Intense 5-Minute at Home Chest Workout | No Equipment Needed!

Mike Kenler
October 13, 2020

Intense 5-Minute At Home Chest Workout

What’s happening Aliens?! Today, we are going to take on an intense chest workout right from home together. This 5-minute at home chest workout is designed to build serious size and strength in your chest. This routine can be performed as an intense finisher or you can complete multiple sets for a full chest workout!

TOTAL LENGTH: 5 minutes



Skill Level

BEGINNER = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

INTERMEDIATE = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

ADVANCED = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one! Each time you do this circuit, try to do more reps and/or take fewer breaks. 

Download the Anabolic Aliens workout generator app EXERPRISE to create custom workouts just like this one!

Once you are able to perform this at home chest workout without any extra needed rests for the desired amount of sets, then you can step it up to the next experience level recommendation, up the total volume by increasing time per exercise or switch it up completely with different chest exercises following the same type of progressional methods!

1. Side-to-Side Pushup

Set up in a wide pushup position with your hands wider than shoulder width apart. Slowly lower your body to one side and allow your other arm to straighten. Then, press upwards and repeat this motion on the other side. Keep alternating sides!

2. Hands Elevated Pushup

Place your hands shoulder width apart on an elevated surface such as a bench, chair, etc. Lower your body until your lower chest touches the elevated surface. Then, squeeze your lower chest to push up until your arms are fully extended. Repeat!

3. Reverse Grip Pushup

Set up in a push-up position with your fingers pointing towards your toes. Lower your body until your chest nearly touches the floor and squeeze your upper chest to push upwards. Repeat!

4. Push-Up Hold 

Set up in a standard push-up position with your hands underneath your shoulders, your back straight, and your core engaged. Slowly lower your body until your arms form a 90 degree angle. Hold in this position as long as you can. If you cannot hold for sixty seconds, lower to the ground and repeat this exercise!

5. Pec Crusher

Assume a standing position. Bring your elbows as close together as possible, allowing your forearms to come together with your palms facing towards you. Squeeze your chest together and straighten your arms. Try to keep your forearms together the entire time. Bend your elbows to return to the starting position and repeat!

Join the Invasion!

This Anabolic Aliens membership will grant you access to workout classes, rehab programs, diet plans, and more exclusive content to help you achieve sustainable success!

Favorite Product:

Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies


Get into the best shape of your life with 9 Alien Secrets to Long Term Fitness Success!

Just enter your name and email address and we will send you our FREE Ebook filled with close kept alien secrets!