When it comes to bodyweight exercise, it is usually disregarded under the myth that “You cannot build muscle with bodyweight exercise”. I am here today to tell you that is absolutely NOT true. Bodyweight exercises, especially for beginners, can be absolutely phenomenal for building and toning muscle!
Today I have a 5 minute chest workout that will really test your limits! I myself cannot even get halfway through without having to do the push-ups on my knees. Now I do recommend that you are at least at an intermediate stage before starting this workout, as there are some push-up variations that most beginners probably won’t be able to do!
I will work on making a beginner one, but if you are a beginner and want to give this a try, then by all means go ahead! But do not say I didn’t warn you! First, let’s talk about how you can build muscle with bodyweight exercise.
How can I build Muscle with Bodyweight Exercise?
Contrary to popular belief, it is entirely possible to build muscle with bodyweight exercise. You just have to be willing to put in the work. I am going to keep it short and sweet here so I can get to the workout itself!
The key to building muscle during bodyweight training, is supersetting and failure. When you do multiple sets of a certain exercise and you go all out on each set, meaning you do the literal maximum repetitions that you can do(with good form), this will lead to something called Hypertrophy, which leads to insane gains, especially for beginners.
Now onto the Workout!
Alright now it is time to begin, we will be going for 5 minutes straight with no rest, AT ALL. During the duration of this workout you will be going through 5 different push-up variations, and we will be doing them each for 1 minute, totalling 5 minutes.
IMPORTANT NOTE: It is extremely important that you really give it your all, there are no set rest times but when you fatigue, you can always take a couple seconds to shake it off but you NEED to get right back into it!
If you do not feel absolutely destroyed at the end of this workout, then you really didn’t give it your all, it is important to stay focused on going at your absolute max, the entire time, it’s the only way that this will work!
Variation 1: Pseudo-Planche Pushup-1 Min
This exercise is absolutely killer for your lower traps and your shoulders if you do it correctly. It will already have you wanting to lay on the ground in the first minute, this one is killer.
For those of you who don’t know how to do this push-up variation or what it is, there will be a video linked here
Variation 2: Shoulder Tap Push-ups-1 Min
This variation is pretty self explanatory but after doing Pseudo-Planche-Pushups for 1 minute, they’ll definitely have you feeling the burn! They are basically shoulder taps but with a pushup in between, there is a link to a tutorial here
Variation 3: Clapping Push Ups-1 Min
By now, I am sure you have all heard of this one, and this is where the workout begins to show NO MERCY. This is generally where I have to start doing them on my knees. I can do clapping push-ups normally but after the last 2 exercises, by this time I am absolutely spent, and the pain is real. So even if you are experienced, if you have to do them on your knees, no one will blame you.
If you don’t know how to do this exercise, which chances are you do, there is a tutorial here.
Variation 4: Explosive Staggered Push Ups-1 Min
This one isn’t as widely known but is extremely effective at hitting the sides of your chest. I promise that you’ll feel this one especially after This one is a bit hard to explain and hard to find tutorials for, but you can see an example of it here.
Start with one hand a little bit further out than the other and pushup, pushing yourself into the air and switching the leading hand.
Variation 5: Diamond Push-Ups-1 Min
This one is also very self explanatory as it is widely known. This will be our finishing exercise and for good reason, it will work on the inner chest, and absolutely destroy you. I am sure you know how to do this exercise, but just in case you don’t (and that’s okay) you can find a tutorial here.
I hope at this point that your chest and upper body are absolutely annihilated! Keeping this short and sweet, the point is you can build lot’s of muscle with bodyweight exercise. You just have to do it the right way!
We(EasyFit) are not responsible in anyway for any injuries that may occur during this workout! This is for educational purposes only!