90 Minutes Intermediate Chest Workout with Bodyweight
A 90 minutes strength workout targeting your chest using bodyweight equipment. 5 exercises, 25 total sets, designed for intermediate lifters.
90 Minutes
Duration
25
Total Sets
3-6 reps
Rep Range
~1575
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
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.
Lean forward 15-30 degrees to shift emphasis from triceps to chest.
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.
Hands slightly wider than shoulder-width, fingers spread for a stable base.
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.
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 strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
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 strength results.