The Mother of All Chest Workouts???

Holy crap, I just obliterated my chest, shoulders, and triceps with this routine, and for some reason my biceps are pumped up too.  My intention was to do some warm-up exercises on the floor and then head into the garage gym to hit the weights and get the 'real workout.'

Yeah.  Never made it.  Right now it kinda hurts to write this, but I might not be as inspired later.  So is this the 'mother of all chest/shoulder/tricep workouts?'  Maybe, maybe not, but give it a shot and I'm sure you'll give it its distance if you see it walking down your side of the street. 

One note, I'm including videos of as many exercises as I can find.  I would love to show you my personal routine, wait...no I wouldn't.  It was ugly.  Just check out the videos:  You can also just get the whole routine and some other crazy exercises by picking up this program-Bodyweight Revolution.  Sick stuff :)

The following are recommended reps and sets, do less or more depending on your superhero status.

Warm-up:  Joint rotations ala "Intu-Flow" (youtube has some great examples.)

-Sun salutations + Hindu Pushups x10 + 'Snake Throughs'x5-10 + Flat Push-ups x5-10-Do a couple rounds until warmed up.


Then: (do as supersets, non-stop, rest 30-60 seconds between supersets)

3 rounds:

Screwing Press + Snake Throughs + Screwing T Press: x5each side/ 5 / 5each side (do more if you can!)

***In between each superset, roll onto back and do push throws with medicine ball.  Not to failure, this is a plyometric movement.  Push ball immediately away as it comes down.  x5-8

Then:  (do as supersets, as above.)
 

2-3 rounds

-Divebomber Push-up: x5-10 +
-Wide Position (hands) Knuckle Push-Ups with Bottom Rocking:  (wide hands, on knuckles, lower body, rock forward and back, push-up, repeat) x 5-10

***In between each superset, roll onto back and do push throws with medicine ball.  Not to failure, this is a plyometric movement.  Push ball immediately away as it comes down.  x5-8


Then:

-Extreme Decline or Handstand Push-ups (whichever you can do) x 5-10 +
-Bent-Over Push-Ups:  (Legs apart, palms on floor about 6-12 inches in front of feet or more if necessary, military press form, lower and press up.) x5-10


Good luck everyone, have fun.  Now for the videos:

Screwing Press and Screwing T Press:





This next one is what I call a 'snake through.'  Do the straight or rotating version, but finish in upward facing dog post, looking towards the ceiling, then push back through:



If you don't know how to do a proper divebomber push-up (a mean exercise,) check this guy out:



If you just want to have a comprehensive resource for all things bodyweight, here's that link for the most original routines I've ever seen..  I actually mean 'ever' too.  Refreshing and innovative.  Check it out:.:  Bodyweight Blueprint

Continue Reading >>>  Great Workouts to Build Chest Muscles

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