60 minute intermediate chest workout with a barbell

Here's everything you need to try our 60 minute intermediate chest workout with a barbell. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Weighted Press Ups
  • Circuit 2
  • Press Up
  • Circuit 3
  • Press Ups with Eccentric Focus
  • Staggered Stance Press Up
  • Circuit 4
  • Inchworm to Press Up
  • Press Up with Shoulder Tap

Circuit 1

Complete this round 3 times.

Weighted Press Ups

Complete 6 repetitions

Coaching Tips For Weighted Press Ups

Follow these cues to perform Weighted Press Ups correctly:

  • Make sure you get someone to put the plates on and off your back
  • Gently touch the chest to the floor
  • Keep hips and shoulders inline throughout.

Circuit 2

Complete this round 3 times.

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.

Staggered Stance Press Up

Complete 6 repetitions

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 4

Complete this round 3 times.

Inchworm to Press Up

Complete 6 repetitions

Coaching Tips For Inchworm to Press Up

Follow these cues to perform Inchworm to Press Up correctly:

  • Walk slowly on the hands taking small steps
  • Keep the elbows close to the body on the press up.

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.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.