Chest Workout at Home Without Equipment

Not all of us are gym freak. Not all of us can manage going to gym, yet are very passionate for fitness. Some can’t afford the gym fees, while some can’t make it to the gym in their areas. But there are almost all the exercises for whole body that we can do absolutely without any weight. It is quick easy and affordable version of workout. When your nutrition is clean, little effort in exercise can give you desired results. Here is a chest workout plan at home without equipment. You will not require any weights or any fancy equipment.

Chest Workout Routine Without Equipment

Basically, the best and the only best thing you can  do for chest are push ups. There few other ways you can target the chest muscles but nothing will hit them like push ups.

  • Wide stance Push up

    This is done similar to the regular push up, the only difference is that the stance is wider. The wider the hands apart, the focus is shifted more towards the pectoral muscles. You chest will be in full stress throughout the exercise. So you would better drop to your knees if you feel like drooping your form. Do 4 sets of 15 reps and you will be pumping those chest muscles in no time.

  • Diamond Push up

    Opposed to what wide push up is, diamond push up uses all your muscles in upper body to stabilize and work those pecs. It is also called triceps push up because it puts great stress upon the triceps. Bring your hands together and make a diamond shape with the hands facing the floor. Now begin the regular push ups. Do 3 sets of 15 reps and your triceps and chest will be on fire.

    Chest Workout at Home Without Equipment

    Also Read: Chest Workout Plan with Dumbbells

  • Chest Dips

    Chest dips are the very simple yet very effective exercise to target and lengthen those chest muscles. If you cannot find any parallel space where you could rest your hands and do dips, you can place 2 chairs in parallel. While doing so, just make sure the chairs are anchored correctly. While doing the dips, slightly tilt your body forward so as to target chest more than the triceps. Do 3 sets of 10-12 reps.

    Chest Workout at Home Without Equipment

  • Decline Push up

    Having targeted the lower chest with dips, and middle chest with almost every variation, now let’s hit upper chest. Do a leg elevated push up. Place your feet on surface higher than your arms. In this way, you can shift your focus towards the upper chest. Hit 3 sets of at least 12 reps.

    Chest Workout at Home Without Equipment

  • Pull Overs

    Now finish off the workout with pull overs. You might have see the barbell version, dumbbell version but this one is different. To add the extra weight, just grab any heavy object you can find in your house. Do the pull overs with that weight and finish off your chest workout at home without equipment. Pull overs basically lengthen your pecs. The lower you go behind, the greater will be the involvement of lats. Do 4 sets of 15 reps.

Conclusion for Chest Workout at Home Without Equipment

To achieve the aesthetics, you don’t really have to do tons of bench press or cable crossovers or chest fly. You can achieve the strength even without weights. Your body weight will help your achieve your goal. This is the chest workout plan without equipment at home. Follow the workout and watch your strength and aesthetic grow.


Powerlifting for Beginners

Powerlifting and bodybuilding can go both hand in hand. They both follow the same principle, just way they exercise and the purpose is different. Bodybuilders do slow controlled reps while powerlifters perform explosive moves. The major focus in powerlifting is raw strength and weights on the bar. Powerlifting for beginners is no different than bodybuilding beginners program. Basics are always important is also merely same in all sports, gain strength and learn proper way of doing the moves.

Bodybuilding is about focusing on certain muscle and training them with different technique for muscle hypertrophy. Powerlifting is all about gaining the strength to lift heavy. Powerlifting basically is of three staple exercises in strength training, bench press, squat and deadlift. These all are the compound exercise that work multiple muscle in your body. Let’s learn some of the powerlifting exercises for beginners in this post.

Powerlifting Moves

Bench press, squat and deadlift are the main focus of the powerlifting training. Everything else is either directly related to these exercise or indirectly a supporting factor, else they are not performed. Powerlifting for beginners is similar to any of the beginners workout exercises in resistance training. You learn the basics first, then you add some variations to it and excel to advance.

powerlifting for beginners

Bench Press

Bench press is chest’s most important exercise. It is a compound movement and has direct involvement of triceps and shoulders. These 2 are the supporting muscles for bench press.

You can perform bench press with three bench setup, incline, flat and decline. Flat bench press is what powerlifters perform the most.


Squat is the king of all leg exercises. It involves highest number of muscles in the body including upper body for stabilization. Squat work all your muscle in the legs.

It has multiple variation to target different muscles like front squat, back squat, hack squat and so on. The main goal is to put on as much weight as you possibly can.


Deadlift is awesome compound exercise for overall back development. It triggers multiple muscles in the back, legs, glutes and so on. It can be done with both barbell and dumbbell. There are multiple barbells like elephant bar, which is longer barbell, ordinary barbell, fat grip barbell and many more.

1 Rep Max

1 rep max is the term for what maximum weight you can lift on your own not more than 1 repetition. It is the maximum weight that powerlifters train for all the time.

Start off with about 60% of your 1RM as warm up set. Increase weights till you reach your 1RM, now perform working set with that weight. Progressive overload is what enables you to break that plateau and excel in your 1RM.

Powerlifting Routine for Strength

Given below is the sample workout routine for the powerlifting for beginners. Perform these exercises until you feel like used to the workout and weights. These are the 5×5 workout plan, meaning you do 5 working sets of 5 repetitions for all the major workout.

Day 1

  • Barbell Back Squat
    Perform 5 sets of 5 reps with same weight. Progressively add weights every week.
  • Barbell Front Squat
    Front squat targets quads more. Perform 3-4 sets of 8-10 repetitions.
  • Hip-thrusts
    It is awesome exercise for glute development. Glute’s health and strength is very important to perform clean and effective squat and deadlift and other exercises. Perform 3 sets of 8-10 reps.
  • Calf raises
    Good and strong calf is very important to transfer the power from the ground up top. It provides the strength and stability to perform the exercise. Perform 3 sets to failure.

Day 2

  • Barbell Bench Press
    Perform 5 sets of 5 reps with enough warm up sets. Throughout 5 working sets, use same weight and progressively add on weights every week.
  • Dumbbell Bench Press 
    You build stability and improve co-ordination with dumbbell bench press as both hands move independently. Perform 3-4 sets with 8-12 reps.
  • Close grip bench press or triceps pushdown
    You can switch back and forth between these 2 exercises or just perform them both with moderate weight. Do 3-4 sets of 10-12 repetitions. These exercises work your triceps.
  • Shoulder press
    Shoulder press is important to keep the shoulder health in check. During bench press, your shoulders too participate in the movement. Strengthening the shoulders can help you lift more weight. Perform 3-4 sets of 10-12 reps for any shoulder press version.

Day 3

  • Barbell Deadlift
    Perform 5 working sets of 5 reps with ample warmup sets. Progressively overload every week to improve your 1RM. There are multiple variation to this deadlift like elephant bar deadlift, sumo deadlift, pause deadlift, etc.

Also Read: Barbell Deadlift

  • Hyperextension
    Hyperextensions are very good exercise to check your lower back health while done right. Don’t get crazily hyped while doing hyperextension as you might slip a disc. Perform 3-4 sets of 8-10 reps. Don’t jerk your way up while doing the moment, go slow and controlled.
  • Barbell Row
    Rowing exercises are very effective for lats development. Lats provide you strength to pick the bar up from the dead position. Perform 3-4 sets of 10-12 reps.
  • Biceps curl
    Do any biceps curling exercises. Your biceps are the supporting muscles for the back exercises. Do 4 sets of 10-12 reps.

Things to Remember

There are few things you need to remember while choosing powerlifting as your strength training workout for beginners.

  • 500 lbs personal record isn’t achieved in a day, it needs years of practice and hard work.
  • Do as many warm up sets you require to prepare yourself for the workout.
  • Take advice from the experienced lifters and coaches about the correct form and technique.
  • Do your repetitions right and don’t just train as a result of your ego.
  • Get your basics right before going a step ahead.

It is advised to perform this workout 3 times a week in the beginning as your are just into the powerlifting and not used to the intensity. You can go higher when you get used to. Rest and recovery period is very important. Rest for at least 3-4 minutes between the heavy working sets to calm yourself down and prepare for next set.

In the end, powerlifting is awesome sport. It extracts the stronger version of you from within yourself. Bodybuilding and powerlifting can be done back and forth to achieve both aesthetics and strength. Basic are both similar for bodybuilding and powerlifting for beginners.

Glute Workout Routine

Advance lifters probably know this. But most of us who has just started lifting, will probably skip leg day and forget to train glutes. Leaving glutes workout to be girl thing, men are in complete loss. The glutes are you your body’s largest and powerful muscle. Before you can think or anything, it is the muscle that provides proper hinging moment to your hips. A healthy and well developed glutes mean greater stability and lower body power. The muscle is huge and a proper glute workout routine will help you achieve the stability and strength. Glute muscle allows your hips to move by contracting in forward, backward, left, right every direction.

Problem With Weak Glutes

The main function of the glutes is to help the functioning of hip joint with flexion and extension. People with bad poster of just weak glutes, perform all the movements of hip with the lower back. That is how we see rounded lower back and a very poor posture.

Work on those glutes to keep your hip joint and back healthy. Your spine is very delicate. Weak or tight glutes will give you sore lower back and hamstrings. It will affect your balance and leave you with shooting pain down your leg. A proper glute workout routine should be part of your training no matter either you are a boy or girl, competing or not or whatever.

Glute Building Program

A tighter, firmer glutes not only looks jaw dropping, but from the strength point of view as well its crucial. Glute workout routine should not only be for the Instagram lovers, it is for the overall health of your lower back and hip movement. Here are just few workouts that can easily fit in your schedule to target those glutes well.

  1. Squat

    The best, the most common and the most effective workout for your overall lower body. Going till parallel to the floor is the aim or squat aiming those quads, hamstring and glutes all together. If you just increase the depth by some inches, you will target your glutes to whole new level. There will be better activation of glutes and hamstring with proper engagement of quads. This is the reason everyone has love-hate relation with squat. It benefits you while leaves you sore the next day. Do 4 sets of 8-12 reps with controlled descend.

    Also Read: Leg Workouts Without Weights

  2. The Hip Thrust

    Hip thrust, glute-ham bridge, whatever you call, it is the best workout to target your glutes. being a guy, you will get some awkward sights at you but leave it aside. It will engage you glutes and hamstrings at their most. This is the exercise that puts you in pain next day you try to poop. This exercise is done by resting your upper back on a bench and your knees bend at 90 degrees. Place a barbell below your lower abs at the hip bone area. Gently lower your hip down nearly touching the ground and shoot back up squeezing the hell out of it. Repeat the movement for 3-4 sets for 10-12 reps.

    glute workout routine

  3. Romanian Deadlift

    Stiff-legged deadlift or Romanian deadlift if you prefer, it targets your hamstring and glutes. With knees just bent to some degrees throughout the movement, lower the barbell in deadlift position until you feel the stretch and squeeze you way up. It is the proper involvement of both glutes and hamstring that makes well balanced backside both strength wide and aesthetically. Perform 3-4 sets of 8-12 controlled reps for beautiful looking glutes.

  4. Lunges

    Lunges is great exercise next to squat that just involves every bit of your lower body. With great level of involvement of glutes, hamstring, quads and every other muscles. Walking lunges is the other variation of your lunges that adds a whole new dimension to your workout. Perform 3 sets of 8-12 reps of this exercise to maximize your gains.

  5. Glutes Kick Back

    You tie an ankle attachment to the cable and perform this exercise. It is crucial workout because you can target the glutes in many other directions through this workout. You can do it with cable, free weight, smith machine and many other ways.

    Perform 3-4 sets of 10-12 controlled reps per side.

Wrapping Up Glute workout Routine

Not all of us seem to workout out our glutes as it should be. Many of us are already doing these exercises, but don’t really focus on glutes. We do squats for hams and quads but forget to involve glutes. Lunges makes glutes sore, but we cannot figure out why. So, follow this glute workout routine and add some glutes to your frame.