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HOME Chest and Tricep Workout | No Equipment

HOME Chest and Tricep Workout | No Equipment
HOME Chest and Tricep Workout | No Equipment

You can’t make any more excuses about not being able to workout due to quarantine, or gym closed! In this article, we will show you how to workout Chest and triceps at home without weights

Home Chest Workout

Building chest muscles don’t have to be complicated, so let’s get back to the basics with these bodyweight exercises that will give you excellent results at home.


1. PUSH-UPS

Push-ups are a great bodyweight exercise that hits your chest and arms. The beauty of the push-up is that you can do it anywhere and anytime by using your own body weight, you just need a firm surface.

The push-up requires several muscle groups to work, unlike other exercises that require weights, it works for the smaller muscle groups and uses them as stabilizers. This means that your core and hip flexors are also affected even though your chest is the main target.

2. DECLINE PUSH-UPS

The decline in push-up is a more difficult version of the basic push-up. The difficulty is increased by placing your feet on a higher level than your hands. The higher your bench/chair/box is the more difficult and intense the movement gets, and consequentially you get better results.

3. DIAMOND PUSH-UPS

Diamond push-ups are another challenging variation of push-ups performed by placing your hands close together until your thumbs and index fingers touch forming a “diamond” shape. Having your hands in this position while doing push-ups will slightly alter which muscles are involved in the exercise - triceps and inner chest muscles will be affected more.

4. PUSH-UP HOLD

The push-up hold is an isometric (held) type of exercise that will improve your chest strength and definition and will also work your core, shoulders, and arms. This exercise has another benefit apart from making you physically strong, it will definitely make you mentally “tougher”.

This is because you need to hold the push-up position (lowered down) for as much as you can. So if you think that doing push-ups is tough, think how tough this is. The main key here is to believe that you can do it and to push your limits.


Find various chest workout routines in the Madbarz Workout App for iOS and Android! You can also create your own workouts or filter out Madbarz workouts by the areas you want to focus on.

5. WIDE PUSH-UPS

Doing push-ups in a wide position is another variation that will put more pressure on your chest. This is because most of your weight is transferred to your pectoral (chest) muscles when you place your hands in a wide position. So the farther you put your hands out, the greater the challenge for your chest.

Wide push-ups make you use your pectoral muscles more to help you lift your body and this will improve the strength in your upper body.

Home Triceps Workout

Today we introduce to you the most effective exercises for the triceps muscle and the triceps muscle as an auxiliary function. You maybe know that the triceps are bigger than the biceps and consists of three parts. You claim these parts with any triceps exercise and can make rapid progress in building up the muscle.

Easy At-Home Tricep Exercises

While there are a bunch of ways to work out your triceps at the gym, here are some easy ways any beginner can work on them at home with a pair of dumbbells.

1.Tricep Extensions

The tricep extension is one of the easiest exercises for making sure you’re working the right muscle trust us, you’ll feel it. To do it:

  • Stands with your feet shoulder-width apart
  • Grasp the weight with both hands and place behind your head, aiming for between your shoulder blades
  • Lift your arms so they’re straight above your head, making sure your elbows don’t flare outward too much
  • Aim for 4 sets of 8 -12 reps

2.Tricep Kickback

You might feel a little silly in this crouched over, speed skater-Esque position you can also kneel on a bench with the leg opposite the arm lifting but it’s a fantastic one for the back of your arms, and it’s a little easier to keep your elbows straight than a tricep extension.

  • Stand with your feet together, knees slightly bent, and bent forward at the waist
  • Hold onto your weights with your arms hanging straight down and then lift upward like they’re bags of groceries, keeping your arms close to your side. If you have a mirror you should see the back of your arm straight and slightly higher than your back, but you will also be able to feel your upper back /shoulder muscles ‘squish’ together.
  • Bring your forearms back again, staying close to your body until your arm is straight, then repeat for 4 sets of 8 -12 reps.

3.Tricep Dips

Is there anything more impressive than someone casually doing tricep dips on a park bench during their run? Dips are a more intense tricep exercise because you’re supporting your whole body, so take it slow and work your way up to them!

  • Find a low and very secure chair, table or bench and place your hands on it, shoulder-width apart, behind you.
  • Put your feet in front of you with a slight bend.
  • Straighten your arms without locking them and then slowly bend your elbows and lower your body toward the floor, until your elbow is at about a 90-degree angle. Remember to keep your butt close to the bench!
  • Once you reach the ‘bottom’ of the move, straighten your arms to push down on the bench till you’re back ‘at the top.
  • Do about 15 reps and 2-3 sets.
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