45 minute intermediate chest workout with a resistance band at home

Here's everything you need to try our 45 minute intermediate 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Russian Press Ups
  • Circuit 2
  • Archer Press Up
  • Lateral Press Ups
  • Circuit 3
  • Wide Stance Press Ups
  • Negative 1.5 Rep Press Ups

Circuit 1

Complete this round 3 times.

Russian Press Ups

Complete 8 repetitions

Secondary
Upper Body
Horizontal Press

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.

Archer Press Up

Complete 6 repetitions

Secondary
Upper Body
Horizontal Press

Coaching Tips For Archer Press Up

Follow these cues to perform Archer Press Up 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
  • Do not dive into the bottom position, maintain control throughout.

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.

Circuit 3

Complete this round 3 times.

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.

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.

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This workout was made by Sean Klein

Sean Klein

Signature

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