Healthy Living Magazine

Home Chest Workout – No Equipment -10 Minutes (.pdf)

By Geoff Griffiths @mmatraining1980

Made a quick video about training at home without any equipment. Sometimes you just have to find 5 minutes to maintain some level of strength & fitness!

A quick disclaimer – some of these chest exercises do place a lot of strain on the elbows and shoulders, and back hyperextension can aggrevate or even cause disc problems, so exercise at your own risk. Having said that however, this workout is pretty good for strength & flexibility. I would highly recommend raising your body temperature with a good warm up before starting.

Chest Workout Warm Up

Ideally get a bit of a sweat on. I’d normally go for a walk carrying my son/baby but didn’t get chance today, so I did some bodyweight squats and shoulder exercises to warm up.

  • Press Ups from Knees x 1 set
  • Press Ups – Normal Form – keep elbows tucked in x 2 sets of 10-20 reps

Working Exercises/Sets

  • Hindu Press Ups x 2 sets of 8-12 reps
Home Chest Workout – No Equipment -10 Minutes (.pdf)
  • Downward Facing Dog Tricep Press x 2 sets of max reps
Home Chest Workout – No Equipment -10 Minutes (.pdf)
  • Plyometric Clap Press Ups x 2 sets of 6 reps
  • Bridge Pose x 1 set of max hold

Here it is, in a nice table

Chest Workout 

Exercise Sets Reps 

Press Ups from Knees 2 10 

Press Ups 2 15 

Hindu Press Ups 2 8-12 

Down Dog Presses 2 8-12 

Clap Plyo Press Ups 2 6 

Bridge Pose 1 Hold max time 

Download as a pdf here:


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