Chest · Advanced

1 day · 16 steps in total · Day 1: 16 steps · Level: Advanced · Focus: Chest

Chest Advanced is a single-day chest routine of 16 steps. Its opening is unusual for a chest day: Jumping Jacks, Arm Circles and Shoulder Stretch, a thorough shoulder warm-up before the pressing work.

That warm-up matters at this level, because the advanced routine asks more of the shoulders as well as the chest. Take this on when intermediate chest sessions feel comfortable and your shoulders are prepared for harder pressing.

Steps

• Jumping Jacks30s
• Arm Circles×20
• Shoulder Stretch30s
• Burpees×10
• Staggered Push-Ups×16
• Hindu Push-Ups×16
• Push-Up & Rotation×12
• Diamond Push-Ups×16
• Box Push-Ups×12
• Hindu Push-Ups×12
• Spiderman Push-Ups×20
• Decline Push-Ups×12
• Burpees×10
• Shoulder Stretch30s
• Cobra Stretch30s
• Chest Stretch30s

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General fitness information only, not medical advice. Stop if an exercise causes pain, and talk to a doctor before starting a new workout routine if you have a health condition.