by Bryan Harney & Ellen Harmening
These chest exercises are a great post workout for your chest. The best part about doing body weight chest exercises is that you’re incorporating multiple muscle groups such as core, triceps & shoulders.
Here is an example workout routine for these exercises. By the end you would have completed 120 total pushups. All of which engaged various parts of your chest, core, triceps and shoulders.
5 Exercises. 3 Rounds
Round 1
10 reps of Exercises 1, 2, 3, 4 & 5 (taking little to no break between sets)
Round 2
8 reps of Exercises 1, 2, 3, 4 & 5 (taking little to no break between sets)
Round 3
6 reps of Exercises 1, 2, 3, 4 & 5 (taking little to no break between sets)
Exercises 1: Standard Pushup
I recommend using pushup bars when completing any type of pushup set where your hands are staying stationary. Reasons being you will get much deeper pushup and it’s less stressful of your wrists. We also recommend doing the pushups on your knees if you are unable to get a full pushup, chest to floor, on your toes. Knee pushups are key to perform correct form when muscles are exhausted. I myself often need to resort to them if I am doing a high rep count.
Exercises 2: Jack Pushup
Basically, think of this as doing a jumping jack but in pushup position. If done correctly, it will really engage your chest and shoulders. Make sure to watch the form a few times before completing on your own.
Exercises 3: Diamond Pushup
Great chest and triceps exercise. This is not too difficult to perform for a few reps but your muscles may hit a wall soon. If they do, I recommend going to your knees ito finish the reps.
Exercises 4: Crucifix Pushup
If you thought the other pushup sets were difficult, then you’re in trouble! Although this exercise has very little movement involved, the Crucifix Pushup is extremely tough. It will engage your shoulders, core & chest if done correctly.
Exercises 5: Spiderman Pushup
Good Luck with this one 🙂