Bodyweight Chest Training w/ Scott Kemp

You don’t need a fancy gym and tons of equipment to get a good workout in. Yes, these things can be very helpful but it’s not the only way to get it in. Here is my chest training workout I did this morning at the park with nothing but bodyweight. I designed it to start with the hardest exercises and progress down. It’s intense and should move at a fast speed.

Duration: 30min

1. Warm up: Big circles forward, backwards and cross overs for 2 min
2. Decline wide pushups 3 sets to failure
3. Decline shoulder length pushups: 3 sets to failure
4. Decline diamond pushups: 3 sets to failure
5. Flat wide pushups fingertips out: 3 sets to failure
6. Flat shoulder length pushups: 3 sets to failure
7. Flat diamond pushups: 3 sets to failure
8. Incline wide pushups underhand grip: 3 sets to failure
9. Incline shoulder length pushups: 3 sets to failure
10. Incline diamond pushups: 3 sets to failure
11. Dips: 3 sets to failure
12. On knees wide pushups: 3 sets to failure
13. On knees shoulder length pushups: 3 sets to failure
14. On knees diamond pushups: 3 sets to failure

*Rest between sets and exercises should be 20-30 seconds 

*Never lock your elbows out. This makes it harder and keeps constant tension on the chest.

*Keep your body in a plank and core nice and tight. 

*Your breathing pattern should be inhaling on your way down and exhaling on your way up.