45 minute advanced chest workout with sliders at home

Here's everything you need to try our 45 minute advanced 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.

45 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Slider Side to Side Push Ups
  • Press Ups With Single Arm Slide-Out From One Leg
  • Push Up Slider Reach
  • Circuit 2
  • Press Ups With Single Arm Slide-Out
  • Press Ups with Eccentric Focus
  • Clapping Press Up

Circuit 1

Complete this round 3 times.

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.

Press Ups With Single Arm Slide-Out From One Leg

Complete 5 repetitions

Buy Sliders
Secondary
Upper Body
Horizontal Press

Coaching Tips For Press Ups With Single Arm Slide-Out From One Leg

Follow these cues to perform Press Ups With Single Arm Slide-Out From One Leg 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
  • Remain stable and balanced whilst on one leg.

Push Up Slider Reach

Complete 6 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.

Circuit 2

Complete this round 3 times.

Press Ups With Single Arm Slide-Out

Complete 5 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.

Press Ups with Eccentric Focus

Complete 11 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.

Clapping Press Up

Complete 10 repetitions

Secondary
Upper Body
Horizontal Press

Coaching Tips For Clapping Press Up

Follow these cues to perform Clapping Press Up correctly:

  • Only perform these if you are confident, you have the ability too
  • You should have enough time to land softly with the hands after the clap.

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This workout was made by Sean Klein

Sean Klein

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