45 minute intermediate chest workout

Here's everything you need to try our 45 minute intermediate chest workout. 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
  • DB Bench Press
  • Press Ups with Band Resistance
  • Feet Elevated Press Up
  • Circuit 2
  • Press Ups With Single Arm Slide-Out
  • Ring Feet Elevated Press Up
  • Lateral Press Ups

Circuit 1

Complete this round 3 times.

DB Bench Press

Complete 12 repetitions

Buy Dumbbells
Primary
Upper Body
Horizontal Press

The DB bench press is one of the most popular horizontal pressing variations because it is so effective at both hypertrophy and strength adaptation.

Benefits of DB Bench Press

The primary benefits of the db bench press is its ability to increase muscle mass (hypertrophy) in the triceps and pectorals. It is also a brilliant way to build strength for more beginner to intermediate individuals.

How To Do DB Bench Press

  1. Start with the weight in the hands, lying flat on the bench with the hands touching the chest.
  2. Push the DB’s upwards, locking the elbows and ensuring the arms are straight at the top of the repetition.
  3. Lower the DB’s towards the chest, back to the starting position and perform the prescribed number of repetitions.
  4. Elbow path throughout is the most technically challenging aspect of this exercise. We do not want the elbow to be touching the body, nor do we want them to be so wide, think about creating an arrow with the elbows and the head.

Coaching Tips For DB Bench Press

Follow these cues to perform DB Bench Press correctly:

  • Keep elbows close to the body
  • Lock elbows at the top
  • Keep the movement slow and controlled.

Press Ups with Band Resistance

Complete 11 repetitions

Buy Bands
Primary
Upper Body
Horizontal Press

Coaching Tips For Press Ups with Band Resistance

Follow these cues to perform Press Ups with Band Resistance correctly:

  • Wrap the band around your shoulders and ensure the band is under your hands before you start
  • Keep the elbows close to the body
  • Keep the hands underneath the elbows throughout.

Feet Elevated Press Up

Complete 10 repetitions

Primary
Upper Body
Horizontal Press

The feet elevated press up is one of the best horizontal pressing variations you can do without equipment. If your an advanced individual that can’t get access to weights you will want this in your tool kit for home or holiday training.

Benefits of Feet Elevated Press Up

The main benefit of this exercise is gaining strength in the horizontal pull variation. Depending on the strength of the person performing it, it can also be used for muscular endurance.

How To Do Feet Elevated Press Up

  1. Start with the feet firmly planted and ensure the bench or chair isn’t going to move when you start performing the exercise.
  2. Create a strong core when the arms are straight at the top of the movement.
  3. Move the chest towards the floor, creating an arrow like shape with the elbows and head.
  4. Once the chin gets to the floor press into the floor and lift yourself up.
  5. Fully finish the press up movement and extend the arms completely.

Coaching Tips For Feet Elevated Press Up

Follow these cues to perform Feet Elevated Press Up correctly:

  • Make sure hands are underneath shoulders
  • Keep hips in line with shoulders
  • Do not touch chest to the floor.

Circuit 2

Complete this round 3 times.

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.

Ring Feet Elevated Press Up

Complete 7 repetitions

Buy Rings
Secondary
Upper Body
Horizontal Press

Coaching Tips For Ring Feet Elevated Press Up

Follow these cues to perform Ring Feet Elevated Press Up correctly:

  • Do not lower the chest further than the hands
  • Keep the elbows close to the body
  • Focus on stability and control.

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.

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This workout was made by Sean Klein

Sean Klein

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