The BEST Push Up Workout for Chest & Triceps Growth

Описание: This 12 minute push up workout is one of the most effective chest and triceps workouts you can do at home with no equipment.

You’ll work through multiple push up variations designed to challenge your chest, arms, shoulders, and core while building upper body strength and endurance.

Try this workout 2–3 times per week and focus on clean reps, full range of motion, and controlled tempo. Modify when needed, rest when needed, and build up over time.

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WORKOUT DETAILS
Duration: 12 minutes
Equipment: Just a mat
Format: 20 seconds work, 20 seconds rest
Focus: Chest, triceps, shoulders, core, upper body strength

PUSH UP CHALLENGE
Try this workout 2–3 times per week for 30 days. Focus on controlled reps, strong form, and full range of motion. Modify when needed and build up over time.

WORKOUT BREAKDOWN
00:00 Get Ready

Round 1
00:20 Standard Push Ups
01:00 Wide Push Ups
01:40 Narrow Push Ups
Extra 20 second rest

Round 2
02:40 Staggered Push Ups Left
03:20 Staggered Push Ups Right
04:00 Explosive Push Ups
Extra 20 second rest

Round 3
05:00 Slow Eccentric Push Ups
05:40 Diamond Push Ups
06:20 Spider Push Ups
Extra 20 second rest

Round 4
07:20 Reverse Grip Push Ups
07:40 Hold Bottom Push Ups
08:20 Low Pulse Push Ups
Extra 20 second rest

Round 5: Burnout
09:40 Narrow Push Ups
10:20 Wide Push Ups
11:00 Diamond Push Ups

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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!