This bodyweight workout routine was designed to give you maximum results in the shortest amount of time. Everyone is busy. And finding a workout for chest development can be difficult when you don’t have the time to scour through the internet. This routine can be performed anywhere with just a few props.
*Bonus Article: I found a great article online that shares Effective Fat Loss Office Workouts for Time Crunched People. It’s definitely something you’ll want to check out and incorporates the exact principles that I use in my workouts.
3 Minute Bodyweight Chest Workout Description
The above will guide you through each bodyweight exercise in the workout. Make sure to warm up before you begin any exercise routine. The workout consists only of 4 exercises.
View This Video For Just The Workout (Without Descriptions):
3 Reasons This Chest Workout Is So Extreme:
1. Incorporates Plyometrics to Blast the Chest
Each exercise is a plyometric movement. This means that you will be using your fast twitch muscle fibers throughout the routine. Your muscles are made up of both fast twitch and slow twitch fibers. Some people naturally have more which gives them the edge in sports that require you great agility. For example, Barry Sanders, the great running back for the Detroit Lions, had amazingly developed fast twitch fibers which allowed him to maneuver people out of their shorts. Though Barry may have had a greater ratio of fast twitch fibers, that doesn’t mean it didn’t train like a mad man.
2. Uses Compound Sets to Obliterate The Chest
Use this workout routine to strengthen your chest, arms and abs. The reason the workout strengthens your body so well is not only because it incorporates plyometrics so well, but also because it uses compound sets. This means that you go from one exercise to the next without any rest. This way, you chest muscles never get a chance to fatigue.
3. Uses Bodyweight Exercies to Fatigue the Chest
The final reason this chest workout routine works so well is because you are using bodyweight exercises. Your muscles can move through their full range of motion and incorporates all of the stabilizers muscle groups in the chest.
Exercises In This Chest Workout Routine
1. Chair Hops Exercise
This exercise is a doozy. You’ll want to stabilize your chair so it doesn’t move while your hopping on top of it. Tremendous plyometric chest exercise.
2. Grand Canyons Exercise
Great chest exercise that strengthens both the inner and outer portions of the chest. Since you are bouncing between an outward position and an inward position, it requires your muscles to adapt very quickly.
3. Climbing Tower Exercise
Killer chest exercise because you are climbing up the chair and than falling down to the ground. The negative portion of the exercise (as explained in the video) is what murders your chest so effectively. Be careful with your wrists on this one. You don’t want to strain your wrists when you come down.
4. Supermans Exercise
Great chest exercise that again incorporates Plyometrics. Try to extend your arms as far as you can. In the video I don’t get them out very far. Try to beat me.