The Best 4 Chest Workouts at Home for Building Muscle

19 Sep 2024

Building a strong, defined chest is a primary goal for many fitness enthusiasts, and achieving this at home is entirely possible with the right equipment like EVOLPOW's home gym smith machine with cables. At EVOLPOW, we understand the importance of having high-quality, versatile fitness gear to help you reach your goals. In this blog, we'll explore the best four chest workouts you can do at home using the EVOLPOW M2A Brute All-in-One Smith Machine, our adjustable gym bench, and a set of dumbbells. These exercises will target different areas of your chest, helping with your muscle training and achieving a well-rounded physique.

Chest Press and Flies with Butterfly Machine

Flat, Incline, and Decline Bench Presses

Multi-Angle Dumbbell Chest Exercises

Cable Crossover Chest Press

Safety Instruction

Conclusion

Chest Press and Flies with Butterfly Machine

The first essential exercise for a well-rounded chest workout is the "Butterfly Machine Chest Press and Flies". The EVOLPOW M2A Brute All-in-One Smith Machine comes equipped with a butterfly machine attachment, making it easy to incorporate this exercise into your routine.

Chest Press: Start by adjusting the seat height on the butterfly machine so that your arms are parallel to the floor when you grip the handles. Sit with your back firmly against the seat's pad and your feet naturally flat on the floor, and grasp the handles. Press the handles forward until your arms are fully extended but not clocked, squeezing your chest muscles at the top of the movement. Slowly return to the starting position while feeling a stretch in your chest, ensuring that you maintain control throughout the motion. This exercise primarily targets the middle part of your chest. You can perform 3 sets of 10-12 reps to build mass and strength. Focus on controlled movements to maximize muscle engagement.

Chest Flies: Without changing your position on the chest press with the butterfly machine, adjust your grip so that your arms are slightly bent at the elbows. Instead of pressing the handles forward, bring them together in front of your chest, mimicking a hugging motion. Focus on squeezing your chest muscles as your arms are together. Slowly release and return to the starting position while maintaining tension in your chest muscles. Chest Flies target the inner part of your chest, you can complete 3 sets of 12-15 reps to give your pecs a well-defined look.

These two exercises combined make the butterfly machine an excellent tool for isolating and working your chest muscles from different angles.

Flat, Incline, and Decline Bench Presses

No chest workout is complete without the classic bench press, and the EVOLPOW M2A Brute All-in-One Smith Machine, combined with our adjustable fitness bench, allows you to perform this exercise in various positions to target the entire chest.

Flat Bench Press: Set the bench to a flat position and position it underneath the Smith machine's bar. Lie back on the bench with your feet firmly on the ground. Grip the barbell slightly wider than shoulder-width. Lower the bar to your chest, ensuring your elbows are at a 45-degree angle to your body. Push the bar back up to the starting position, ensuring full range of motion without locking your elbows at the top. focusing on engaging your chest muscles throughout the movement. The flat bench press primarily targets the middle part of your chest. You can perform 4 sets of 8-12 reps to build overall mass.

Incline Bench Press: Adjust the bench to an incline angle (around 30-45 degrees). This variation shifts the emphasis to the upper chest. Perform the press as you would with the flat bench, ensuring that your form remains strict to avoid engaging your shoulders too much. The incline bench press is crucial for developing the upper chest and achieving a more defined, sculpted appearance. You can complete 3 sets of 8-10 reps to build overall chest thickness.

Decline Bench Press: For the decline bench press, adjust the bench to a decline angle (about 15-30 degrees downward). This variation targets the lower part of your chest, an often-neglected area that can add fullness and depth to your pecs. Again, perform the press as usual, focusing on the lower chest contraction during the lift. You can perform 3 sets of 8-12 reps to create a balanced chest development.

By incorporating these three variations of the bench press into your workout, you can ensure that all areas of your chest are evenly developed, giving you a balanced and powerful physique.

Multi-Angle Dumbbell Chest Exercises

Dumbbells are an essential tool for building a strong chest, and when combined with the adjustable fitness bench from EVOLPOW, they allow for a wide range of exercises that target your chest from multiple angles.

Flat Dumbbell Press: Start with the bench in a flat position and hold a dumbbell in each hand. Lie back on the bench with your feet flat on the floor. Begin with the dumbbells positioned at your chest, palms facing forward. Press the dumbbells upward until your arms are fully extended, then slowly lower them back to the starting position. This exercise mimics the flat bench press but allows for a greater range of motion, which can lead to increased muscle activation. You can complete 4 sets of 10-12 reps to improve muscle symmetry.

Incline Dumbbell Press: Adjust the bench to an incline position and perform the same movement as the flat dumbbell press. The incline angle shifts the focus to the upper chest, helping to develop a well-rounded, muscular chest. You can perform 3 sets of 8-10 reps to build a fuller chest profile.

Decline Dumbbell Press: Set the bench to a decline position and perform the press as described above. Focus on the contraction of your lower chest during the upward phase and you can squeeze your lower chest muscles at the top of the movement for a second. The decline dumbbell press is excellent for targeting the lower chest and adding depth to your pectoral muscles. You can complete 3 sets of 10-12 reps to develop the lower chest and enhance overall chest definition.

Dumbbell Flies: Another effective exercise you can perform with dumbbells and an adjustable bench is the dumbbell fly. Set the bench to flat, incline, or decline position depending on which part of the chest you want to target. With a slight bend in your elbows, lower the dumbbells out to the sides in a wide arc, then bring them back together over your chest. This exercise is particularly good for developing the inner chest and creating a broader, more defined appearance.

By adjusting the bench and incorporating dumbbells into your routine, you can perform a variety of exercises that challenge your chest muscles from different angles, leading to more significant muscle growth and definition.

Cable Crossover Chest Press

The final exercise is the “Cable Crossover Chest Press”. The EVOLPOW M2A Brute All-in-One Smith Machine comes with a cable crossover attachment, which is perfect for this movement.

Cable Crossover Chest Press: The cable crossover chest press is a strength training exercise that targets the chest muscles, specifically the pectorals. To perform it, stand between two cable machines with the pulleys set to your shoulder height. Grab the handles, step forward to create tension, and press the handles together in front of your chest while keeping your elbows slightly bent. Hold for a moment at the top of the movement, focusing on squeezing your chest muscles. Slowly return to the starting position. This exercise emphasizes chest contraction and helps build muscle strength and definition. In addition, you can also train your lower chest and upper chest by setting the pulley to different heights to train yourself to have a full and perfect chest shape.

The cable crossover chest press is an excellent exercise for finishing off your chest workout. It targets the outer part of your chest, helping to create a more defined and sculpted look. Additionally, the constant tension provided by the cables ensures that your muscles are working throughout the entire range of motion, leading to greater muscle activation and growth.

Safety Instruction

When training the above four movements, follow the instructions to ensure that you are training with the correct movements. Please adjust the weights and number of sets/reps based on your fitness level and goals. When choosing the weight for all movements, try to start with a lightweight and gradually increase as your own strength improves. Don't be greedy. Safety always comes first. Listen to your body. If you feel any abnormal discomfort, stop training immediately. If necessary, please seek medical attention in time.

Conclusion

Building a muscular chest at home is entirely achievable with the right equipment and workout plan. The EVOLPOW M2A Brute All-in-One Smith Machine, combined with our adjustable fitness bench and a set of dumbbells, provides everything you need to perform a comprehensive chest workout. By incorporating these four exercises—Butterfly Machine Chest Press and Flies,

Flat/Incline/Decline Bench Presses, Multi-Angle Dumbbell Exercises, and Cable Crossover Chest Press—you can target all areas of your chest, ensuring balanced muscle growth and definition.

These exercises not only help you build muscle but also improve your overall strength, endurance, and athletic performance. Whether you're a beginner or a seasoned lifter, adding these movements to your routine will help you achieve your fitness goals faster and more effectively. So why wait? Equip your home gym with EVOLPOW's top-quality fitness products and start building the chest you've always wanted today.

Q&A

Q: What's a good chest workout without equipment?
A: Push-ups are a simple yet effective option. Try variations like wide-grip or decline push-ups to target different areas of your chest.

Q: How can I work my upper chest at home?
A: Incline push-ups are great. Use a sturdy chair or bench to elevate your hands and focus on your upper chest.

Q: How can I make chest workouts more challenging?
A: Add resistance bands or weights if you have them. If not, slow down your push-ups or try explosive push-ups for extra intensity.