45 Minutes Advanced Chest Workout with Bodyweight
A 45 minutes fat loss workout targeting your chest using bodyweight equipment. 3 exercises, 9 total sets, designed for advanced lifters.
45 Minutes
Duration
9
Total Sets
10-15 reps
Rep Range
~473
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Lean forward 15-30 degrees to shift emphasis from triceps to chest.
- Lower until your upper arms are parallel to the floor or slightly below.
- Keep your elbows tucked at roughly 45 degrees — do not flare them wide.
Place hands roughly 1.5 times shoulder width apart with fingers angled slightly outward.
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.
Finish strong — take the last set close to failure.
Form cues
- Hands slightly wider than shoulder-width, fingers spread for a stable base.
- Body forms a straight line from head to heels — do not let your hips sag or pike up.
- Lower your chest to within an inch of the floor, keeping elbows at 45 degrees.
Why This Workout Works
This workout is built around the principles of fat loss training. Maintain heavy compound lifts to preserve muscle mass while in a caloric deficit. Add supersets and circuits for accessory work to increase training density. Keep protein high (1g per pound of bodyweight) and prioritize sleep for recovery.
Training Parameters
- Rep Range: 10-15 reps — high enough to keep your heart rate elevated
- Rest Periods: 30-60 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3-4 sets — optimized for fat loss
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 fat loss results.