30 minute intermediate chest workout with a barbell

Here's everything you need to try our 30 minute intermediate chest workout with a barbell. 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
  • Weighted Press Ups
  • Long Lever Press Ups
  • Press Ups with Eccentric Focus
  • Circuit 2
  • Russian Press Ups
  • Bottom of Archer Press Up Hold

Circuit 1

Complete this round 3 times.

Weighted Press Ups

Complete 6 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.

Long Lever Press Ups

Complete 9 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.

Press Ups with Eccentric Focus

Complete 9 repetitions

Coaching Tips For Press Ups with Eccentric Focus

Follow these cues to perform Press Ups with Eccentric Focus correctly:

  • Keep the core tight and hips high throughout the movement
  • Make the eccentric portion very difficult for you by moving very slowly.

Circuit 2

Complete this round 3 times.

Russian Press Ups

Complete 8 repetitions

Coaching Tips For Russian Press Ups

Follow these cues to perform Russian Press Ups correctly:

  • Make sure you move your feet as you transition to the elbows and come back to the hands
  • Move fluidly with no jarring movements.

Bottom of Archer Press Up Hold

Complete 15 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.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.