45 minute intermediate chest workout at home

Here's everything you need to try our 45 minute intermediate chest workout 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
09/02/24
In This Workout
  • Circuit 1
  • Russian Press Ups
  • Circuit 2
  • Diamond Press Ups
  • Bottom of Archer Press Up Hold
  • Press Up
  • Circuit 3
  • Press Ups with Eccentric Focus
  • Press Up with Shoulder Tap

Circuit 1

Complete this round 4 times.

Russian Press Ups

Complete 8 repetitions

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.

Circuit 2

Complete this round 3 times.

Diamond Press Ups

Complete 10 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.

Bottom of Archer Press Up Hold

Complete 15 seconds

Coaching Tips For Bottom of Archer Press Up Hold

Follow these cues to perform Bottom of Archer Press Up Hold correctly:

  • Have one hand out to the side that acts as a guide
  • Keep the elbows very close to the body and create a lot of tension in the chest.

Press Up

Complete 6 repetitions

Coaching Tips For Press Up

Follow these cues to perform Press Up correctly:

  • Hands slightly wider than shoulder width apart
  • Keep elbows close to the body
  • Keep hips in line with shoulders
  • Touch chest to the floor.

Circuit 3

Complete this round 3 times.

Press Ups with Eccentric Focus

Complete 9 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.

Press Up with Shoulder Tap

Complete 9 repetitions

Coaching Tips For Press Up with Shoulder Tap

Follow these cues to perform Press Up with Shoulder Tap correctly:

  • Perform a press with feet in a wide stance
  • Slowly move one hand to the opposite shoulder
  • This is one repetition.

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This workout was made by Sean Klein

Sean Klein

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