30 minute advanced chest workout with a barbell at home

Here's everything you need to try our 30 minute advanced chest workout with a barbell 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
  • Weighted Press Ups
  • Circuit 2
  • Bottom of Archer Press Up Hold
  • Press Up with Shoulder Tap
  • Negative 1.5 Rep Press Ups

Circuit 1

Complete this round 3 times.

Weighted Press Ups

Complete 9 repetitions

Coaching Tips For Weighted Press Ups

Follow these cues to perform Weighted Press Ups correctly:

  • Make sure you get someone to put the plates on and off your back
  • Gently touch the chest to the floor
  • Keep hips and shoulders inline throughout.

Circuit 2

Complete this round 3 times.

Bottom of Archer Press Up Hold

Complete 20 seconds

Coaching Tips For Bottom of Archer Press Up Hold

Follow these cues to perform Bottom of Archer Press Up Hold correctly:

  • Have one hand out to the side that acts as a guide
  • Keep the elbows very close to the body and create a lot of tension in the chest.

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.

Negative 1.5 Rep Press Ups

Complete 8 repetitions

Coaching Tips For Negative 1.5 Rep Press Ups

Follow these cues to perform Negative 1.5 Rep Press Ups correctly:

  • Keep the core tight and hips high throughout the movement
  • Do not accelerate as you get tired, keep the movement controlled.

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This workout was made by Sean Klein

Sean Klein

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