4 Minute Chiseled Chest Bodyweight Tabata Workout
The 4 Minute No Equipment Fitness Challenge That Chisels Your Chest
On today’s episode of Live Lean TV, I’m putting you through a 4 minute chiseled chest bodyweight tabata workout.
Get ready to destroy your chest, in just 4 minutes, with this chest chiseling no equipment tabata workout routine.
All you need for these exercises is your bodyweight.
I hope you are ready for this chest chiseling workout.
Let’s get to work.
4 Minute Chiseled Chest Bodyweight Tabata Workout
Trainer:
Brad Gouthro, PTS/NWS, host and creator of Live Lean TV, and the #1 expert teaching people all over the world how to Live Lean 365 days a year.
Duration Of The Workout:
- 4 minutes
Workout Goals:
This is a no equipment bodyweight tabata workout designed to chisel the muscles in the chest.
Required Equipment:
- None
- Optional: here’s a link to the tabata interval timer that I’m using to keep track of the timed sets.
Workout Instructions:
Set your tabata interval timer for:
- 20 seconds of work per set
- 10 seconds of rest to recover
Complete exercises A1-A4, one after another, in circuit format.
That’s one round.
After you complete the circuit, repeat it one more time for a total of 8 sets over two rounds.
This means you will complete the 4 exercises twice, within 4 minutes.
Once you are ready to go, push the start button on your tabata interval timer.
Chest Exercises:
To learn the chest exercises, click the links below for step-by-step exercise demonstrations.
A1. Wide Grip Push Up
The first chest exercise is the wide grip push up.
Reps:
- 20 seconds of all out, maximum effort.
Rest:
- 10 seconds
- After the 10 seconds rest is up, move right into the next exercise.
Sets:
- 2 rounds
Tempo:
- 1010
Wide Grip Push Up Coaching Cues:
- Get into a straight arm plank position.
- Position your hands outside of shoulder width.
- To keep your entire body in a straight line from your back to your legs, contract the muscles in your glutes, quadriceps, and hamstrings.
- Turning on all these muscles will keep your form tight and stop your body from sagging.
- Press your hands through the ground to press your body back up to the top of the push up.
- To engage the muscles in the chest, think about pressing the ground away from you.
- After completing 20 seconds of reps, take a 10 second break, then move into the dive bomber push up.
A2. Dive Bomber Push Up
The second chest exercise is the dive bomber push up, often called the judo push up or hindu push up.
Reps:
- 20 seconds of all out, maximum effort.
Rest:
- 10 seconds
- After the 10 seconds rest is up, move right into the next exercise.
Sets:
- 2 rounds
Tempo:
- 1010
Dive Bomber Push Up Coaching Cues:
- Get into the top of the push up position, then raise your hips up in the air, similar to the down dog pose.
- In one smooth motion, swoop your upper body forward and down towards the floor as you drop your hips, then raise your chest up with your arms fully extended, similar to the cobra yoga pose.
- Reverse the movement back up by pressing your hands through the ground to get back to the down dog pose.
- Not only does this exercise hit your chest, you should also feel a good stretch in your shoulders.
- After completing 20 seconds of reps, take a 10 second break, then move onto the next move.
A3. Spiderman Push Up
The third chest exercise is the spiderman push up.
Reps:
- 20 seconds of all out, maximum effort.
Rest:
- 10 seconds
- After the 10 seconds rest is up, move right into the next exercise.
Sets:
- 2 rounds
Tempo:
- 1010
Spiderman Push Up Coaching Cues:
- Get into the top of the push up position.
- While you complete the push up, bring one bent knee out to the side to towards the elbow on the same side.
- Return the foot back to the original position as you complete the push up.
- Continue alternating sides for every push up.
- After completing 20 seconds of reps, take a 10 second break, then move onto the next move.
A4. Plyometric Push Up
Let’s finish it off with a spicy one.
The last chest exercise is called the plyometric push up.
Reps:
- 20 seconds of all out, maximum effort.
Rest:
- 10 seconds
- After the 10 seconds rest is up, move right into the next exercise.
Sets:
- 2 rounds
Tempo:
- 10X0
Plyometric Push Up Coaching Cues:
- If you are more advanced, you can complete the clapping push up.
- If the plyometric push is too hard, complete the regular push up.
- Make sure your hands go up and down off the ground.
- If you need to take a quick break during the set, relax your chest on the ground while keeping your hands pressed into the ground.
- After completing 20 seconds of reps, take a 10 second break, then move back to the first push up exercise to start the second and final round.
I Hope You Enjoyed This 4 Minute Chiseled Chest Bodyweight Tabata Workout
There you go.
That was your no equipment needed, 4 minute chiseled chest workout.
Push ups are one of the best bodyweight chest building exercises you can do.
They not only hit your chest, they also hit your shoulders and triceps.
When Should I Do This Tabata Chest Workout?
Since you only need 4 minutes, you can do this tabata chest workout after you typical strength building chest workout.
Or if you can’t get to the gym, just get down on the ground and hit it hard for 4 minutes.
That’s all you need.
Get Your Myprotein Supplements And Clothing
I want to give a quick shout out to Myprotein.
If you need to stock up on fitness clothing or supplements, including protein, BCAAs, or pre-workout powder, now is the time to do it.
Here’s a link to go get it.
It’s time to change your body.
Thanks for watching and keep Living Lean.
Want More Total Body Follow Along Real Time Workouts?
Go check out my at home, no equipment, follow along 30 minute bodyweight workout video program, called Refresh 30.
READY TO BEGIN YOUR LIVE LEAN JOURNEY?
Start by taking our FREE Live Lean Body Quiz to get access to the best program specific to your goals, current fitness level, and access to equipment.
Take the Free Live Lean Body Quiz
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Questions For You:
-
- What is your favorite push up variation?
Be sure to share your answers in the comment section below.
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
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