Let’s be real: getting to the gym isn’t always easy. Whether it’s a packed schedule or just not wanting to leave the house, I totally get it. That’s why I’ve put together a chest and shoulder workout at home that’s quick, effective, and doesn’t require bulky gym equipment.
If you’re like me juggling work, life, and still wanting to stay fit this routine will be a game changer. Plus, I’ll share one of my favorite compact tools that makes training both fun and efficient.
Why Train Chest and Shoulders Together?
Chest and shoulders are a perfect pair to train in one session. Both muscle groups work together in most pushing movements, so combining them helps you get stronger, faster.
Here are a few benefits I noticed when I started targeting both areas:
- Better posture and upper body strength
- More defined chest and shoulder muscles
- Increased stability and push power
And best of all, you can do all of this right from home.
The Game-Changing Gear I Use at Home
One tool I use all the time is the HOTWAVE Push Up Board & Resistance Band Set. It’s compact, super versatile, and makes home workouts actually fun.
Here’s why I love it:
- Multi-functional push up board for chest, shoulders, triceps, and back
- Comes with resistance bands and core sliders for a full upper body session
- Easy to assemble, lightweight, and portable (yes, you can even bring it on trips)
- High quality non-slip material and clear color coded muscle targeting
This kit helped me target my upper chest, front delts, and even core more efficiently. It’s like having a personal gym floor packed into one board.
👉 You can grab it here on Amazon I personally use it 3-4 times a week!
My At-Home Chest and Shoulder Workout Plan
Here’s a simple, effective workout routine I do with the HOTWAVE system:
Warm-up (5 mins)
- Arm circles
- Jumping jacks
- Shoulder rolls
Workout (Repeat x3 rounds)
1. Incline Push Ups – 12 reps
Targets upper chest and shoulders. Use a step or sturdy surface.
2. Resistance Band Chest Press – 15 reps
Anchor bands behind you, press forward at chest height.
3. Shoulder Front Raise (Bands) – 12 reps
Focus on your front delts. Keep tension in the band at all times.
4. Core Slider Pike Push-Ups – 10 reps
Incredible for shoulder strength and stability. Challenging but worth it.
5. Wide Grip Push-Ups on HOTWAVE Board – 12 reps
Color coded slots make sure you hit the right angle for your chest.
Cool Down (5 mins)
- Chest stretch
- Shoulder stretch
- Deep breathing
This takes around 25 – 30 minutes and leaves me feeling like I’ve crushed a full upper body session right in my living room.
Final Thoughts on Home Workouts
You don’t need a gym membership to build strength and muscle. With smart tools like the HOTWAVE push-up system and a consistent routine, you can totally transform your upper body from home.
If you’ve been searching for an easy and efficient chest and shoulder workout at home, this is it. Stay motivated, keep showing up, and don’t forget the best time to start is now.
👉 Ready to elevate your at home training?
Check out the HOTWAVE Push Up & Resistance Kit on Amazon and level up your results today.