Log in to BOXROX Pro

Transform your Body – 15 CrossFit Push Up Chest Workouts You Can Do at Home

11 TRAVEL WOD 17

5 Rounds for Time

  • 5 Push-Ups
  • 30 second Plank
  • 5 Push-Ups
  • 30 second Plank

1 minute Rest

With a running clock, as fast as possible perform the prescribed work in the order written for 5 rounds.

Score is the time on the clock when the last round of 30 second Plank is completed.

12 HOTEL WORKOUT FROM JOSH BRIDGES

For Time

  • 50-40-30-20-10 Push-Ups
  • 100-80-60-40-20 Air Squats

With a running clock, as fast as possible perform the prescribed work in the order written. Athlete must accomplish 50 Push-Ups and 100 Air Squats before moving on to 40 Push-Ups and 80 Air Squats, etc.

Score is the time on the clock when the 20 Air Squats is completed.

Josh-BridgesSource: CrossFIt Inc

13 Push Up Chest Workouts – NO EQUIPMENT PARTNER WOD

20 Alternating Rounds (with a Partner) for Time

  • Max Push-Ups
  • Max Bodyweight Partner Rows

With a running clock, as fast as possible perform the prescribed work in the order written. Athletes will perform each round alternating. Each athlete has one attempt to perform max repetitions of the prescribed movements.

Score is the total number of repetitions completed in the 20 rounds.

14 Push Up Chest Workouts – DIA DE LOS MUERTOS

With a Running Clock For As Long As Possible

  • 10 meter Sprint in the first minute
  • 20 meter Sprint in the second minute
  • 30 meter Sprint in the third minute.

Rest 5 minutes

  • Ascending Push-Ups
  • Start with 1 Push-Up. Add 1 Push-Up every minute until failure.

With a running clock, perform 10 meter Sprint in the first minute, then 20 meter Sprint, adding 10 meter Sprint every minute for as long as possible. Once athlete, failed to finish the designated meters for the minute, rest 5 minutes. Then, perform ascending Push-Ups, starting with 1 Push-Up, adding 1 repetition every minute until failure.

Score is the total number of repetitions completed until failure.

15 PISTOL PETE

For Time

  • 100 Alternating Pistols
  • Every minute on the minute starting at 0:00, perform:
  • 10 Push-Ups

With a running clock, as fast as possible perform 100 Pistols. Every minute on the minute starting at 0:00, perform 10 Push-Ups.

Score is the time on the clock when the 100th Pistol is completed.

Push Up Chest Workouts Tips and Strategy

Switch legs every rep for pistols to keep the legs fresh. Knock out the pushups quickly so you can recover as you pistol squat. Find a regression for pistols if you cannot keep proper alignment with your knees and ankles.

Push Up Chest Workouts Intended Stimulus

Big butt and leg burner here. Trying to get some squatting intensity and volume without weights.

Movement Standards

Pistol squats must go below parallel, Push-Ups must have chest touching the ground and arms locked out at the top.

Push Up Chest Workouts Scaling

If Pistols are hard, find a tough progression that works for you. Add a counterbalance in your hands, start from a box, stand on a box, or sub for cossack squats.

Image Sources

Related news