Grab a Huge Chest Pump at Home with Our Eight-Week Training Plan

Every man who works out is after a muscular chest, but spending hours and hours benching in the gym isn't the only way to pump up your pecs. With the correct know how, you can grab a great chest workout at home too.

Our at-home, bodyweight chest workout has been split into three sections, with each phase designed to build a new layer of upper-body muscle in just eight weeks. The first phase builds endurance, the second boosts strength and the final phase adds explosiveness and speed so you can pack on more size.

The entire programme is based on variations of the standard press-up. It's that simple. But for anyone new to the movement, we suggest you check out these press-up variations first. For everyone else, get ready to drop down and build a bigger, wider, more muscular chest at home using nothing more than your bodyweight.

How to Do the Workout

You're going to build the basis for a bigger chest by performing the first three of our chest exercises three days a week for a fortnight. Take at least one day's rest between workouts. Complete three sets of each exercise, resting for one to two minutes between sets. Aim to push out 10 to 15 reps, but if that's beyond your chest efforts, just do the best you can.

Once you've done two weeks of those first three exercises, move on to exercises four, five, six and seven. Perform these variations two days a week for the next four weeks. Complete four sets of each exercise, and rest for one to two minutes between sets. Again, aim for 10 to 15 reps per set or as many as you can.

After four weeks of hard work, you'll have built base muscle endurance (weeks 1 and 2), and added strength. The final phase develops the explosiveness and speed, which will give you a performance edge in any sport that uses your upper body, plus the size and definition that means people will know you've been seriously working on your chest. It doesn't come easy, though. You'll now complete the same exercises as in phase two (weeks three to six), but as a circuit, performing one exercise after the other with no rest in between. Try to perform 10 reps of each exercise. That's a set. Rest for one-to-two minutes, then repeat for a total of four sets. Collapsing is optional. Do this twice a week, allowing three days of rest between sessions. You'll need it.

Oh and before you begin, exercises eight to 10 are optional (you'll be pleased to hear), but feel free to add them in after the first three weeks if your workouts begin to become monotonous.