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I can't even begin to tell you how sore I get each time I do this intense chest workout at home. It's basically a push up workout that will have you cursing my name. This is one of THE most EFFECTIVE chest workouts at home (no equipment needed). So if you are looking for great intense chest workout bodyweight this one's got you covered.

👉🏽 PUSH UP CHALLENGE 👈🏽

I've been doing a daily push up challenge since the beginning of the month, doing anywhere from 100-400 push ups each day! I've added size to my arms and chest and my back muscles are becoming more defined as well. On top of that, busting out 40-50 push ups at once has become ... dare I say, easy!?

If you're up for a challenge, do this video for 30 days to see how your body changes. (In this video my rep count is right around 170 push ups). Vary your push up movements so you're not just doing standard push ups the entire time. Change up your arm position (narrow, wide, staggered, etc), do incline and decline push ups, increase time under tension by adding pause push ups to your routine (lower down slow and hold at the bottom for a few seconds before coming up), and to really burn out your chest and triceps add some explosive push ups to your workout!

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**SCROLL FOR WORKOUT DETAILS**

Free Resources:
🚨 New Post: The 5 Best Gym Shorts for Men - (2024) https://bit.ly/5-Best-Gym-Shorts
🚨 New Post: 30 Day Push Up Challenge (Free Calendar Download) - https://bit.ly/30Day-Push-Up-Challenge

Links:
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🏋🏼♀️ Workout mat - https://bit.ly/YoGorillaTD - use code TXD20 for 10%
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💾 Shredded: 2 Week Ab Challenge: https://bit.ly/ShreddedChallenge
💾 Sculpted Core: 2 Week Ab Challenge: https://bit.ly/UnbreakableCoreChallenge

⏱️ Duration: 12 Minutes
🏋️♂️ Equipment: Just a mat
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
► Check it out at https://bit.ly/YoGorillaTD and use code TXD20 for 10%
⏱️ Intervals: 20 Seconds Work, 20 Seconds Rest

Here is a breakdown of this intense chest workout at home:

Round 1
0:20 Standard Push Ups
1:00 Wide Push Ups
1:40 Narrow Push Ups
Extra 20 second rest

Round 2
2:40 Staggered Push Ups Left
3:20 Staggered Push Ups Right
4:00 Explosive Push Ups
Extra 20 second rest

Round 3
5:00 Slow Eccentric Push Ups
5:40 Diamond Push Ups
6:20 Spider Push Ups
Extra 20 second rest

Round 4
7:20 Reverse Grip Push Ups
7:40 Hold Bottom Push Ups
8:20 Low Pulse Push Ups
Extra 20 second rest

Round 5: Burnout
9:40 Narrow Push Ups
10:20 Wide Push Ups
11:00 Diamond Push Ups

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!