Bodyweight Chest Workout

Written By: Chrisl2324

Published on: Jul/14/2023

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Warm-Up

  1. 50 Jumping Jacks
  2. 20 Prisoner Squats
  3. 10 Lunges each Leg
  4. Handstand Hold 10 sec
  5. Jog in Place 30 sec
  6. Repeat


Main Workout

Pause one minute in between sets

  1. Regular Pushups - Fully Lock out arms - 2 sets
  2. Pause at top Pushups - pause 3 sec - 2 sets
  3. Pause at bottom Pushups - pause 3 sec - 2 sets
  4. Pause at top and bottom Pushups - pause 3 sec - 2 sets
  5. Bottom half pushups - only go up halfway - 2 sets
  6. Top half pushups - only go down halfway - 2 sets
  7. Repeat circuit in reverse


Beginner: 10 reps each set

Intermediate: 20 reps each set

Advanced: 30+ reps each set 

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