45 Minutes Intermediate Chest Workout with No Equipment
A 45 minutes general fitness workout targeting your chest using no equipment equipment. 3 exercises, 9 total sets, designed for intermediate lifters.
45 Minutes
Duration
9
Total Sets
8-15 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
- 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.
Why This Workout Works
This workout is built around the principles of general fitness training. Combine compound movements with moderate loads and moderate reps. Include a mix of push, pull, hinge, squat, and carry patterns each week. Add 2-3 days of cardio and prioritize mobility work. This is sustainable, long-term training.
Training Parameters
- Rep Range: 8-15 reps — designed for sustained muscular effort
- Rest Periods: 60-90 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 3 sets — optimized for general fitness
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 general fitness results.