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Hardest 3 Minute Bodyweight Chest Workout

by Todd Kuslikis on October 18, 2011

Chest Image1 150x150 Hardest 3 Minute Bodyweight Chest WorkoutThis 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.

Downloadable 3 Minute Bodyweight Chest Workout Routine

FREE PDF

FREE Excel

Other Great Bodyweight Chest Workouts

Men’s Health Chest Workout

Chest Exercises

9 Comments

  1. Posted October 20, 2011 at 4:21 am

    This is insane! Awesome, thanks for posting it.

  2. jason
    Posted March 24, 2012 at 5:07 pm

    How does this exercise affect your wrists?

    • Todd Kuslikis
      Posted March 25, 2012 at 3:39 am

      Hi Jason,

      It will put quite a bit of strain on your wrists so you’ll want to be careful. The chair hops especially will put a lot of pressure on your wrists. If you have wrist problems, you’ll probably want to try one of the other workouts.

      Todd

  3. John
    Posted November 12, 2012 at 7:48 am

    If this was done every couple of days, would it help to increase the size of your chest?

    • Todd Kuslikis
      Posted November 12, 2012 at 9:00 pm

      Hi John,

      It really depends on your starting point. If you are new to exercise it will help add definition. If you are already fit you’ll need to spend more time working out than just this workout. It is a good supplement to chest training.

      Todd

      • T
        Posted February 11, 2013 at 5:20 pm

        Hi,

        I have a few questions:

        1. Can you do this to lose chest fat?

        2. How many seconds do you spend on each exercise?

        3. How many times a week do you do it? (I work out 6 times a week)

        cheers!

  4. John
    Posted May 6, 2013 at 9:13 pm

    Where did you get those little chairs? I haven’t seen those since elementary school.

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