A Human Web
Join

Strength at home

Chest workout at home: push-ups, floor presses and flys

Press first, then fly. Push-ups and floor presses work your chest, shoulders and triceps; the fly works your chest with your elbows held still. Lying on the floor stops your arms at about chest level, the limit a hospital shoulder handout recommends for flys. No dumbbells? Use a band anchored behind you for the fly. Do it once or twice a week, alongside a pulling session; the doses are our starting point.

30 minBeginner8 movesA band · A dumbbell · A bench or box · A wallShoulders · Back · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Shoulder CARs (controlled articular rotations)3 circles each arm
    Beginner · Shoulders, Back · 3D demoEasier: Arm circlesHarder: Sleeper stretch
  2. Scapular push-up (push-up plus)10 reps
    Beginner · Shoulders, Chest, Abs · 3D demoEasier: Dumbbell shoulder-blade punchHarder: Push-up
  3. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoOr arm circles without a bandEasier: Prone Y-T-W raisesHarder: Tuck back lever

Main sets

Rest As noted on each move

  1. Push-up3 sets of 6 to 15
    Intermediate · Chest, Triceps, Shoulders · 3D demoRest 90 s; 2 to 3 reps in reserve. Hands on a worktop, table or the bottom stair to make it easierEasier: Wall push-upHarder: Close-grip push-up (close triceps position)
  2. Dumbbell floor press3 sets of 8 to 12
    Intermediate · Triceps, Chest, Shoulders · 3D demoRest 90 s; 2 to 3 reps in reserve. Lower until your upper arms touch the floor lightlyEasier: Chest press machineHarder: Bench press with chains
  3. Dumbbell fly3 sets of 10 to 15
    Intermediate · Chest, Shoulders · 3D demoRest 60 to 90 s; the last set 0 to 2 reps short. No bench? Lie on the floor, elbows softly bent, and open until your upper arms touch down. No dumbbells? Do the standing band chest flyEasier: Cable flyHarder: Bodyweight fly on rolling bars
  4. Dumbbell squeeze press2 sets of 8 to 12
    Beginner · Triceps, Chest, Shoulders · 3D demoRest 60 to 90 s. Press the dumbbells together hard as you push them upHarder: Barbell bench press

Cool-down (optional)

  1. Doorway chest opener30 s
    Beginner · Chest, Shoulders · 3D demoEasier: Elbows backHarder: Fish pose (Matsyasana)

Tips

  • In your first two weeks, stop every set with 3 or 4 reps to spare.
  • Keep the fly light: a weight you can control for 10 to 15 reps without your elbows straightening or the weights dropping below chest level.
  • A sudden pop or tearing feeling at the front of your armpit or chest means stop and get it checked the same day.
  • Shoulder pain: shorten the range of the presses and flys, and keep the pain to about 5 out of 10, back to normal by your next session.
  • Later in pregnancy, avoid lying on your back for more than a few minutes: do push-ups against a worktop and the standing band fly instead.
  • Balance your week with pulling: our upper body workout at home pairs every push with a pull.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

Find more moves like these

More strength at home

Beginner bodyweight workout

A 20-minute full-body workout with no equipment: squats, knee push-ups, bridges, lunges and planks.

20 minBeginner10 movesNo equipment

Full-body bodyweight workout

An intermediate no-equipment workout: push-ups, split squats, single-leg bridges, pike push-ups and core work.

30 minIntermediate11 movesNo equipment

Full-body dumbbell workout

A 35-minute full-body strength workout with dumbbells: goblet squats, presses, rows, Romanian deadlifts and carries.

35 minIntermediate9 movesA band, A dumbbell

Questions people ask

How long does the chest workout at home: push-ups, floor presses and flys take?

About 30 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A band, A dumbbell, A bench or box, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 7 of its 8 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.