The chest and triceps will solely be targeted during these 30 minutes for an extremely intense workout. Supersets will add to the intensity... this workout will test those new to lifting and those who have been benching for a long time!
Benefits and some points regarding training chest:
Improves posture
Increase overall upper body strength
Involves the triceps and shoulders
It will not reduce the tissue on this area as you cannot spot reduce
By not excluding muscle groups, you are working your entire body which promotes a balanced physique.
And all of the strength gained helps with those push up variations!
For this chest and tricep workout you will need a pair of dumbbells, your mat, a chair of bodyweight dips and a yoga block/thick book!
The dumbbells I am using are 17.5kg each and 8kg each.
The timer will be on for 45 seconds of work, followed immediately by another 45 seconds of work before then having 30 seconds of rest inbetween supersets!
Each superset will be performed for either 2 or 3 sets.
CHEST PRESS
PUSH UPS
CHEST PRESS
PUSH UPS
CHEST PRESS
PUSH UPS
DEADSTOP CHEST PRESS
DEADSTOP PUSH UPS
DEADSTOP CHEST PRESS
DEADSTOP PUSH UPS
FLYES
DIAMOND PRESS
FLYES
DIAMOND PRESS
FLYES
DIAMOND PRESS
SKULL CRUSHERS
LYING OVERHEAD EXTENSION
SKULL CRUSHERS
LYING OVERHEAD EXTENSION
DIPS
DEADSTOP TRICEP PUSH UPS
DIPS
DEADSTOP TRICEP PUSH UPS
DIPS
DEADSTOP TRICEP PUSH UPS
UNEVEN PUSH UP
PUSH OFF PUSH UP (same side)
UNEVEN PUSH UP
PUSH OFF PUSH UP (same side)
Finisher:
CHEST PRESS
PUSH UPS
DIPS
I enjoyed every second of this workout! Even if I was not showing it when coming from those dips to the tricep push ups!
Make sure you are lifting a weight you can control and simply drop the weight to the side if feeling unsteady at any point.
You’ll love these 30 minutes I am sure!!
There will be a suggested add on provided below however this is definitely not compulsory. If you make these 30 minutes super intense and focused on pushing it, these 30 minutes are enough!
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Caroline Girvan
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BT38 8WB
Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases
