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

Builded a better, stronger chest at home.

These Push Up Chest Workouts are designed so that they can be completed anywhere at home. For a selection of the 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 Workouts

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

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