Advanced Chest Lose Fat Workout — No Equipment

Advanced no-equipment chest workout for fat loss, focusing on explosive and challenging bodyweight exercises.

Level: advanced · Muscle group: chest · Equipment: none · Duration: 45 min

Exercise Breakdown (9 exercises)

  1. 1. Explosive Push-Ups (Clapping or Plyometric)
    4 sets · 6-8 reps · 75s rest
  2. 2. Incline Push-Up Variations (using furniture)
    3 sets · 10-12 reps · 60s rest
  3. 3. Decline Push-Up Variations
    3 sets · 8-10 reps · 60s rest
  4. 4. Archer Push-Ups
    3 sets · 6-8 per side reps · 60s rest
  5. 5. Wide Grip Push-Ups
    3 sets · 10-12 reps · 45s rest
  6. 6. Diamond Push-Ups
    3 sets · 8-10 reps · 45s rest
  7. 7. Plank to Push-Up
    3 sets · 10-12 reps · 45s rest
  8. 8. Hollow Body Hold
    3 sets · 45s reps · 30s rest
  9. 9. Static Chest Stretch
    2 sets · 30s per side reps · 15s rest

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