Home Chest Exercises

Here is an explanation of what your chest muscles look like and what home exercises give your chest a nice, impressive look. From push-ups over flyes to dumbbell presses.

Your Chest Muscles

First of all let’s look at where those chest muscles are and what area they occupy.

The visible chest muscle is called the “pectoralis maior” and divided into two portions that can be trained separately, the large “sternal” and the smaller upper “clavicular”:

The two portions of the pectoralis maior muscle: sternal and clavicular.

Training The Sternal Head

The most basic exercise you can do for the large part of the chest is the push-up:

Another favorite of course is the bench press, which at home we can do on the floor. It doesn’t cost us too much range of motion and keeps the shoulder safe:

To train the sternal head without others muscles working along with it, you can do an isolation like the dumbbell fly:

Training The Clavicular Head

When yo want to train the upper chest, declined push-ups and inclined exercises with weights target it.

The exercise requiring the least equipment of course is the declined push-up:

The inclined version of the dumbbell press targets it as well:

You can of course also do flyes inclined:

A Note About The Inner Chest

I get questions about training the “inner chest” again and again and there also are videos showing you how you can supposedly do it. But it can’t work, because it’s just one muscle attached to your breastbone: