30 minute intermediate chest workout with sliders at home

Here's everything you need to try our 30 minute intermediate chest workout with sliders 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
  • Push Up Slider Reach
  • Press Ups With Single Arm Slide-Out
  • Slider Side to Side Push Ups
  • Circuit 2
  • Negative 1.5 Rep Press Ups
  • Press Ups with Eccentric Focus

Circuit 1

Complete this round 3 times.

Push Up Slider Reach

Complete 5 repetitions

Buy Sliders
Secondary
Upper Body
Horizontal Press

Coaching Tips For Push Up Slider Reach

Follow these cues to perform Push Up Slider Reach correctly:

  • Create a lot of tension in the side that is pressing
  • Try and use a single arm as much as possible and the other as a guide
  • Bring the chest all the way to the floor.

Press Ups With Single Arm Slide-Out

Complete 4 repetitions

Buy Sliders
Secondary
Upper Body
Horizontal Press

Coaching Tips For Press Ups With Single Arm Slide-Out

Follow these cues to perform Press Ups With Single Arm Slide-Out correctly:

  • Create a lot of tension in the side that is pressing
  • Try and use a single arm as much as possible and the other as a guide
  • Bring the chest all the way to the floor.

Slider Side to Side Push Ups

Complete 6 repetitions

Buy Sliders
Secondary
Upper Body
Horizontal Press

Coaching Tips For Slider Side to Side Push Ups

Follow these cues to perform Slider Side to Side Push Ups correctly:

  • Create a lot of tension in the side that is pressing
  • Try and use a single arm as much as possible and the other as a guide
  • Bring the chest all the way to the floor
  • Alternate between sides.

Circuit 2

Complete this round 3 times.

Negative 1.5 Rep Press Ups

Complete 6 repetitions

Secondary
Upper Body
Horizontal Press

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.

Press Ups with Eccentric Focus

Complete 9 repetitions

Primary
Upper Body
Horizontal Press

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.

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This workout was made by Sean Klein

Sean Klein

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