repeat on the other side
  • Repeat 5 reps on each side, 2 sets total

Are you feeling those pec-prickles yet? We should hope so! Remember, just because we’re stuck inside, doesn’t mean we can’t get the best at-home chest workout ever! But if you’re looking to get serious about your home workout routine, why not try a 7-Day Free Trial with Studio SWEAT onDemand? You’ll get access to a huge library of onDemand workouts you can do from the comfort of your living room. And with streaming fitness classes like Sculpting, HIIT, Yoga, Pilates, Bootcamp, and more – there’s no end to the shredding you’ll experience. So don’t wait, sign up and get those im-pec-cable results now!