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Insane Chest Workout

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Be ready for an intense burn and an insane pump in your chest. The insane chest workout requires every thing you've got - 110% intensity. The warm-up includes an explosive movement to activate your chest, shoulders, and triceps. The core chest workout consists of two compound and two isolation exercises followed by one recovery exercise. You'll perform the isolation exercises using the following rep scheme: 20, 20, 15, 12. The compound exercises will be performed as follows: 8, 8, 12, 15.


  • Explosive Push Up on a Medicine Ball



Explosive Push Up on a Medicine Ball

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  • Medicine Ball

Muscle Groups

  • Abs & Core
  • Chest
  • Triceps


  • Core strength.
  • Upper body power development.
Sets Reps Distance Duration
3 5 each side
Tempo Intensity (% of Max) Weight Load Rest Period
Explosive 45 sec


  • Start in a push up position with one hand on a medicine ball.
  • Perform a push up and push yourself up, off the ground.
  • While your hands are in the air, roll the ball to your other hand.
  • Land with your other hand on the medicine ball.
  • Repeat.


  • Push yourself up as high as possible.


  • Missing the ball or falling off.
  • Not "jumping" high enough.