45 Minutes Beginner Chest Workout with Bodyweight
A 45 minutes muscle building workout targeting your chest using bodyweight equipment. 3 exercises, 12 total sets, designed for beginner lifters.
45 Minutes
Duration
12
Total Sets
8-12 reps
Rep Range
~630
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
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
- 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.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
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 muscle building results.