30 minute advanced chest workout at home

Here's everything you need to try our 30 minute advanced chest workout at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Opposite Shoulder Taps from Bear Crawl
  • Circuit 2
  • Press Up
  • Press Up with Shoulder Tap
  • Long Lever Press Ups

Circuit 1

Complete this round 3 times.

Opposite Shoulder Taps from Bear Crawl

Complete 5 repetitions

Coaching Tips For Opposite Shoulder Taps from Bear Crawl

Follow these cues to perform Opposite Shoulder Taps from Bear Crawl correctly:

  • Try and stay as stable as possible throughout with as little movement as possible.

Circuit 2

Complete this round 3 times.

Press Up

Complete 11 repetitions

Coaching Tips For Press Up

Follow these cues to perform Press Up correctly:

  • Hands slightly wider than shoulder width apart
  • Keep elbows close to the body
  • Keep hips in line with shoulders
  • Touch chest to the floor.

Press Up with Shoulder Tap

Complete 11 repetitions

Coaching Tips For Press Up with Shoulder Tap

Follow these cues to perform Press Up with Shoulder Tap correctly:

  • Perform a press with feet in a wide stance
  • Slowly move one hand to the opposite shoulder
  • This is one repetition.

Long Lever Press Ups

Complete 10 repetitions

Coaching Tips For Long Lever Press Ups

Follow these cues to perform Long Lever Press Ups correctly:

  • Start with the hands overhead in a tight tall plank position
  • Lower the elbows slowly towards the floor.

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This workout was made by Sean Klein

Sean Klein

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