45 minute intermediate chest workout with a pull up bar

Here's everything you need to try our 45 minute intermediate chest workout with a pull up bar. 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
  • Triceps Press Ups
  • Negative 1.5 Rep Press Ups
  • Staggered Stance Press Up
  • Circuit 2
  • Press Ups with Eccentric Focus
  • Opposite Shoulder Taps from Bear Crawl
  • Wide Stance Press Ups

Circuit 1

Complete this round 3 times.

Triceps Press Ups

Complete 12 repetitions

Secondary
Upper Body
Horizontal Press

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.

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.

Staggered Stance Press Up

Complete 6 repetitions

Secondary
Upper Body
Horizontal Press

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.

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.

Opposite Shoulder Taps from Bear Crawl

Complete 5 repetitions

Secondary
Upper Body
Horizontal Press

Coaching Tips For Opposite Shoulder Taps from Bear Crawl

Follow these cues to perform Opposite Shoulder Taps from Bear Crawl correctly:

  • Try and stay as stable as possible throughout with as little movement as possible.

Wide Stance Press Ups

Complete 10 repetitions

Secondary
Upper Body
Horizontal Press

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.

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This workout was made by Sean Klein

Sean Klein

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