Day 1 Chest & Triceps Workout at Home – No Equipment Beginner Routine

 Day 1: Chest + Triceps – Gentle Start to a Stronger You

Welcome to your Day 1 of this beginner-friendly at-home fitness journey! Today, we’re focusing on opening up your chest and activating those triceps—all in a relaxed, no-pressure vibe. Let’s build strength together, one rep at a time. 💪

🧘‍♀️ Warm-Up (5 Minutes)

Before diving into the workout, get your blood flowing and muscles awake. These warm-up moves will ease your body into movement.

Arm Circles – 1 minute

Jumping Jacks – 2 minutes

Wall Push-Ups – 1 minute

Shoulder Rolls – 1 minute

Tip: Breathe gently and match your movements with your breath.

🔥 Workout: Chest & Triceps Activation

Take it slow, focus on form, and rest 30–60 seconds between sets.

Knee Push-Ups – 3 sets x 10 reps
Focus: Chest, triceps
Start in a kneeling plank. Lower your chest slowly and push back up.

Incline Push-Ups (on bed/chair) – 3 sets x 8 reps
A beginner-friendly variation that’s easier on the shoulders and wrists.

Wall Tricep Dips – 3 sets x 10 reps

Stand a few steps away from the wall. Place hands behind you on the wall and gently bend elbow

Chair Dips – 3 sets x 8 reps
Use a sturdy chair. Lower your hips and press up with control

🌬️ Cool-Down (3 Minutes)

Recovery is key to progress. Let’s bring the heart rate down with calm breathing and light stretching.

Stretch your arms across your chest

Do a few shoulder rolls

Inhale deeply through your nose, exhale through your mouth
Visualize your muscles recovering and growing stronger with each breath.

🖼️ Visual Guide
Here’s a step-by-step graphic of today’s workout. Save it, print it, or pin it on your wall for easy access:

💖 Friendly Reminder

Don’t worry about being perfect. Just showing up today is a huge win. You’ve already taken the hardest step—starting.

Stay hydrated, listen to your body, and I’ll see you tomorrow for Day 2!