Strength Building the Chest Plus Bodyweight Workout of the Week

Building your chest also builds every muscle in your upper body in some way. Focusing on chest work this week also works your back by way of diffusion.

Using bodyweight exercises, we work different angles. These angles are either primarily chest, back, or shoulders.

When we work these angles, we automatically hit biceps, triceps, rotator cuff muscles, lats, serratus and core.

Strength-wise, we work intermediate rep and set counts, 8-15, and then superset with bodyweight to 30 reps. This way, we max out our work, heart rate and build strength.

Supersets are gonna be antagonist muscles – while the “push” muscles get worked, the “pull” muscles get burned out during recovery!

Strength-Building | Muscle Size | Shoulder Stability | Medium Rep/Sets | Incline Chest Press | Planche


Chest Superset and Bodyweight Workout of the Week for October 20th

Dynamic Stretching and arm circles to warm up rotator muscles and shoulders

Set 1

Incline Dumbbell Chest Presses

    • Max of 15 reps

Superset with deficit Push-Ups

      • Max of 15-20 reps

Rest for about 90 seconds

Sets 2,3

Incline Dumbbell Presses

      • Increase weight to max 12, 10 reps

Superset with Lalanne Push Ups

      • Finish this to 25-30 reps (if you did 10 press, do 20 PU’s)

Rest

Set 4

Incline Press

      • Max of about 8 reps

Superset with handstand push ups or wide-arm push up

      • Finish to 20-25

Rest

Extra

Try this with barbell incline presses and superset with TRX pull overs! Or flat dumbbell chest presses and decline rows.