Intermediate’s Bodyweight Chest Workout Routine

How To

• Lie on the floor with your arms next to your chest.
• Raise your elbows with strength on your abs and glutes.
• Slowly bend your elbows and return to the position in step 2.

Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min

🤖 Let’s see what the CHAT GPT coach has to say!

Start with your hands slightly wider than shoulder-width apart.

Keep your core engaged and your body in a straight line from head to toe.

Lower your body down by bending your elbows, keeping them close to your sides.

Push through your palms to straighten your arms and return to the starting position.

Focus on maintaining proper form and avoid sagging or arching your back.

Start with a modified push-up on your knees if you’re unable to perform a full push-up yet.

How To

• In the normal push-up position, set the feet slightly wide apart and raise your hips.
• Bend your arms and push your upper body forward. Move it closer to the ground in the order of chin, chest, and abs.
• While maintaining the tension of the abs and glutes, raise the upper body.
• Push your arms back and return to the position in step 1.

Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min

🤖 Let’s see what the CHAT GPT coach has to say!

Start in a downward dog position with your hands and feet on the ground, forming an inverted V shape.

Lower your upper body towards the ground by bending your elbows, while keeping your hips high and your heels on the ground.

As you lower your body, shift your weight forward and bring your chest towards the ground, while keeping your elbows close to your body.

Push your upper body back up by straightening your arms, while keeping your hips high and your heels on the ground.

Engage your core muscles throughout the exercise to maintain stability and control.

Start with a few repetitions and gradually increase the number as you get stronger and more comfortable with the exercise.

How To

• Open your arms a little wider than the push-up position.
• Put your body weight on one arm and go down.
• Return to position in step 1 while maintaining tension in the chest.
• Go down and putting weight on the other arm.
• Repeat step 3 and 4.

sets: 4 sets
reps: 8~10 reps
Rest time: 1min

🤖 Let’s see what the CHAT GPT coach has to say!

Start in a push-up position with your hands wider than shoulder-width apart.

Place one hand slightly forward and the other hand slightly back, creating a diagonal line with your body.

Lower your body down towards the hand that is further back, keeping your elbows tucked in.

Push back up to the starting position and repeat on the other side.

Engage your core throughout the exercise to maintain stability.

Start with a modified version of the exercise by performing it on your knees if needed.

How To

• Put both hands under the chest while lying down the floor.
• Position your hands closer together, spreading your fingers to create a diamond shape with your index fingers.
• Attach your elbows to your body as much as possible.
• Raise your body while pushing the floor with your palms to return to the position.

Sets: 4 sets
Reps: 8~10 reps
Rest Time: 1min

🤖 CHAT GPT 코치의 의견을 들어볼까요?

Start in a plank position with your hands shoulder-width apart and your fingers pointing forward.

Keep your elbows close to your body as you lower your chest towards the ground.

Engage your core and squeeze your glutes to maintain a straight line from your head to your heels.

Push through your palms to extend your arms and return to the starting position.

Focus on your breathing, exhaling as you push up and inhaling as you lower down.

Start with a modified version by keeping your knees on the ground until you build enough strength for a full push up.

How To

• Raise your hips as high as possible while keeping your hands and feet on the floor.
• Slowly bend your elbows down as almost your forehead touch the floor.
• Use your front delts and triceps to return to the starting position.

Sets: 4 sets
Reps: 8~10 reps
Rest time: 1min

🤖 Let’s see what the CHAT GPT coach has to say!

Start in a push-up position with your hands slightly wider than shoulder-width apart.

Walk your feet towards your hands, lifting your hips up into a pike position.

Keep your core engaged and your back straight as you lower your head towards the ground.

Push through your shoulders and arms to return to the starting position.

Focus on maintaining proper form and control throughout the exercise.

Start with a modified version by bending your knees if needed, and gradually work towards straightening your legs.

How To

• Lie on the floor with your arms next to your chest.
• Raise your elbows with strength on your abs and glutes.
• Slowly bend your elbows and return to the position in step 2.

Sets: 4 sets
Reps: 8~10 reps
Rest Time: 1min

🤖 Let’s see what the CHAT GPT coach has to say!

Start with your hands slightly wider than shoulder-width apart.

Keep your core engaged and your body in a straight line from head to toe.

Lower your body down by bending your elbows, keeping them close to your sides.

Push through your palms to straighten your arms and return to the starting position.

Focus on maintaining proper form and avoid sagging or arching your back.

Start with a modified push-up on your knees if you’re unable to perform a full push-up yet.