40 min Bodyweight Chest Circuit Workout

Google Sheet Workout Export

By Myworkouts

Experience Advanced (3+ years)
Time 38 minutes/day
Goals
Equipment
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Average Exertion
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40%
Average Cardio Intensity
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20%

We don’t blame you if you see a chest workout consisting of various bench presses and cable crossovers and start to yawn. We would, too. But look a little more closely at the following routine, because it’s not the same one you and your high school buddies did week after week in the basement. It’s a unique circuit that hits all the areas of the chest: your upper, middle, and lower pecs.

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Description



Google Sheet Workout Export

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 10s between rounds

1A.Pike Push Up on Floor
4 rounds30s10s
1B.Plyometric Push Up
4 rounds30s10s
1C.Push-up
4 rounds30s10s
1D.Dynamic Chest Stretch

See Exercise Notes

4 rounds30s10s

Circuit #2 - 4 rounds

Rest 10s between rounds

2A.Dive Bomber Push-Up
4 rounds30s10s
2B.Wide Grip Push Ups
4 rounds30s10s
2C.Wide Push Up
4 rounds30s10s
2D.Floor Chest Stretch

See Exercise Notes

4 rounds30s10s

Circuit #3 - 4 rounds

Rest 10s between rounds

3A.Spider-Man Pushup
4 rounds30s10s
3B.Shoulder-Tapping Pushup
4 rounds30s10s
3C.Offset Push Ups
4 rounds30s10s
3D.Behind Head Chest Stretch

See Exercise Notes

4 rounds30s10s

Date Created: 2/15/2022, UTC


Last Updated: 2/15/2022, UTC





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