An introduction to our No Gym, No Problem home workout series!

<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-indent: 0px;text-decoration: none;text-align: center;" id="isPasted">How to Stay Active at Home: Your Guide to Getting Fit Without the Gym <img src="https://attachments.gorgias.help/B9Zby7ZG0O5xeNk3/hc/bgJ1Q6QJDP2vXKOM/2025050818-fee7693d-af64-47a4-a6d4-0d33a0ca3b19-screenshot%202025-05-08%20at%202.48.51%E2%80%AFpm.png" style="width: 450px;" class="fr-fic fr-dib"><p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Let&#x2019;s be completely honest: not everyone has time to hit the gym, has access to fancy equipment, or even has the ability to leave home to work out. But I have some good news&#x2014;you don&#x2019;t need any of that to stay fit, build strength, and feel great.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Welcome to our new blog series on working out at home without equipment. We all have challenges in our lives that can prevent us from prioritizing our health, but at GDRLabs, we are committed to helping you create the healthiest you possible. Whether you&apos;re new to exercise or looking for convenient ways to stay in shape, this series is for you. There are many ways to maintain your physical fitness by simply applying your bodyweight to proven techniques, and we cannot wait to share them with you!<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Over the coming weeks, we&#x2019;ll share practical, easy-to-follow workouts that require zero equipment&#x2014;just your body, a bit of space, and a few minutes of your day.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 14pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Why Ditch the Equipment to Work Out?<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">No-equipment workouts are:<ul><li style="font-size: 16px;">Accessible: No cost, no commute:&#xA0;no excuses.</li><li style="font-size: 16px;">Flexible: Do them anywhere&#x2014;in your living room, backyard, quick sessions at the office, or even in your hotel room while traveling.</li><li style="font-size: 16px;">Effective: Bodyweight exercises have been shown to build strength, improve mobility, and even boost heart health when done consistently.</li></ul><p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Whether it&#x2019;s hard to find the time or you lack the space for basic equipment, these workouts are meant to be tailored to fit your lifestyle.&#xA0;<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Let&apos;s preview just a few ways you can work out at home. We&#x2019;ll focus on two foundational pillars of bodyweight training (and all strength training): upper-body and lower-body&#xA0;workouts.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">&#xA0;<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 14pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">&#x1F53C;&#xA0;What Upper-Body Workouts Can You Do at Home?<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">The upper body consists of your chest, shoulders, arms, and back. You can target all these muscles without a single piece of equipment, from the comfort of your home:<ul><li style="font-size: 16px;">Push-ups: A classic for a reason; push-ups build chest, shoulders, and triceps muscles. Variations of this workout include incline, decline, diamond push-ups, and many more.</li><li style="font-size: 16px;">Triceps dips: Get those arms toned by using the edge of a sturdy chair or couch to strengthen the backs of your arms.</li><li style="font-size: 16px;">Wall walks: Great for shoulder stability and core strength (they do require some solid coordination)&#x2014;especially if you&#x2019;re working toward handstand progressions.</li><li style="font-size: 16px;">Superman holds: Target your lower back and shoulders by lifting your arms and legs while lying face down on the floor. This mimics back extensions performed in a traditional gym space.</li></ul><p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">&#xA0;<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 14pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">&#x1F53D;&#xA0;But What About Lower-Body Workouts?<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Strong legs are paramount at any age. They are the key to mobility, balance, and overall strength. Here are a few, simple ways to build lower-body strength using bodyweight:<ul><li style="font-size: 16px;">Squats: These engage your quads, glutes, and hamstrings. Variations like jump squats and sumo squats can add challenge, increase difficulty, and allow for adjustment if you plateau.</li><li style="font-size: 16px;">Lunges: One of the most challenging and most effective leg workouts in our experience&#x2026; Forward, reverse, or side lunges target multiple muscles and improve balance while isolating each muscle in the lower body.</li><li style="font-size: 16px;">Glute bridges: Getting a good glute workout is tough from home. Glute bridges, in combination with squats, are excellent for glutes and hamstrings&#x2014;and easy to do lying on the floor.</li><li style="font-size: 16px;">Wall sits: What at first appears to be a simple exercise, this deceptive, isometric move builds endurance in your quads and engages your core.</li></ul><p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">&#xA0;<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 14pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">That&#x2019;s Great, but What do I do Next?<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">In every upcoming post, we&#x2019;ll be breaking down individual workouts, providing tips for form and progression, and even offering beginner and advanced variations when needed. Whether you have just five minutes or 45, you can always perform a workout to advance your physical fitness! We will present you with options that you can fit into your goals and schedule.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">So, roll out your mat (or just clear some space on the floor) and get ready to get active!&#xA0;<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">No gym? No problem. Your body is the best equipment around.Stay tuned for the first workouts coming soon!

How to Stay Active at Home

How to Stay Active at Home: Upper Body Workouts, Chest with Bodyweight. In this installment of How to Stay Active at Home, we’re homing in on one of the most sought-after muscle groups that most people think they can only enhance in the gym—the chest

<p style="line-height: normal; font-size: medium; font-family: Aptos, sans-serif; margin: 0in 0in 16.05pt; color: rgb(0, 0, 0); font-style: normal; font-weight: 400; text-align: center; text-indent: 0px; text-decoration: none;" id="isPasted">How to Stay Active at Home: Upper Body Workouts, Chest with Bodyweight <img src="https://attachments.gorgias.help/B9Zby7ZG0O5xeNk3/hc/bgJ1Q6QJDP2vXKOM/2025051214-034d6026-4437-432f-aa74-79879942c56e-adobestock_688212011.jpeg" style="width: 400px;" class="fr-fic fr-dib"> <p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">In this installment of How to Stay Active at Home, we&#x2019;re homing in on one of the most sought-after muscle groups that most people think they can only enhance in the gym&#x2014;the chest. Whether aiming for strength, tone, or definition, the bottom line is: you don&#x2019;t need fancy equipment or a gym membership to get noticeable results. The truth is, by using just your bodyweight and a little floor space (&#x2026;and maybe a mat for comfort), you can perform the same exercises in a gym setting that effectively target your chest muscles and build your upper body strength.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 14.9pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Why Start with the Chest?<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">The chest muscles, primarily the pectoralis major and minor, are key for everyday activities and general strength. Your chest muscles control pushing movements, posture, and overall upper body balance, so they are essential to focus on. Strengthening this area can also enhance your physique&#x2019;s appearance and improve your functional strength.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 14.9pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">The Power and Freedom of Bodyweight Training<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Not only are bodyweight exercises convenient&#x2014;they&#x2019;re also incredibly practical. By manipulating angles, tempo, and repetitions, you can progressively overload your muscles just as you would with weights. That is, you can get the same results from a home workout as you would in the gym with expensive equipment! On top of that, bodyweight workouts simultaneously engage stabilizing muscles more than machine-based movements do, which can lead to better overall strength and coordination.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 14.9pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Examples of Chest-Focused Bodyweight Exercises<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Now that you&#x2019;ve read some of the benefits of bodyweight-based chest exercises, here are some tried-and-true moves that you can incorporate into a home chest workout routine right now:<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 14pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">1. Standard Push-Ups<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">A classic for a reason. Works the chest, shoulders, triceps, and core.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Form tip: Keep your body in a straight line, lower until your chest nearly touches the floor, and push back up. You may reference an online video for further clarification, but it is reasonably straightforward.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 14pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">2. Wide Push-Ups<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Same thing, but place your hand further apart! A wider hand placement shifts more emphasis to the chest and away from the arm muscles.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Form tip: Place your hands slightly wider than shoulder-width apart and avoid letting your elbows flare out too far. This can put undue strain on your shoulders.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 14pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">3. Incline Push-Ups<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">These are great for beginners, warming up, or with high reps, a great workout. Incline push-ups reduce resistance while still targeting the chest. They tend to favor the upper chest muscles.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">How: Place your hands on a raised surface like a bench or sturdy table.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 14pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">4. Decline Push-Ups<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">The opposite of Incline Push-Ups, these push-ups are a bit tougher. To perform, elevate your feet and place them on a chair or couch to increase difficulty and emphasize the lower chest.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">How: Place your feet on a couch or chair and your hands shoulder-width apart on the floor.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 14pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">5. Archer Push-Ups<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Build unilateral (one side at a time) strength by shifting weight from side to side.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Form tip: Lower your body toward one arm while extending the other, then alternate sides.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 14pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">6. Pseudo Planche Push-Ups<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">A more advanced movement. This intensely targets the chest and front shoulders by forcing weight forward during a push-up.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Form tip: Lean forward as you push up to increase the load on your chest.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 14pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">7. Explosive Push-Ups (Clap or Plyometric)<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Also advanced, this motion requires you to be able to create space between yourself and the floor once you push up, effectively &#x201C;jumping&#x201D; with your arms. These activate fast-twitch fibers and can increase overall power.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Warning: These are more advanced. Please ensure you&#x2019;re comfortable with and can perform regular push-ups with great form first.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 14pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">8. Chest Dips (Using the Edge of a Counter or Chair)<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">If you have two stable surfaces (like chairs or countertops), dips can be done at home, too. Place yourself between the two palmable surfaces, ensure you have enough space to dangle your body, lower your weight until your arms are just about parallel, and then extend.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Form tip: Lean forward slightly to shift the load to your chest.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 14.9pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Sample At-Home Chest Workout:<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Perform 3&#x2013;4 rounds of the following, resting 30&#x2013;60 seconds between exercises:<ul><li style="font-size: 16px;">12 Wide Push-Ups</li><li style="font-size: 16px;">10 Decline Push-Ups</li><li style="font-size: 16px;">8 Archer Push-Ups (each side)</li><li style="font-size: 16px;">10 Pseudo Planche Push-Ups</li><li style="font-size: 16px;">10 Explosive Push-Ups (or Standard if needed)</li></ul><p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Finish with a plank (push-up stance, but on your forearms and hold) for 1&#x2013;2 minutes to engage the core and stabilize the upper body.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 14.9pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Additional Tips to Progress Without Weights<ul><li>Slow the motion down: Increase time under tension by slowing the movement.</li><li>Increase reps or sets: Over time, a gradual increase in volume increases muscle growth.</li><li>Elevate or modify angles: Adjust leverage to make movements more difficult.</li><li>Try Holds: Pausing mid-rep builds endurance and increases strength.</li></ul><p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 14.9pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">The Key: Consistency<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">The best workout is the one you stick to.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">&#xA0; A gym is not a requirement&#x2014;a little dedication and creativity are all that&#x2019;s needed to succeed. With a bodyweight-only chest routine, you can develop strength, increase definition, and muscle control right from your living room floor.<p style="margin-top:0in;margin-right:0in;margin-bottom:8.0pt;margin-left:0in;line-height: normal;font-size: medium;font-family: Aptos, sans-serif;margin: 0in 0in 12pt;color: rgb(0, 0, 0);font-style: normal;font-weight: 400;text-align: start;text-indent: 0px;text-decoration: none;">Stay tuned for our next post in the How to Stay Active at Home series, where we&#x2019;ll tackle additional practical upper-body bodyweight training before we move to lower-body!

Upper Body Workouts, Chest with Bodyweight

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A list of articles detailing the benefits of working out from home also details the types of workouts you can perform without equipment. No gym, no problem!