30 Minutes Intermediate Chest Workout with Bodyweight
A 30 minutes endurance workout targeting your chest using bodyweight equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
30 Minutes
Duration
9
Total Sets
15-25 reps
Rep Range
~315
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Place hands roughly 1.5 times shoulder width apart with fingers angled slightly outward.
- Keep your body in a straight plank line from head to heels throughout the movement.
- Lower your chest to the floor by bending your elbows out to roughly 60-70 degrees.
Loop the band across your upper back and hold each end under your palms.
Form cues
- Loop the band across your upper back and hold each end under your palms.
- Set up in a standard push-up position with hands just outside shoulder width.
- Lower your chest to the floor with elbows at 45 degrees, keeping the band taut.
Finish strong — take the last set close to failure.
Form cues
- Stand tall and press your palms together at chest height with elbows flared.
- Squeeze your hands together as hard as possible, flexing the pecs.
- Slowly push your hands forward to full extension while maintaining the squeeze.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Chest Training Tips
- *Retract your shoulder blades on every pressing movement to protect your shoulders and maximize chest activation.
- *Vary your incline angle every 4-6 weeks to hit upper, mid, and lower fibers.
- *Control the eccentric (lowering) phase for at least 2 seconds to increase time under tension.
Get this chest workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum endurance results.