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Transform your Body – 15 CrossFit Push-Up Chest Workouts you can do at Home

These Push Up Chest Workouts are designed so that they can be completed anywhere at home. For a selection of these push-up chest workouts, you will need a pull-up bar.

1 BRING SALLY UP

For Max Reps

To the tune of the song “Flower” perform the following movements for every mention of:

  • Bring Sally Up: Hold top of the Push-Up
  • Bring Sally Down: Hold the bottom of the Push-Up (keep chest 1 in off the ground)

To the tune of the song, “Flower”, by Moby, start facing the ground in the bottom of the Push-Up position. When the song says “Bring Sally Up,” press up into the top of the Push-Up position and hold until the song says “Bring Sally Down.” At that point descend back to the bottom of the Push-Up position, but keep your chest about 1 inch off the ground until you press back to the top of the Push-Up at the next “Bring Sally Up.” Continue in this manner for the entire song. Do not rest or let any other part of the body touch the ground while the song is playing.

Score is the total number of Push-Ups you complete before failure. If you complete every rep based on the song’s lyrics you will complete 30 Push-Ups.

Alternative Movements

This benchmark WOD can be done with Push-Ups as shown here, or with other movements like Air Squats, Back Squats (weighted) or Pull-Ups.

2 WEAVER

4 Round For Time
10 L-Pull-Ups
15 Push-Ups
15 Chest-to-Bar Pull-Ups
15 Push-Ups
20 Pull-Ups
15 Push-Ups

Push Up Chest WorkoutsSource: CrossFIt Inc

3 LIVING ROOM MASH 38

EMOM For as Long as Possible
1 Push-Up
1 V-Up
2 Push-Ups
2 V-Ups
Continue with this pattern, adding 1 Push-Up and 1 V-Up every minute.
With a running clock, every minute on the minute (EMOM) perform the prescribed work in the order written. Athlete must perform 1 Push-Up and 1 V-Up in the first minute. Continue with this pattern, adding 1 Push-Up and 1 V-Up every minute for as long as possible.

Score is the total number of the repetitions completed until the athlete fails to complete the prescribed work in a minute.

4 BLACKJACK

For Time
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups
With a running clock, as fast as possible complete the prescribed work in the order written. Each round totals 21 reps (Push-Ups descending from 20, Sit-Ups ascending from 1) for a total of 420 reps in the workout.

Score is the time on the clock when the last set of Sit-Ups is completed.

Tips and Strategy

Push-Ups will be the crux of this workout. Break the reps up into small sets from the beginning—even if the athlete feels fresh—to avoid burnout in the later rounds. Never go to failure on the Push-Ups. And beware: it might seem like a good idea to go fast in the Sit-Ups to make up time, but if the athlete goes too fast, the core will be too taxed to perform the requisite number of Push-Ups. Keep the pace moderate throughout to be successful in “Blackjack.”

Intended Stimulus

“Blackjack” is all about muscular fatigue and overload. The athlete should feel severely taxed in the upper body and core. The challenge: Find the balance between achieving a great score and burning out before the work is done.

Scaling Options

Scale the volume (total number of reps) and/or the skill level of the Push-Ups (see: Push-Up Scaling) to move smoothly throughout the workout. Long rests won’t allow the athlete to achieve adequate hypertrophy (muscle growth). Suggested rule of thumb for “Blackjack”: If the athlete can’t currently perform 20 unbroken Push-Ups, the movement should be scaled.

Beginner (A)

For Time
20 Knee Push-Ups, 1 Sit-Up
19 Knee Push-Ups, 2 Sit-Ups
18 Knee Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Knee Push-Ups, 19 Sit-Ups
1 Knee Push-Up, 20 Sit-Ups

Beginner (B)

For Time
15 Push-Ups, 1 Sit-Up
14 Push-Ups, 2 Sit-Ups
13 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 14 Sit-Ups
1 Push-Up, 15 Sit-Ups

5 Push-Up Chest Workouts – CAPOOT

For Time
100 Push-Ups
800 meter Run
75 Push-Ups
1,200 meter Run
50 Push-Ups
1,600 meter Run
25 Push-Ups
2,000 meter Run

6 DAY 3

With a Running Clock in 60 minutes
Max Distance Run
Every 5 minutes, perform:
15 Push-Ups
15 Back Widows

Run for an hour. Set a timer and every 5 minutes stop and do the upper body push/pull combination.

No scoring. An athlete could measure their overall distance if they wanted a number to track.

Tips and Strategy

This is a classic aerobic movement (jogging) mixed with a classic calisthenic movement (Push-Ups) and a not so common but complimentary calisthenic movement (Back Widow). Where long sleeves or even knees sleeves if you’re doing Back Widows outside. Tape is also a good option. An athlete can use this as a recovery WOD or as a way to challenge their endurance.

Intended Stimulus

This should be a good, steady-state workout for the most part. The Push-Ups and Back Widows will get the heart rate up due to the bracing nature of these movements.

Scaling

For Intermediate, reduce the time cap to 45 minutes.

For Beginners, reduce the time cap to 15-30 minutes depending on running capacity. Reduce the reps on the Push-Ups/Back Widows to 7-10. Substitute Planks for Push-Ups.

7 APLIN

20 Rounds for Time
6 Strict Pull-Ups
20 Push-Ups

8 ROMEO

For Time
50 Hand Release Push-Ups
1 mile Run
50 Hand Release Push-Ups
Wear a Weight Vest (20/10 lb)
With a running clock, as fast as possible perform the prescribed work in the order written.

Score is the time on the clock when the 50th Hand Release Push-Up is completed.

Scale by removing the weights vest and performing regular push ups or push ups on your knees.

9 TRAVEL WOD 7

EMOM for 15 minutes
3 Push-Ups
3 Burpees

10 TRAVEL WOD 13

For As Long As Possible
From 0:00-3:00, 2 Rounds of:
10 Push-Ups
10 Jumping Squats
Then, from 3:00-6:00, 2 Rounds of:
12 Push-Ups
12 Jumping Squats
Then, from 6:00-9:00, 2 Rounds of:
14 Push-Ups
14 Jumping Squats
Add two reps to each movement every 3 minutes. Continue following the same pattern for as long as possible.
With a running clock, athlete must accomplish 10 Push-Ups and 10 Jumping Squats during the first 3 minutes. Add 2 repetitions to each movement every 3 minutes. For the second round, athlete must accomplish 12 Push-Ups and 12 Jumping Squats. Continue following the same pattern for as long as possible.

Score is the sum of rounds and repetitions completed for as long as the athlete was able to accomplish every 3 minutes.

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
etc.
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

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