45 minute advanced chest workout with a resistance band at home

Here's everything you need to try our 45 minute advanced chest workout with a resistance band 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Finger Tip Press Up
  • Diamond Press Ups
  • Staggered Stance Press Up
  • Circuit 2
  • Triceps Press Ups
  • Wide Stance Press Ups
  • Press Ups with Eccentric Focus

Circuit 1

Complete this round 3 times.

Finger Tip Press Up

Complete 10 repetitions

Coaching Tips For Finger Tip Press Up

Follow these cues to perform Finger Tip Press Up correctly:

  • Only perform these if you are confident, you have the ability too
  • There should be no discomfort in the hands or fingers while performing these.

Diamond Press Ups

Complete 12 repetitions

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.

Staggered Stance Press Up

Complete 6 repetitions

Coaching Tips For Staggered Stance Press Up

Follow these cues to perform Staggered Stance Press Up correctly:

  • Use the arm overhead as a guide and put as much weight as able into the other arm.

Circuit 2

Complete this round 3 times.

Triceps Press Ups

Complete 15 repetitions

Coaching Tips For Triceps Press Ups

Follow these cues to perform Triceps Press Ups correctly:

  • Keep the elbows very close to the body
  • Touch the chest to the floor
  • Isolate the triceps.

Wide Stance Press Ups

Complete 11 repetitions

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.

Press Ups with Eccentric Focus

Complete 11 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.

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This workout was made by Sean Klein

Sean Klein

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