6 Min Chest Workout Ft Larry Wheels | PUSH-UPS ONLY

By rjoachim | July 24, 2024

Here’s a 6-minute chest workout you can do at home or the gym with minimal equipment:

Warm-up (1 minute):

  • Light cardio: Jumping jacks, jumping rope, or jogging on the spot (30 seconds)
  • Arm circles (forward and backward) x 10 repetitions each direction

Circuit (3 rounds, 30 seconds work, 15 seconds rest):

Exercise 1: Push-ups

  • Targets: Chest, shoulders, triceps

Modification:

  • If push-ups are too difficult, do them on your knees.
  • You can also elevate your hands on a bench or sturdy chair.

Form:

  • Keep your body in a straight line from head to toe, core engaged.
  • Lower your chest down until your chest nearly touches the ground, then push back up to the starting position.

Exercise 2: Diamond push-ups

  • Targets: Inner chest

Form:

  • Make a diamond shape with your thumbs and index fingers touching in the center of your chest.
  • Lower your chest down until your chest nearly touches the ground, then push back up to the starting position.

Modification:

  • If diamond push-ups are too difficult, perform regular push-ups.

Exercise 3: Inverted rows

  • Targets: Upper back, chest

Equipment: Sturdy table, bench, or bar

Form:

  • Lie on your back underneath the table or bench, grip the edge with your hands shoulder-width apart.
  • Pull yourself up towards the table/bench, keeping your body straight.
  • Lower yourself back down with control.

Modification:

  • If inverted rows are too difficult, perform plank rows (search for video instruction).

Cool-down (1 minute):

  • Static stretches for chest, shoulders, and triceps (hold each stretch for 15-30 seconds)

Tips:

  • Maintain proper form throughout the exercises.
  • Focus on quality reps over speed.
  • Breathe out during the exertion phase of each exercise.
  • Increase the difficulty of the exercises as you get stronger.
  • You can adjust the rest time based on your fitness level.

Remember, this is just a sample workout. You can modify it based on your needs and equipment availability. If you have any injuries or health concerns, consult a doctor before starting any new exercise program.

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