30 minute advanced chest workout with a pull up bar at home

Here's everything you need to try our 30 minute advanced chest workout with a pull up bar 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Clapping Press Up
  • Circuit 2
  • Press Up with Shoulder Tap
  • Lateral Press Ups
  • Long Lever Press Ups

Circuit 1

Complete this round 3 times.

Clapping Press Up

Complete 10 repetitions

Secondary
Upper Body
Horizontal Press

Coaching Tips For Clapping Press Up

Follow these cues to perform Clapping Press Up correctly:

  • Only perform these if you are confident, you have the ability too
  • You should have enough time to land softly with the hands after the clap.

Circuit 2

Complete this round 3 times.

Press Up with Shoulder Tap

Complete 11 repetitions

Secondary
Upper Body
Horizontal Press

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.

Lateral Press Ups

Complete 5 repetitions

Secondary
Upper Body
Horizontal Press

Coaching Tips For Lateral Press Ups

Follow these cues to perform Lateral Press Ups correctly:

  • Move slowly between the different press up positions
  • One rep includes three press ups
  • Keep the hips high and core tight throughout.

Long Lever Press Ups

Complete 10 repetitions

Secondary
Upper Body
Horizontal Press

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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