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Home Chest Workout Beginner

April 2, 2020 | 0 Comments
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Bodyweight Chest Workout… it’s not as hard as you think!

But don’t get it twisted, it will be hard!

When we look at training chest using just our bodyweight as resistance with the right knowledge and ‘database’ of exercise variations, it’s just a matter of selecting which movements you are going to utilise and creating your workout from that just like you would in the gym!

For an entire encyclopedia of bodyweight chest exercises check out our ‘In The House’ video series and make sure you watch the video below before continuing on…

At Home Chest Workout Exercises | In The House With Team MassiveJoes

Have you watched the video? You have? Perfect! We will be pulling on the information to help structure a Chest workout.


What Will You Need:

Yourself (bodyweight)

TMJ Apparel Resistance Bands (if you have them)

A bench/ step/ table/ something sturdy at knee height

Work Time:

Each sets working time will be dependant on the reps you can achieve

Rest Time:

Between 45 – 60 seconds between each set

Between 2 – 3 minutes between each exercise


Exercise 1: Bodyweight Push Ups

Body Position: Flat

Hand Position: Neutral

Tempo: Standard

We’re going to start with the most basic of basic, the king of staple bodyweight chest exercises… bodyweight push ups off the ground with our hands in a neutral position.

The set up for this one is simple; first, you find a space on the floor where you will have enough space to lay down. Starting on our hands and feet, you want to have your feet just under shoulder-width apart and your hands approximately shoulder-width apart (or ever so slightly wider). This is your start and finish position for each rep. From here, lower your body towards the ground, getting as low as you can, stop and then drive yourself back to the start position. Try to breathe OUT as you push UP each rep. Remembering you can always drop down to your knees when you begin to fatigue on the toes.

Set 1 & 2: Warm Up Sets. We are going to take these first 2 sets nice and easy. Just completing enough reps and stopping as soon as you begin to feel any fatigue coming through. Don’t push yourself too hard too early.

Set 3: Working Set. This will be the set that sets the reps for the rest of the working sets. We want you to complete as many reps as you can until you feel that burn come through the chest and possibly shoulders too. Always making sure you keep that form tidy. Coming as low as you can each rep and getting full extension at the top. *Do NOT go to complete failure!

Set 4: Just like Set 3 but we want you to get 3 less reps. If you got 15 reps for Set 3, then you are going to complete 12 reps for Set 4.

Set 5: Final Working Set. Just like Set 4, you will take 3 reps OFF what you were able to get from the previous set (Set 4).


Exercise 2: With Bands

Resistance Band Push Ups

Body Position: Decline (Feet higher)

Hand Position: Wide

Tempo: Slow Negatives

For this exercise, you will need that sturdy piece of furniture. Whether it’s a bench, a chair (or two), using a staircase in your house or a coffee table; something at about knee height. We need to bring our body into a decline position, feet high and hands on the ground. Don’t get it wrong though, although we are bringing our body into a decline position, this exercise mimics an incline chest press.

We will have our hands in a ‘wide’ position, meaning they are wider than shoulder-width apart. The tempo will be ‘slow negatives’ meaning we will aim for a 3-4 second decline part of the rep and still maintaining that 1-2 second positive (push up) portion of the movement. Be sure to be smart with your band choice here, it’s okay to not feel any resistance at the bottom of the movement as long as you feel the resistance increase as you drive up from the bottom, your bodyweight will get REAL heavy, REAL quick!

Set 1: Warm Up Set. We are going to take this first set nice and easy. Just completing enough reps and stopping as soon as you begin to feel any fatigue coming through.

Set 2: Working Set. This will be the set that sets the reps for the rest of the working sets. We want you to complete as many reps as you can until you feel that burn come through the chest and possibly shoulders too. Always making sure you keep that form tidy and maintain that slow negative tempo. Coming as low as you can each rep and getting full extension at the top. *Do NOT go to complete failure!

Set 3 – 5: Just like Set 2 but we want you to get 3 less reps. If you got 20 reps for Set 2, then you are going to complete 17 reps for Set 3. For Set 4 & 5 you are going to take 3 reps off what you completed in the set before and aim for that number. If you fall short, don’t sacrifice form to try and get those reps. If you complete the reps comfortably, don’t worry there’s more to come.


Exercise 2: Without Bands

Bodyweight Push Ups

Body Position: Decline (Feet higher)

Hand Position: Wide

Tempo: Slow Negatives

For this exercise, you will need that sturdy piece of furniture. Whether it’s a bench, a chair (or two), using a staircase in your house or a coffee table; something at about knee height. We need to bring our body into a decline position, feet high and hands on the ground. Don’t get it wrong though, although we are bringing our body into a decline position, this exercise mimics an incline chest press.

We will have our hands in a ‘wide’ position, meaning they are wider than shoulder-width apart. The tempo will be ‘slow negatives’ meaning we will aim for a 3-4 second decline part of the rep and still maintaining that 1-2 second positive (push up) portion of the movement.

Set 1: Warm Up Set. We are going to take this first set nice and easy. Just completing enough reps and stopping as soon as you begin to feel any fatigue coming through.

Set 2: Working Set. This will be the set that sets the reps for the rest of the working sets. We want you to complete as many reps as you can until you feel that burn come through the chest and possibly shoulders too. Always making sure you keep that form tidy and maintain that slow negative tempo. Coming as low as you can each rep and getting full extension at the top. *Do NOT go to complete failure!

Set 3 – 5: Just like Set 2 but we want you to get 3 less reps. If you got 20 reps for Set 2, then you are going to complete 17 reps for Set 3. For Set 4 & 5 you are going to take 3 reps off what you completed in the set before and aim for that number. If you fall short, don’t sacrifice form to try and get those reps. If you complete the reps comfortably, don’t worry there’s more to come.


Exercise 3: With Bands

Bodyweight Push Ups ss/w Resistance Band Floor Press

Body Position: Flat

Hand Position: Close

Tempo: Standard

We have two movements we are going to complete one after the other. The first being Bodyweight Push Ups in a similar position as Exercise 1, just with close hand positioning. We then flip onto our back and complete floor presses with our resistance band. Ensuring we are explosive on the press movement as soon as our elbows touch the ground.

Set 1: Starting with your Bodyweight Push Ups we want you to complete as many reps as you can until you feel that burn come through the chest. Then grab our TMJ Apparel Resistance Band flip straight over and go until failure with those Floor Presses.

Set 2 – 5: Just like Set 1 but we want you to get 2 less reps for your Push Ups. If you got 12 Push Ups for Set 1, then you are going to complete 10 reps for Set 2. For Set 3, 4 & 5 you are going to take 2 reps off what you completed in the set before and aim for that number. Always taking your Floor Press to failure each and every set.


Exercise 3: Without Bands

Push Ups ss/w Push Up Hold

Body Position: Flat

Hand Position: Close

Tempo: Standard

We are right back where we started from with our flat Push Ups; EXCEPT with a close hand positioning and standard tempo. You are going to start with your Push Ups, keeping a nice controlled tempo down and driving back up strong, once we reach failure we go straight into a Push Up Hold… at the bottom of the rep… yep!

Set 1: Set yourself up in your start/ finish position with our hands inside shoulder-width apart ready to start your Push Ups. It is up to you whether you let the elbows flare out wide or tuck them in alongside the body. Once you fail you then bring yourself straight back into that start position and then lower yourself down and hold that bottom position for DOUBLE the amount reps you got in seconds. If you failed the Push Ups on Rep 9 then you are going to complete a Push Up Hold for 18 seconds (double 9 reps).

Set 2 – 5: Simple. Repeat Set 1, 4 more times! Enjoy!


There you have it guys! A Beginner Chest Workout using NOTHING but your Bodyweight and some TMJ Apparel Resistance Bands. Whether you use this as a stand-alone chest workout or use it to make up an upper-body session, it’s up to you! If you give this workout a try be sure to film yourself giving it a crack and tag @MassiveJoes on Instagram so we can show the world you crushing your In The House Workout! 

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