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

Here's everything you need to try our 30 minute intermediate 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
  • Russian Press Ups
  • Diamond Press Ups
  • Lateral Press Ups
  • Circuit 2
  • Wide Stance Press Ups
  • Bottom of Press Up Hold

Circuit 1

Complete this round 3 times.

Russian Press Ups

Complete 8 repetitions

Secondary
Upper Body
Horizontal Press

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.

Diamond Press Ups

Complete 10 repetitions

Secondary
Upper Body
Horizontal Press

Coaching Tips For Diamond Press Ups

Follow these cues to perform Diamond Press Ups correctly:

  • Keep the hips high and core tight throughout
  • If these cause any discomfort in your elbows swap the exercise.

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.

Circuit 2

Complete this round 3 times.

Wide Stance Press Ups

Complete 10 repetitions

Secondary
Upper Body
Horizontal Press

Coaching Tips For Wide Stance Press Ups

Follow these cues to perform Wide Stance Press Ups correctly:

  • Keep the core tight and hips high throughout the movement
  • Use a width where you are able to perform a good amount of volume.

Bottom of Press Up Hold

Complete 40 seconds

Secondary
Upper Body
Horizontal Press

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.

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This workout was made by Sean Klein

Sean Klein

Signature

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