12 Best Home Workout Exercises For Muscle Gain

Our Best Home Workout Exercises Guide can help you stay fit without needing a gym or expensive memberships. A home workout saves time, offers flexibility, and still helps you build muscle and strength. You can train anytime, anywhere, and reach your fitness goals with ease. Here are some great exercises to try.

12 Best Home Workout Exercises To Gain Muscle

Best Home Workout Exercises For Upper Body

Pushups

Push-ups are among the best home workout exercises for building muscle and promoting fat loss. They strengthen the upper body, enhance endurance, and engage the core, making them a valuable addition to any home workout routine. Since push-ups activate multiple muscle groups simultaneously, they improve functional fitness and increase calorie burn.

Additionally, push-ups require no equipment and can be easily modified to suit different fitness levels, from beginners to advanced athletes. Incorporating them regularly into your routine helps develop strength, stability, and overall muscular endurance, making them a versatile and effective bodyweight exercise.

Muscles Targeted:

• Chest (Pectorals): The primary muscles worked, helping to build a strong and well-defined chest.
• Shoulders (Deltoids): Support the movement, contributing to broader and more powerful shoulders.
• Triceps: Located at the back of the arms, these muscles are heavily engaged to extend the elbows.
• Core (Abs & Obliques): Helps stabilize the body, improving balance and overall strength.

Reps & Sets:

• Beginner: 3 sets of 10-15 reps – Start with standard push-ups or knee push-ups if needed.
• Intermediate: 4 sets of 20-30 reps – Focus on controlled movement for better muscle activation.
• Advanced: 5 sets of 40+ reps or weighted push-ups – Add a backpack with weights or try variations like diamond or archer push-ups.

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Feet Elevated Pushups

Feet-elevated push-ups, also known as decline push-ups, are an advanced variation of the standard push-up that increases upper body strength and muscle activation. By elevating your feet, you shift more body weight onto your upper body, making the exercise more challenging and effective for muscle gain. This variation is excellent for targeting the upper chest and shoulders while also engaging the core for stability.

Muscles Targeted:

• Upper Chest (Upper Pectorals): Increased activation compared to regular push-ups.
• Shoulders (Front Deltoids): Heavily engaged to support the movement.
• Triceps: Work to extend the elbows and control the descent.
• Core & Lower Back: Helps maintain a straight body position.

Reps & Sets:

• Beginner: 3 sets of 8-12 reps
• Intermediate: 4 sets of 12-20 reps
• Advanced: 5 sets of 20+ reps (Try weighted or slow-tempo push-ups for more intensity)

Close Grip Push Ups

Close-grip push-ups are an excellent upper-body exercise that primarily targets the triceps while also working the chest and shoulders. By keeping the hands closer together, this variation increases triceps engagement, making it one of the best bodyweight exercises for building stronger, more defined arms. It also improves core stability and enhances overall pressing strength.

Muscles Targeted:

• Triceps: The primary muscles worked, responsible for arm extension.
• Chest (Pectorals): Engaged for pressing strength, with more focus on the inner chest.
• Shoulders (Front Deltoids): Help control the movement and provide stability.
• Core & Lower Back: Activated to maintain proper body alignment.

Reps & Sets:

• Beginner: 3 sets of 8-12 reps
• Intermediate: 4 sets of 12-20 reps
• Advanced: 5 sets of 20+ reps (Try slow negatives or weighted variations for more intensity)

Pike Pushups

Pike push-ups are a powerful bodyweight exercise that primarily targets the shoulders and upper chest. This movement mimics the overhead pressing motion, making it an excellent alternative to shoulder presses when training at home. It also improves shoulder stability, core strength, and overall upper-body endurance.

Muscles Targeted:

• Shoulders (Deltoids): The main muscle group worked, especially the front delts.
• Upper Chest (Upper Pectorals): Engaged to assist in the pushing movement.
• Triceps: Help extend the elbows during the push-up.
• Core & Upper Back: Activated for balance and stability.

Reps & Sets:

• Beginner: 3 sets of 6-10 reps
• Intermediate: 4 sets of 12-15 reps
• Advanced: 5 sets of 15+ reps (Try elevated pike push-ups or slow negatives for more difficulty)

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Bench Dips

Bench dips are a highly effective bodyweight exercise that targets the triceps while also engaging the shoulders and chest. They are great for building arm strength and endurance, making them an excellent addition to any home workout routine. You can perform them using a sturdy bench, chair, or elevated surface, making them a convenient exercise for muscle gain and fat loss.

Muscles Targeted:

• Triceps: The primary muscle worked, responsible for elbow extension.
• Chest (Lower Pectorals): Assists in the movement, especially when leaning slightly forward.
• Shoulders (Front Deltoids): Support the movement and stabilize the arms.
• Core & Upper Back: Help maintain balance and control.

Reps & Sets:

• Beginner: 3 sets of 8-12 reps
• Intermediate: 4 sets of 12-20 reps
• Advanced: 5 sets of 20+ reps (Try weighted dips by placing a backpack on your lap for extra resistance)

Planks

Planks are a powerful core-strengthening exercise that helps build endurance, stability, and overall body control. Unlike crunches or sit-ups, planks engage multiple muscle groups simultaneously, improving posture and reducing the risk of back injuries. They also enhance balance and athletic performance, making them a must-have in any home workout routine.

Muscles Targeted:

• Core (Abs, Obliques, Transverse Abdominis): Strengthens deep core muscles for better stability.
• Lower Back (Erector Spinae): Helps support the spine and prevents lower back pain.
• Shoulders (Deltoids): Engaged for stability during the hold.
• Glutes & Legs: Provide support and improve lower-body endurance.

Reps & Sets:

• Beginner: 3 sets of 20-30 seconds hold
• Intermediate: 4 sets of 40-60 seconds hold
• Advanced: 5 sets of 90+ seconds hold or weighted planks

Crunches

A 10-minute ab workout is a practical and efficient way to strengthen the core and enhance muscle definition. Among the best home workout exercises, crunches effectively target the rectus abdominis (six-pack muscles) and improve endurance. Unlike planks, crunches involve spinal flexion, directly activating the abdominal muscles for better engagement.

Muscles Targeted:

• Rectus Abdominis: The primary muscle responsible for the “six-pack” look.
• Obliques: Assist in stabilizing the movement and improving core strength.
• Hip Flexors: Help lift the torso during the crunch.

Reps & Sets:

• Beginner: 3 sets of 15-20 reps
• Intermediate: 4 sets of 20-30 reps
• Advanced: 5 sets of 30+ reps (Try weighted crunches or slow negatives for added difficulty)

Pullups

Pull-ups are among the best home workout exercises for developing a strong and muscular back. They primarily target the lats while also engaging the traps, rear delts, and biceps, making them a highly effective compound movement for upper-body strength. Additionally, pull-ups improve grip strength and support better posture, enhancing overall functional fitness.

If you have a sturdy place to hang from, pull-ups are an excellent addition to your home workout routine. Alternatively, investing in a fixable pull-up bar can make this exercise more accessible, allowing you to build strength effectively from home.

Muscles Targeted:

• Latissimus Dorsi (Lats): The primary muscles worked, responsible for width and back development.
• Trapezius & Rhomboids: Help with scapular movement and posture.
• Rear Deltoids: Assist in pulling movements.
• Biceps: Act as secondary muscles, aiding in the pull.
• Core: Engaged for stability throughout the movement.

Reps & Sets:

• Beginner: 3 sets of 4-6 reps (Use resistance bands for assistance if needed)
• Intermediate: 4 sets of 8-12 reps
• Advanced: 5 sets of 12+ reps (Try weighted pull-ups for extra difficulty)

Chinups

Chin-ups are one of the best home workout exercises for building upper-body strength. They primarily target the biceps, while also engaging the back and core. Unlike pull-ups, chin-ups use a supinated grip (palms facing you), increasing biceps activation and allowing for a stronger pull. This makes them highly effective for developing both arm and back strength.

Muscles Targeted:

• Biceps (Primary Focus): Chin-ups place more emphasis on the biceps than regular pull-ups.
• Latissimus Dorsi (Lats): Helps with pulling strength and back width.
• Trapezius & Rhomboids: Support scapular movement and posture.
• Rear Deltoids: Assist in pulling and stabilizing.
• Core: Engaged to maintain body control.

Reps & Sets:

• Beginner: 3 sets of 4-6 reps (Use resistance bands for assistance if needed)
• Intermediate: 4 sets of 8-12 reps
• Advanced: 5 sets of 12+ reps (Try weighted chin-ups for extra difficulty)

Inverted Rows

Inverted rows are an excellent bodyweight exercise for building a strong back, improving posture, and enhancing pulling strength. They simulate the motion of barbell rows but use your body weight as resistance. You can perform them at home using a sturdy table, resistance bands, or a bedsheet secured in a door frame.

Muscles Targeted:

• Latissimus Dorsi (Lats): The primary muscles worked, responsible for back width.
• Trapezius & Rhomboids: Help with scapular movement and posture.
• Rear Deltoids: Assist in pulling motions.
• Biceps: Act as secondary muscles, aiding in the pull.
• Core & Lower Back: Engaged to maintain body alignment.

Reps & Sets:

• Beginner: 3 sets of 6-10 reps
• Intermediate: 4 sets of 10-15 reps
• Advanced: 5 sets of 15+ reps (Try elevating feet for more intensity)

Best Home Workout Exercises For Upper Body

Squats

Squats are among the best home workout exercises for building lower-body strength and supporting fat loss. They improve muscle development, mobility, and overall athletic performance, making them a fundamental part of any fitness routine. Since squats engage multiple muscle groups, they enhance calorie burn and contribute to effective fat loss.

Additionally, squats require no equipment and can be performed anywhere, making them ideal for home workouts. Whether you’re a beginner or advanced, incorporating squats into your routine helps improve leg strength, core stability, and functional fitness, making them a versatile and essential exercise.

Muscles Targeted:

• Quadriceps: The front thigh muscles, responsible for knee extension.
• Glutes: The primary muscles for hip movement and power generation.
• Hamstrings: Located at the back of the thigh, aiding in knee flexion and stability.
• Core & Lower Back: Helps maintain balance and supports spinal alignment.

Reps & Sets:

• Beginner: 3 sets of 12-15 reps (Bodyweight squats)
• Intermediate: 4 sets of 15-20 reps (Add tempo or pause for extra difficulty)
• Advanced: 5 sets of 20+ reps (Try jump squats or use a weighted backpack)

Lunges/Split Squats

Split squats are a highly effective unilateral (single-leg) exercise that helps build lower-body strength, improve balance, and enhance flexibility. Unlike regular squats, split squats target each leg individually, correcting muscle imbalances and improving coordination. They also engage stabilizer muscles, making them excellent for overall athletic performance and injury prevention.

Muscles Targeted:

• Quadriceps: The primary muscles worked, responsible for knee extension.
• Glutes: Engaged for hip stability and power generation.
• Hamstrings: Assist in knee flexion and provide support.
• Core & Lower Back: Helps maintain balance and stability.

Reps & Sets:

• Beginner: 3 sets of 8-10 reps per leg (Bodyweight)
• Intermediate: 4 sets of 12-15 reps per leg (Use a backpack for resistance)
• Advanced: 5 sets of 15+ reps per leg (Try Bulgarian split squats or hold weights)

Conclusion

A home workout can be just as effective as a gym session when done with consistency and proper technique. With bodyweight exercises, minimal equipment, and progressive overload, you can build strength, endurance, and muscle. Stay disciplined, track progress, and adapt your routine to achieve long-term fitness success—all from the comfort of home.

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FAQs (Frequently Asked Questions)