60 minute intermediate chest workout with a resistance band at home

Here's everything you need to try our 60 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.

60 min read
Sean Klein
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Bottom of Press Up Hold
  • Feet Elevated Press Up
  • Diamond Press Ups
  • Circuit 2
  • Archer Press Up
  • Russian Press Ups
  • Press Up
  • Circuit 3
  • Inchworm to Press Up
  • Wide Stance Press Ups

Circuit 1

Complete this round 3 times.

Bottom of Press Up Hold

Complete 40 seconds

Secondary
Upper Body
Horizontal Press

Coaching Tips For Bottom of Press Up Hold

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

  • Keep tension in the chest
  • Keep shoulders and hips inline.

Feet Elevated Press Up

Complete 10 repetitions

Primary
Upper Body
Horizontal Press

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.

Diamond Press Ups

Complete 10 repetitions

Secondary
Upper Body
Horizontal Press

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 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.

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.

Press Up

Complete 6 repetitions

Secondary
Upper Body
Horizontal Press

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.

Inchworm to Press Up

Complete 6 repetitions

Secondary
Upper Body
Horizontal Press

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.

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

Signature

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