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Hitting your pecs with a home chest workout can be challenging. This is because it is hard to fully contract your chest muscles when all you do are standard pushups and dips. In this video, I show you the four best home inner pec exercises to help you build a bigger, more defined chest with minimal equipment.

In fact, to perform the 4 exercises for your chest shown in this video, all you will need is a single band or just your own bodyweight. Let’s start by looking at the most basic of these home chest exercises. We are talking about the standing one arm band crossover. The key to this movement is to extend the non working arm out in front of your body and contract your chest on that side as well. From here, you have established a target for the working arm to be sure it crosses and you have engaged the chest on the opposite side which will increase the strength of contraction on the working arm at the end of the movement.

Next you want to test your isometric and eccentric strength on this same side by getting your arm to the middle position and now step away from the band. You are going to keep walking out until your arm is no longer able to maintain its position along the midline of your chest.

Next you are going to hit the ground for two of the greatest pushup variations for building a complete, ripped, more defined chest. This is because with these movements, you aren’t just doing the pressing portion of the exercise but you are adding in the all important crossover to hit the horizontal adduction function of the pecs.

With a band in one hand, perform what appears to be a normal pushup. However, when you get to the top of the rep pick up your hand with the band in it and cross it over the other until you can put it flat on the ground on the opposite side of it. This will briefly provide an incredibly strong contraction of the chest. Pick up the hand and return it to the starting position.

This actual adduction exercise is one that can be compared a bit to the simulated adduction (or relative adduction) that we were able to create in a previous video with the twisting chest pushup. This one also adducts the upper arm but does so by moving the body on the arm rather than the arm on the body. Either one will pump up your chest and bring out the gains if you start incorporating them whether you are training at home or at the gym.

For a complete home workout for your chest and the rest of your body for that matter, head to and get the ATHLEAN XERO bodyweight only program. If you have a bit of home gym equipment and you would rather train at home (or even at the gym) be sure to check out the AX-1 program.

For more bodyweight chest exercises and workouts for your chest at home, be sure to subscribe to our channel here on youtube at

What You Can Do to Improve Your Physique

Poor health and fitness can adversely affect you, both personally and on an emotional level. You need to do a lot of your quest in order that you don’t really harm oneself hitting the gym. There are some tips shown below to assist you to start with a training program that will meet your needs as well as your objectives.

Exercise can play a major role in helping you to lose weight. A lot of people can’t keep up their motivation, however. If you look hard enough you can find exercise that is fun to do. The following article is loaded with creative ideas to get you started and keep you going.

Although this report could make it sound effortless, the most crucial component is work and perseverence. Exercising could be exciting as well as simple, but it also demands consistent work to accomplish any final results. So, switch off the television and obtain from the chair, proceed to the gym, and start working out.