Today’s workout is a balloon method home chest workout for perfect pecs in 20 minutes!
This was my go to chest workout routine throughout a 3 month stretch in quarantine, and helped me keep my chest in shape and sculpt both my upper chest and lower chest from the convenience of my own home, with no equipment.
The great thing about this home workout is that it can be challenging for all fitness levels.
Whether you are an elite powerlifter with a 500 pound bench press, or a beginner - this home chest workout is set up to be challenging to all fitness levels and help you grow every muscle fiber in your pecs with time under tension training.
While it's great to lift heavy and increase your one rep max on bench press, you can grow a muscle just as fast by focusing on time under tension training vs. lifting extremely heavy.
If you are at home you obviously don't have the luxury to lift heavy, so this home pec workout is perfect!
This home chest workout has a huge focus on time under tension and really targeting different sections of your chest with advanced bodyweight chest exercises.
This is an intense home chest workout because it follows the Balloon Method, which maximizes the 3 science backed ways your body builds muscle.
Because we don’t have access to weights, there is a big focus on perfect form and activation and maximum time under tension during this home chest workout. This triggers more metabolic stress during the workout, and will fuel chest growth in just 20 minutes!
Save this home chest workout that combines 6 of my favorite chest exercises that you can do with no equipment, and perform from the convenience of your own home up to 3x per week to target your upper chest all the way down to your lower chest.
#1 perfect pushups until failure
Sets | 2 |
Reps | AMRAP |
Rest Time | 60 seconds |
#2 decline pushups
Sets | 3 |
Reps | AMRAP |
Rest Time | less than 60 seconds |
#3 incline slo mo pushups
Sets | 2-3 |
Reps | AMRAP |
Rest Time | less than 60 seconds |
#4 tension push ups
Sets | 2-3 |
Reps | AMRAP |
Rest Time | less than 60 seconds |
#5 Chest Fly Pushups
Sets | 2 |
Reps | AMRAP |
Rest Time | less than 60 seconds |
#6 upper chest Isometric hold followed by lower chest isometric hold. (back to back)
By The Way, Here’s me going through this entire workout on Youtube!
This home chest workout is intense, but is doable for all fitness levels. Don't be surprised if you can't go a full 45 seconds time under tension on this home chest workout the first few times that you go through it.
Time under tension training is very intense if your body is not accustomed to it, so just stay patient and try to improve the amount of time under tension each workout.
Even increasing 5 seconds from one week to the next is a big win and will translate into some great results in a short period of time!
Make sure to check out the other workouts next if you need more ideas to grow every muscle group in your body!
Try this home chest workout up to 3x per week for the fastest results growing your upper chest and lower chest. Since this is a bodyweight chest workout it is very joint friendly and you can perform it often. This is the big advantage with home workouts!
