Coronavirus: How to Do a Good Chest Workout at Home in Quarantine

The new Coronavirus (Covid-19) has been ruining the routine of the entire population. And those who are also suffering from this pandemic are practitioners of weight training or physical activities in general, after all, all the academies are closed by government decree.

However, it is not for this reason that you will have to abandon your training, that is, you can do a good workout without leaving your home.

Of course, it will not be a complete workout as you are used to doing at the gym, it is a workout adapted to the situation and the space, not least because almost nobody has weight training equipment at home. 

In this article you will know a chest training specially prepared for those in quarantine and you can't leave the house. You will see that at the end of the workout you will have worked all the muscles necessary for muscle growth.

Let's go then?

Exercise 1: Flexion of Arms

This is one of the most well-known functional exercises and works with several muscle groups at the same time.


It can be run anywhere, as long as it has a flat and secure surface. However, although it seems simple, there are some precautions that must be taken so that serious injuries do not occur.

Here are all the instructions necessary for you to perform the arm flexion correctly and safely:

  • Lie on the floor with your stomach down;
  • Then rest your hands on the floor and stretch your arms (the arms should be slightly wider than the shoulder line);
  • Its coast must be straight, in line with the trunk;
  • Flexing your elbow, let your torso approach the ground, but not touching it;
  • Then, return to the starting position;
  • Take a short break and repeat the trunk movement.

It is important to highlight that only the palms and the tips of the feet should be in contact with the floor, ok?

You can do something like 5 sets with an undetermined number of repetitions, that is, you can go on until you can't take it anymore.

You can feel free to do the exercise more slowly, which will further recruit your muscles or even reduce the rest time between one set and another. 

On average, the rest time between one series and another varies from 30 seconds to 2 minutes.

OBS: If you have difficulty doing these exercises, you can support your knees on the floor to make it easier, okay?

Flexion of Arms with Raised Feet

Well, we already worked the central part of the chest with the previous exercise, now with this one, we will focus on the upper part.


It is a variation of the push-up that we did before, only now your feet will be elevated. To do this, you must support them on a chair or a bench.

The mechanics are practically the same as the previous one and you should also do something around 5 series until failure. You will notice that your body will start to have a little more difficulty, due to the energy expenditure with the previous exercise.

Inclined Arm Flexion

The third exercise is more of a flexion variation and will work predominantly on the lower part of the chest.

train at home

In this variation, your feet will touch the ground again, what changes now is that you will support your hands on a higher surface, leaving your body tilted.

The inclination can be more or less the same as the previous exercise, but this time in an inverted form.

Since this exercise is a little easier to perform compared to others, the ideal is to leave it last, so that your body has enough energy to perform the most difficult ones, right?

The rule holds for this as well: about 5 sets, repeating them until your body can't take it anymore.

Flexion With United Hands (Diamond)

This is a slightly more advanced exercise, but it works very well in the middle of the chest. There is not much mystery in this variation of the common flexion.

triangle push ups


That is, your body will remain in the same way as the common flexion, which we showed at the beginning of the article, however, your arms will be more closed to the point where your two hands meet, making a kind of triangle with your thumbs and fingers. indicators.

5 sets to failure, just like the other exercises!

Advanced Flexion

As the name says, this is an advanced flexion, that is, it should not be done by beginners. In addition to working the muscle groups in the chest, you will work your cardiovascular system very well. This is an explosion exercise. As such, it will require more physical strength.

Clapping push-up

Keep your body in the same position as if you were going to perform a normal push-up. Lower the trunk towards the ground and when it comes up, give your body a boost, make your hands get off the ground and you can spread one hand over the other.

It is important to make it clear that only your hands should leave the floor, your feet remain in the same place, ok? VYou should also do something like 5 sets until failure.

Some Guidelines

We said earlier that the average rest time between a series and another is 30 seconds to 2 minutes, however, we know that each one reacts in a different way and not everyone has the same physical type.

Therefore, if you are a stronger person, with more muscle mass, the most interesting thing is to reduce the rest time, together to recruit even more muscles during the repetitions.

On the other hand, if you are a person who can take less weight, the ideal is to use the 2 minutes to rest, so that your body has time to recover and perform the next set in the best possible way.

Even if you can only do 1 or 2 repetitions per set, there is no problem, the important thing is the effort you will be making, so that the muscles are stimulated correctly.

Some Tips for Not Missing

The first tip not to make mistakes and make the most of each exercise is to have total control over your breathing. Therefore, it is recommended to inhale while moving down the body and to breathe when moving up.

The second tip is for you to be fully aware of your muscles. That is, let the muscles of the abdomen and glutes always contract.

The third tip is to be honest with yourself. This means that if you know that you are not physically fit to practice these exercises, do not do them. It is possible that you have been injured and are still not 100% recovered or even for some other specific reason.


Did you see how it is possible to maintain, even in an adapted way, a good training pace and not have so many losses in your results?

Other benefits that these exercises provide are:

  • Higher energy expenditure and calorie burning;
  • Improved posture;
  • Strengthens the muscles of various regions of the body.

If you liked this article, always stay tuned on our blog as we will launch more tips and training for you to get good results even in quarantine.

Think about your health and the health of other people and stay at home, yes, but training and eating correctly.

Good training and see you next time!

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