No Gym, No Problem: Chest and Triceps Workout at Home

Don't have time for the gym? Or do you simply prefer to train in the comfort of your own home? Then this workout is for you!

Using just your body weight, you can effectively work your chest and triceps—two of the most important muscle groups for strength and posture. This workout is quick, challenging, and can be done anywhere.

📋 Training Structure

Do 3 to 4 rounds, with 10 to 15 repetitions per exercise (or until failure).
Rest 30 to 60 seconds between each exercise and 1 to 2 minutes between rounds.

1️⃣ Decline Push-ups

Elevate your feet on a bench or chair. This variation emphasizes your upper chest. Keep your core tight and lower in a controlled manner.

2️⃣ Reverse Push-ups

Turn your hands back and keep your elbows close to your body. This movement works your lower chest and intensely engages your triceps.

3️⃣ Wide Push-ups

Increase the distance between your hands to maximize chest activation. Focus on control and range of motion.

4️⃣ Dips between chairs

Use two stable chairs or a bench to perform this classic triceps dip. Lower yourself until your elbows are at a 90-degree angle.

5️⃣ Diamond Push-ups

Place your hands together in a diamond shape, just below your chest. You'll feel your triceps working intensely—this is the perfect finishing exercise!

🚀 No Excuses

This workout is ideal for those who want results without relying on equipment or a gym. There are no excuses—you just need your body and the will to improve!

👉 Try this workout and challenge yourself to complete 3 or more rounds.
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