INTENSE CHEST WORKOUT AT HOME | 12 MIN PUSH UP WORKOUT | 30 DAY PUSH UP CHALLENGE

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I can't even begin to tell you how sore I get each time I do this intense chest workout at home. It's basically a push up workout that will have you cursing my name. This is one of THE most EFFECTIVE chest workouts at home (no equipment needed). So if you are looking for great intense chest workout bodyweight this one's got you covered.

👉🏽 PUSH UP CHALLENGE 👈🏽

I've been doing a daily push up challenge since the beginning of the month, doing anywhere from 100-400 push ups each day! I've added size to my arms and chest and my back muscles are becoming more defined as well. On top of that, busting out 40-50 push ups at once has become ... dare I say, easy!?

If you're up for a challenge, do this video for 30 days to see how your body changes. (In this video my rep count is right around 170 push ups). Vary your push up movements so you're not just doing standard push ups the entire time. Change up your arm position (narrow, wide, staggered, etc), do incline and decline push ups, increase time under tension by adding pause push ups to your routine (lower down slow and hold at the bottom for a few seconds before coming up), and to really burn out your chest and triceps add some explosive push ups to your workout!

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⏱️ Duration: 12 Minutes
🏋️♂️ Equipment: Just a mat
🦍 We recommend Yo Gorilla Mats Premium Large Exercise Mat, size: 7' x 4' x 8mm.
⏱️ Intervals: 20 Seconds Work, 20 Seconds Rest

Here is a breakdown of this intense chest workout at home:

Round 1
0:20 Standard Push Ups
1:00 Wide Push Ups
1:40 Narrow Push Ups
Extra 20 second rest

Round 2
2:40 Staggered Push Ups Left
3:20 Staggered Push Ups Right
4:00 Explosive Push Ups
Extra 20 second rest

Round 3
5:00 Slow Eccentric Push Ups
5:40 Diamond Push Ups
6:20 Spider Push Ups
Extra 20 second rest

Round 4
7:20 Reverse Grip Push Ups
7:40 Hold Bottom Push Ups
8:20 Low Pulse Push Ups
Extra 20 second rest

Round 5: Burnout
9:40 Narrow Push Ups
10:20 Wide Push Ups
11:00 Diamond Push Ups

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TIFF x DAN

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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated!

[herculess]

I'm doing all the "rest" so perfectly!

[christophergage]

Completed the whole set for the first time after two weeks of trying. Great videos mate . Also These videos have Helped loads with my depression . So thank you so much .

[KingWaluJabaar]

Done this workout 5 days a week for 3 months now. It has done wonders for my back, chest and arms. If you read this comment, just keep going. It's worth it 🔥🔥🔥

[luiscapella]

Matched him for 6 mins then left chest muscle was starting to feel like it was going to get pulled or strained so I stopped...but I will be back. This was great.

[jgreen]

Done this workout a couple times and it definitely burns me out! I appreciate these at home no equipment upper body workouts since I can't go to a gym!

[cameronmccrae]

63 year old and just done this for the second day. Great chest workout, great strength exercises 👍

[bencarpanini]

I've been challenging myself to do push-ups in March. Since I found this workout a week ago I have done it 13 times. 12, 500 push-ups completed so far and looking forward to the gym reopening on 12 April in UK. Thanks Dan, looking forward to another great workout! 💪👍

[TIFFxDAN]

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[mohaumokheseng]

this is the best combo, i do this every morning it also targets my back becoming sturdy every day. Thanks Champ.

[friedabrauer]

Great workout! This is one of my favorite pushup workouts I've ever done. It hit hard in all the right places!!

[rubenorozco]

After the 5th time following this video trough, I was finally able to match the speed of the video.
Stay strong and stay motivated out there. You got this!

[mhfvedq]

Your videos got me back into shape, all the way from beginner to more advanced stuff. I love the format and diversity. Thank you so much big up yourself!!

[asaasiramuhanguzi]

Successfully completed the set after trying for one and a half weeks.
The best chest workout I have ever done!

[realistreality]

It’s been 3 weeks I do this everyday I couldn’t get passed 4 minutes on my first try keep at it lads

[billytumorenito]

Thank you !!! I have changed my whole and mindset since I follow you bro !!! I’m able to finish all the work out after months of not success attempts

[bencarpanini]

Yassss! Enjoyed this, been searching for this style of push-up workout and this is perfect. Thanks! 💪😃

[RoninTy]

Great for a quick chest workout! Been really loving this page since I found it last week 👏

[MichaelLewicki]

Looking forward to doing this one today! Thanks for the workout ideas abs extra motivation.

[JRodWroteIt]

Haven’t been able to hit the gym since I’ve been sick. But this push up routine definitely helped with getting my strength back. Preciate ya! 💪🏿

[wantedprince]

Loved the workout definitely going to keep trying more! Can’t wait for the progress!!