Introduction

It’s not always possible to get to the gym. Demands placed on us through today’s society, namely work and home life, sometimes mean that there are simply not enough hours in the day to squeeze in a gym visit too.

This isn’t always a bad thing and you can use this time away from the gym to catch up on some well earned rest and recuperation. However, if for whatever reason you fail to attend the gym for several consecutive days due to the stresses and strains of everyday life then the other alternative might be some good old fashioned home based exercise.

The problem with exercising at home, especially if you’re looking to undertake resistance work, is that there’s only so much you can do and you are greatly limited by kit. This article considers several chest based home exercises which you can easily carry out with little or no equipment.

Before we start, be honest, who when you think of home based chest exercises can only think of press-ups? Don’t get me wrong, press-ups are a great exercise to target the chest region, but variety is the spice of life after all. This article considers several effective alternatives starting with arm circles:

Alternative Home Based Chest Exercises
Arm Circles:

To perform this exercise lie on your back on the floor. Support your neck and back region if required with adequate pillows. You will also require some resistance in which you can utilise anything from dumbbells to equivalent items of furniture. To commence raise both your arms with your palms facing upwards so that your elbows are by your ears. Circle your arms out to the sides so that you finish palms down and touch the top of your thighs. Reverse the motion. This is one repetition.

Bear Walking:

Growling not required! To commence this exercise start on both hands and feet with your bottom in the air facing upwards. This is your starting position. Remaining a rigid core throughout, walk your hands forwards away from your feet. All weight should be transferred through your arm and shoulder region. Continue this movement until you achieve a position which looks similar to that of a press-up. At this point start to reverse the movement until your hands and feet once again meet and you are back at your starting point.

Ball Squeeze:

As the name aptly suggests, this particular exercise involves squeezing a ball or similar item. This exercise can either be performed in a seated or standing position, depending on personal preference. To commence, hold the ball at your sternum region with your elbows raised to shoulder height. Each palm should be making contact with the ball. Compress the ball until you feel your chest region contract and hold. Maintain this position for 30 seconds or until you reach fatigue. This is one repetition.

Final Word

Although there’s no substitute for the gym, when you have to make the most of what you’ve got these exercises could prove invaluable. Furthermore, they add variety to the otherwise tedious and monotonous task of performing press-up after press-up. So next time you’re due a chest workout and can’t get to the gym, why not put these 3 exercises to good use.