The 12 Minute Bodyweight Chest Blaster (Mad Monday Workout)

Written By: Todd Kuslikis
March 25, 2021

Hey all!

I would like to welcome you back to another Mad Monday Bodyweight Workout. Today we will be focusing on your chest and boy is it a doozy. We will be incorporating both plyometrics and isometrics.

Plyometric exercises strengthen the fast twitch muscle fibers and isometrics help to build strength and endurance in your slow twitch muscle fibers.

In this bodyweight chest workout we will be doing three different exercises.

1. Plyometric Push Ups

This is a great exercise to strengthen the chest muscle group. You will place an object in front of you and proceed to jump over it as fast as you can. Make sure to explode over the object.

2. Low Push Up Hold

This is our first isometric exercise. You’ll be holding it for 30 seconds. If you start to fatigue faster than the 30 seconds than lift yourself up higher so you are not in a 90 degree angle. That’s the simplest solution if you start to fatigue. The goal of this workout is to not only work the type 1 and type 2 muscle fibers but also to push yourself so you don’t rest except for the prescribed rest periods.

3. Low Grand Canyon Push Up Hold

This is our final exercise and boy is it tough. Especially after the other two. It again focuses on type 1 muscle fibers or slow twitch. Make sure to bring your hands out as far as you can. This exercise will be strengthening the outer portion of the chest muscle group.

How Do You Do This Bodyweight Routine?

The total session is 15 sets. You’ll be doing each exercise for 5 sets and 30 seconds each set with a 15 sec rest period in between each set.

If you want to do this routine on your own you’ll need an interval timer. If you don’t have one that’s totally fine. Just follow along to the above workout.

*Note: I want to make a special mention that most people believe that in order to strengthen your back muscles with body weight exercises you need to do “pull exercises”. For example, one of the biggest questions that I get with my 3 month body weight routine is “Where are all the pull exercises? How can I work my back without any pull exercises?” Well my friends, that’s the beauty of body weight. These exercises, especially when done using isometrics (think “static” or non-movement) it works the counter muscle groups as well.

Enjoy the workout! It is hard and I guarantee you’ll be feeling it tomorrow!

Knee Health Score 2


Show/Hide Comments (5 comments)
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  3. marc

    Heck of a chest blaster, Todd! The plyos werw tough, the isometric pushup holds werw tougher, fortunately the crucifix holds were easier! to hold than I anticipated! great workout, my chest is burning nicely 😉

    • Todd Kuslikis

      Thanks Marc! I’m glad you found it challenging!

  4. Dennis Habern

    Greetings from Germany:

    I am an American citizen, currently residing in Germany.

    I have been lifting for approximately 10 months, but I require

    a nutritional guideline which will yield me on a daily basis, at least

    4000 calories, spaced over 1 week. On the 8th day, I will revert to

    ingesting the same nutrition as day 1. “HELP.”

    Thank you.


    Dennis P. Habern

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