8 Back And Chest Workout For Men At Home

8 Back And Chest Workout For Men At Home

Dear readers, today through this article we are going to give you information about the back chest workout for men at home. 

The back is the part of the body that people see first, so you must pay some attention to the chest. If the chest is wide and strong, then even in the crowd, your personality can look completely different and attractive from others. But it takes some hard work to get the chest in the right shape. For this, a good workout with the right technique and a balanced diet are necessary.

If you have passion and passion, then you can also make your chest wide and strong by doing exercises at home. If you are wondering how to make a chest and back at home, how to strengthen your chest and back, or what are the best workout and diet for your chest and back? then do not worry, in this article, we will know about all these things.

Equipments Needed To Do Back And Chest Workout For Men At Home

To do chest and back exercises at home you will need some equipment. It will cost you a little, but in a way, it will be an investment made by you on your body, which will give you profit in the future. You must have this equipment.

  • Dumbbells (5kg, 7.5kg, 10kg, 15kg sets)
  • Rubber or iron plates (5kg×2, 10kg×2, 2.5kg×2)
  • A 5-7 feet long barbell road
  • Adjustable bench

Also Read: 8 Exercises To Reduce Breast Size

Back And Chest Workout For Men At Home

A broad chest and strong body are the desire of every young man, but due to some reason, many people’s chest muscles are not able to grow. Because of this, they start getting very upset. But being upset and sad will do nothing. If you want your chest to look strong, tight, and wide, then you have to work hard for it.

Some people also work very hard to make the chest strong and wide, but even then they do not get good results. There is a big reason for this that most people think that only lifting heavyweights in the gym can make the chest wider and this is their biggest mistake.

Muscles grow not by lifting heavy weights but by using the right technique and taking a good diet. Along with this, some small things also have to be taken care of, about which we will know further. Learn more about how to make the chest strong

How To Make Chest Strong?

For how to make your chest strong you must know about three things.

About Chest Muscles

To grow any body part, you must be aware of the muscles of that body part and this rule applies to the chest as well. Let us tell you that in human anatomy, the chest is known as the pectoral and there are two main muscles inside the pectoral, the pectoral major and the pectoral minor.

  • Pectoral Major: These are the external muscles of the chest. Exercises like bench press, dumbbell press, push-ups, etc. hit the pectoral major muscles. This increases the thickness of the chest.
  • Pectoral Minor: These are the inner muscles of the chest. All types of fly exercises hit the inner chest. This increases the width of the chest.

About Best Chest Exercises

After knowing about the chest muscles, you should also know about the exercise of these muscles. It should not happen that you keep exercising only one muscle. It has been seen that most of the people exercise only the pectoral major muscle, ignore the pectoral minor, which is not good. We will know further about the best chest workout.

About A Good Diet

Along with exercise, you should also be aware of your diet. Chest muscles cannot grow only by exercising, for this good diet is also necessary. Therefore, all those nutrients should be present in your food which can grow chest muscles.

8 Back And Chest Workout For Men At Home 

For how to make a chest at home we are telling below about some such exercises which you can easily do at home by taking some time out.


Pushups | Back And Chest Workout For Men | Chest Workout For At Home

The name of push-up comes first in the best chest workout at home. This is an exercise that everyone can easily do and it is a good exercise for the upper, middle, and lower part of the chest. You can also start your chest workout with pushups. In the beginning, try to do 3 sets of 12 reps and then gradually increase the reps. It also increases the stamina of the body.

Barbell Bench Press

Barbell Bench Press | Back And Chest Workout For Men | Chest Workout For At Home

The barbell bench press is one of the best chest exercises. Whether you are a bodybuilder, a fitness model, or an athlete, you will find this exercise in everyone’s chest workout. The pectoral major muscles are hit by the barbell bench press, which increases the thickness of the chest. Those people who have a question about how to make a chest at home, they must practice this exercise.

Also Read: How To Lose Love Handles For Men?

Decline Bench Press

Decline Bench Press | Back And Chest Workout For Men | Chest Workout For At Home

Decline means downward. In this exercise, the bench is 15-20 degrees down. Put weight according to your capacity in the barbell, press upwards, and then slowly bring it to the lower part of the chest. Try not to jerk the barbell down. This is a great exercise to do at home to strengthen the lower chest muscles.

Incline Bench Press

Incline Bench Press | Back And Chest Workout For Men | Chest Workout For At Home

In the Decline Bench Press, where we had made the angle of the bench 15-20 degrees down, in the Incline Bench Press, we will keep the angle of the bench upwards 30-40 degrees. In this too, lifting the weight upwards has to be brought down slowly. This exercise strengthens the upper chest. This exercise is one of the best chest workouts at home.

Dumbbell Fly

Dumbbell Fly | Back And Chest Workout For Men | Chest Workout For At Home

The next name in exercise is Dumbbell Fly exercise. This gives a good stretch to the entire chest, which makes the chest broad and strong.

Also Read: How To Lose Weight While Sleeping?

Incline Dumbbell Press

Incline dumbbell press | Back And Chest Workout For Men | Chest Workout For At Home

Incline Dumbbell Press is also a good exercise. This exercise is very similar to the incline bench press, except that dumbbells are used instead of barbells. Along with the chest, this exercise also hits a few shoulder muscles. Overall, this is a good exercise to grow the upper body.

Diamond Push-Ups

Diamond Push-Ups | Back And Chest Workout For Men | Chest Workout For At Home

Diamond pushups are also a great exercise to grow the chest. These are a little different and more difficult than the normal pushups. Pushups have to be done by keeping both the palms on the ground in a diamond shape. It is a good exercise for the chest as well as triceps muscles.

Dumbbell Pullover

Dumbbell Pullover | Back And Chest Workout For Men | Chest Workout For At Home

The last exercise in the Best Chest Workout at Home is dumbbell pull-overs. Make sure to practice this to make the chest wider and stronger. Dumbbell pull-overs can be done on both flat and incline benches. 

Ways To Increase Men’s Chest

Along with exercise, some other things are also necessary for men to make their chest strong and wide. Which we are telling below.

Eat protein-rich food to build chest

The muscles of the chest will not grow only by exercising, the muscles will also need a good diet to grow. Especially they will need a good amount of protein. Protein is the most important nutrient for muscles, exercising without protein is in a way like doing unnecessary work.

To grow chest muscles, you must take at least one and a half times more protein than your body weight in a day. In this way, if your weight is 60 kg, then you must take at least 90 grams of protein per day. For protein, you can consume egg, chicken breast, fish, milk, curd, cheese, sprouts, soybean, lentils, whey protein, etc.

Also Read: 16 High Protein Sources in Veg Food: Benefits and Side Effects

Other Important Nutrients

Apart from protein, you should also include the proper amount of carbohydrates, fats, fiber, vitamins, and minerals in your diet. All these also have an important contribution to muscle growth and their consumption also leads to quick muscle recovery. Apart from this, stay away from oily food, fast food, sweets, food with more chili spices, packaged food in the market, etc.

Relax The Body

Rest is also necessary for the growth of chest muscles.  Never ignore it in the remedy to increase the chest of men. After working out to increase the chest, muscles are in dire need of rest along with healthy foods to recover.

You must take good sleep of 7-8 hours at night. If possible, give rest to the body for one to two hours during the day as well. All muscles grow in sleep.

Be Patient And Work Hard

After doing all the measures we have mentioned above, it is not that your chest will be formed in 10 days.  It may take some time, you have to be patient. Most of the people are not able to keep patience, after working hard for 10-20 days, when they do not get the result, they get demotivated and stop exercising in the middle.

But you don’t have to do this, keep working hard. One day you will get the fruits of your hard work. Patience is the most important thing in bodybuilding.

Tips To Increase Chest

  • Warm-up for 10-15 minutes before doing chest exercises, this reduces the risk of injury to a great extent.
  • Avoid over-exercising, do not exercise the chest too much.
  • Chest workouts can be done two days a week. Also, give rest to the chest muscles.
  • Try to lift the weight according to your capacity. Do not try to lift too heavyweights, as this can increase the risk of injury.
  • Apart from the chest, pay attention to other body parts as well, do not keep doing chest exercises only.
  • Change the chest exercise routine from time to time, do not do the same exercise.
  • After exercise, take a high protein diet, try to take as much lean protein as possible.


In this article, we learned about back and chest workout for men at home. Hope you got some good information from this.


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