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15-Minute Chest BusterMatthew Jones provides a fifteen-minute training routine that can be carried out at home. With COVID-19 depriving us of our beloved Gyms, it is in our hands to ensure we do not let all the pre-gym work go to waste. You may think you need a lot of equipment to get a solid workout during the pandemic, but that is not true. All you need is a timer, the comfort of your home, and a hard work ethic.
Give yourself the best chance of an optimal workout.The gym wear you wear is a critical factor in the performance of your workouts. Make sure you are in an outfit in which you feel comfortable. You should have no restrictions when performing exercises, whether at home or bodybuilding at a gym. Otherwise, the execution and effectiveness of your workout will not be at optimal levels. You will need an outfit that allows you that freedom of movement. Nothing is worse than performing a gruelling workout to have the clothes you are wearing make it much more uncomfortable. Comfortability and range of motion are paramount for ensuring a safe and effective workout. So, let’s get to itYou are going to tri-set the next three exercises, with a fifteen-second interval between each exercise to give you just enough time to move from one movement position to the other. Once the three exercises are completed, you can rest for one minute and have a sip of water before starting over. Below is a breakdown of what is to come regarding the first three exercises. Note: The Reps assigned can be adjusted to your level of fitness. Be sure to make the workout HARD and push the limits. You should be ready to increase your volume once you have performed the workout a few times. It is crucial for your progression. The principle of progressive overload is a critical factor for muscle growth; therefore, you must push yourself and your limits.
Tri-Set BreakdownThree sets of eight repetitions with a recovery of fifteen seconds/exercise and one minute/set. Close grip press-upsTarget muscles
Teaching Points
Decline press-upsTarget muscles
For this exercise, you can use the stairs, a chair, the end of a sofa, etc., as long as they are stable and comfortable enough to support your feet. You can choose the height of the incline. The higher it is, the more the load will be placed on the shoulders. You do not want it too high, as this could compromise your form. Teaching Points
Plyometric push-upThe exploding power movement will get your muscle fibres firing on all cylinders. If you are advanced, you can add a clap to the mix. Target muscles
Teaching Points
On completion, you should be feeling an almighty chest pump, and if your are not then rethink how you are executing the exercises. You need to concentrate on squeezing the muscles to enhance the muscle fibres and reap the maximum benefits. The FinisherTo finish off this workout, and to fill up the chest with blood, you are going to execute an isometric chest squeeze.
IMPORTANTAll exercises should be performed in proper form and in a safe environment in your home to ensure your safety and prevent injury. Page ReferenceIf you quote information from this page in your work, then the reference for this page is:
About the AuthorMatthew Jones is a personal trainer and owner of Mass Aesthetics Clothing. He has been training people to get fit & healthy both mentally and physically for 5 years. For more information, please email him at info@massaesthetics.co.uk CookiesThis website uses cookies placed by third-party services that appear on our pages. Cookies are used for ads personalisation. You consent to these cookies if you continue to use this website. The site does use Google ads and Google have published information about Google’s use of information. |
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