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How To Effectively Grow Your Triceps, Chest, and Shoulders at Home

Masterfully construct the perfect ‘push day’ without the cost of a gym!

David Liira, Kin.
In Fitness And In Health
6 min readJan 12, 2025

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Image from Ivan Samkov on Pexels

If you’re looking to develop your strength and build up some muscle mass in the upper body, an at-home push day is the perfect place to start. As we can heavily rely on calisthenics (body weight) movements to activate muscles like the chest and triceps, you don’t need to invest in fancy equipment to get the job done. In fact, I’d argue that you can cover all the major bases in as little as 15 minutes if you play your cards right.

In the next few minutes, I want to introduce 5 tried and true exercise options that you can start today. These are designed for intermediate lifters but can be graded to become more accessible for advanced athletes as well. Beyond the strength and aesthetic benefits you’ll receive, this program is also designed to help boost your mobility while fostering improved injury prevention related to everyday, overuse complications. If this is something you want to experience for yourself, read on!

The At-Home Push Day That You’ve Been Missing

Before we get into the exercises, please be aware that there are always risks associated with applying new movements to your routine. If you have a…

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In Fitness And In Health
In Fitness And In Health

Published in In Fitness And In Health

Medium’s largest collection of science-based and experience-backed insights for a fitter, healthier, and happier you.

David Liira, Kin.
David Liira, Kin.

Written by David Liira, Kin.

Kinesiologist. Writing on health and the human condition. Clap and I clap back. https://www.davidliirakin.com

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