30 minute beginner chest workout with a barbell at home

Here's everything you need to try our 30 minute beginner 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
01/04/24
In This Workout
  • Circuit 1
  • Opposite Shoulder Taps from Bear Crawl
  • Bottom of Press Up Hold
  • Inchworm to Press Up
  • Circuit 2
  • Side Raise
  • Russian Twists

Circuit 1

Complete this round 3 times.

Opposite Shoulder Taps from Bear Crawl

Complete 4 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.

Bottom of Press Up Hold

Complete 20 seconds

Coaching Tips For Bottom of Press Up Hold

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

  • Keep tension in the chest
  • Keep shoulders and hips inline.

Inchworm to Press Up

Complete 4 repetitions

Coaching Tips For Inchworm to Press Up

Follow these cues to perform Inchworm to Press Up correctly:

  • Walk slowly on the hands taking small steps
  • Keep the elbows close to the body on the press up.

Circuit 2

Complete this round 3 times.

Side Raise

Complete 8 repetitions

Coaching Tips For Side Raise

Follow these cues to perform Side Raise correctly:

  • Do not use any momentum
  • Keep the shoulders in a fixed position throughout
  • Only have a slight bend in the arm
  • A plate is used in the video, but a dumbbell is more appropriate.

Russian Twists

Complete 18 repetitions

Coaching Tips For Russian Twists

Follow these cues to perform Russian Twists correctly:

  • Do not move with speed
  • Let the load pull on your core.

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This workout was made by Sean Klein

Sean Klein

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