60 minute intermediate chest workout with a pull up bar at home

Here's everything you need to try our 60 minute intermediate chest workout with a pull up bar 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Feet Elevated Press Up
  • Circuit 2
  • Long Lever Press Ups
  • Circuit 3
  • Lateral Press Ups
  • Diamond Press Ups
  • Circuit 4
  • Staggered Stance Press Up
  • Russian Press Ups

Circuit 1

Complete this round 3 times.

Feet Elevated Press Up

Complete 10 repetitions

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.

Long Lever Press Ups

Complete 9 repetitions

Coaching Tips For Long Lever Press Ups

Follow these cues to perform Long Lever Press Ups correctly:

  • Start with the hands overhead in a tight tall plank position
  • Lower the elbows slowly towards the floor.

Circuit 3

Complete this round 3 times.

Lateral Press Ups

Complete 5 repetitions

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.

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.

Circuit 4

Complete this round 3 times.

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.

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.

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This workout was made by Sean Klein

Sean Klein

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