INTENSE CHEST WORKOUT AT HOME | 12 MIN PUSH UP WORKOUT | 30 DAY PUSH UP CHALLENGE
I can't even begin to tell you how sore I get each time I do this intense chest workout at home. It's a push up workout that will have you cursing my name. This is one of THE most EFFECTIVE chest workouts at home (no equipment needed). So if you are looking for great intense chest workout bodyweight this one's got you covered.
PUSH UP CHALLENGE
If you're up for a challenge, do this video for 30 days to see how your body changes. (In this video my rep count is right around 170 push ups). Vary your push up movements so you're not just doing standard push ups the entire time. Change up your arm position (narrow, wide, staggered, etc), do incline and decline push ups, increase time under tension by adding pause push ups to your routine (lower down slow and hold at the bottom for a few seconds before coming up), and to really burn out your chest and triceps add some explosive push ups to your workout!
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⏱️ Duration: 12 Minutes
🏋️ Equipment: Just a mat
⏱️ Intervals: 20 Seconds Work, 20 Seconds Rest
Here is a breakdown of this intense chest workout at home:
Round 1
0:20 Standard Push Ups
1:00 Wide Push Ups
1:40 Narrow Push Ups
Extra 20 second rest
Round 2
2:40 Staggered Push Ups Left
3:20 Staggered Push Ups Right
4:00 Explosive Push Ups
Extra 20 second rest
Round 3
5:00 Slow Eccentric Push Ups
5:40 Diamond Push Ups
6:20 Spider Push Ups
Extra 20 second rest
Round 4
7:20 Reverse Grip Push Ups
7:40 Hold Bottom Push Ups
8:20 Low Pulse Push Ups
Extra 20 second rest
Round 5: Burnout
9:40 Narrow Push Ups
10:20 Wide Push Ups
11:00 Diamond Push Ups
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!
