INTENSE CHEST WORKOUT AT HOME | 12 MIN PUSH UP WORKOUT | 30 DAY PUSH UP CHALLENGE
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- เผยแพร่เมื่อ 29 ม.ค. 2021
- Want to master the perfect push up form and increase your strength? Download our FREE 30 Day Push Up Challenge PDFs for all levels and start building a stronger upper body today! Click here to get started: tiffxdan.com/30-day-pushup-ch...
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I can't even begin to tell you how sore I get each time I do this intense chest workout at home. It's basically a push up workout that will have you cursing my name. This is one of THE most EFFECTIVE chest workouts at home (no equipment needed). So if you are looking for great intense chest workout bodyweight this one's got you covered.
👉🏽 PUSH UP CHALLENGE 👈🏽
I've been doing a daily push up challenge since the beginning of the month, doing anywhere from 100-400 push ups each day! I've added size to my arms and chest and my back muscles are becoming more defined as well. On top of that, busting out 40-50 push ups at once has become ... dare I say, easy!?
If you're up for a challenge, do this video for 30 days to see how your body changes. (In this video my rep count is right around 170 push ups). Vary your push up movements so you're not just doing standard push ups the entire time. Change up your arm position (narrow, wide, staggered, etc), do incline and decline push ups, increase time under tension by adding pause push ups to your routine (lower down slow and hold at the bottom for a few seconds before coming up), and to really burn out your chest and triceps add some explosive push ups to your workout!
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*SCROLL FOR WORKOUT DETAILS*
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⏱️ Duration: 12 Minutes
🏋️♂️ Equipment: Just a mat
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⏱️ Intervals: 20 Seconds Work, 20 Seconds Rest
Here is a breakdown of this intense chest workout at home:
Round 1
0:20 Standard Push Ups
1:00 Wide Push Ups
1:40 Narrow Push Ups
Extra 20 second rest
Round 2
2:40 Staggered Push Ups Left
3:20 Staggered Push Ups Right
4:00 Explosive Push Ups
Extra 20 second rest
Round 3
5:00 Slow Eccentric Push Ups
5:40 Diamond Push Ups
6:20 Spider Push Ups
Extra 20 second rest
Round 4
7:20 Reverse Grip Push Ups
7:40 Hold Bottom Push Ups
8:20 Low Pulse Push Ups
Extra 20 second rest
Round 5: Burnout
9:40 Narrow Push Ups
10:20 Wide Push Ups
11:00 Diamond Push Ups
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TIFF x DAN
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DISCLAIMER: Before starting any workout, consult your doctor to ensure it's safe for you. Understand that participation in any exercise carries inherent risks of injury. By engaging in this video's exercises, you acknowledge these risks and voluntarily assume full responsibility, releasing TIFF x DAN from any liability for potential harm. Some video links are affiliate links, meaning we may earn a small commission on qualifying purchases. Your decision to purchase is always your own, and your support is greatly appreciated! - แนวปฏิบัติและการใช้ชีวิต
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Want to master the perfect push up form and increase your strength? Download our FREE 30 Day Push Up Challenge PDFs for all levels and start building a stronger upper body today! Click here to get started: tiffxdan.com/30-day-pushup-challenge/
I'm doing all the "rest" so perfectly!
😅 same here buddy
Stop being so lame
😂😂😂😂 me too
Facts 😂
😂
Completed the whole set for the first time after two weeks of trying. Great videos mate . Also These videos have Helped loads with my depression . So thank you so much .
The best thing for mental health is diet and physical health
That's awesome, Chris!
👍
Keep it up.
All the best to you.
@@mp2764 It's not that simple, my friend. Sometimes it's the chemical imbalance in the brain that is causing the depression and that needs to be treated by a professional. Been there.
Keep Ur chin up Chris bro
Don't stop, keep it up, keep it going.
Done this workout 5 days a week for 3 months now. It has done wonders for my back,chest and arms. If you read this comment,just keep going. It's worth it 🔥🔥🔥
Good for you man, I'll be doing that aswell. Today is my second day!
@@finstech More strength 💪 🙏 🙌
My back too man, didn't expect the back benefits at the start tbh
@@defruit2160 Awesome dude. I am still at it. Gains even better. 💪
Bro really this workout really makes me bigger
Done this workout a couple times and it definitely burns me out! I appreciate these at home no equipment upper body workouts since I can't go to a gym!
Glad you're enjoying the workout! Great no equipment chest pump for sure.
Great workout! This is one of my favorite pushup workouts I've ever done. It hit hard in all the right places!!
63 year old and just done this for the second day. Great chest workout, great strength exercises 👍
Great job my friend! Keep on going 💪🏽
63 too brother. I do it 2x per week. No man boobs for me 😅
26 and I'm not even doing half of what you are doing 😅
That says everything i will come back after i finished but watched the first 10m and it looks easy. To much rest time
Ok update I made 50 explosive staggered push ups with switching hands because I thought it's to easy but it was harder then I thought I think without the 50 before the workout I would have made it clean but with the fifty i struggled at some point a bit last diamonds were to hard i made 3 and held the rest of the time spidermans I fucked up to.
Respect that you can still do this shit at 63
Your videos got me back into shape, all the way from beginner to more advanced stuff. I love the format and diversity. Thank you so much big up yourself!!
Loved the workout definitely going to keep trying more! Can’t wait for the progress!!
this is the best combo, i do this every morning it also targets my back becoming sturdy every day. Thanks Champ.
Thank you !!! I have changed my whole and mindset since I follow you bro !!! I’m able to finish all the work out after months of not success attempts
Your workouts are timeless!!
Great for a quick chest workout! Been really loving this page since I found it last week 👏
After the 5th time following this video trough, I was finally able to match the speed of the video.
Stay strong and stay motivated out there. You got this!
Matched him for 6 mins then left chest muscle was starting to feel like it was going to get pulled or strained so I stopped...but I will be back. This was great.
Awesome job! Definitely listen to your body and take things at your own pace - you'll be crushing this in no time. 👍🏽
that’s called a real pump and it’s good but also good you stopped, once you’re too fatigued like that it’s definitely the best thing to rest from there and let your body take over on the recovery. plus then you know what limit to really push next time and so on and so forth.
Mind over matter. Work through that shit!
Drink more water bro
first read "Watched him for 6 mins ..." lmao .
Man, this home workout is no bs. This is amazing! 💪🏼
Looking forward to doing this one today! Thanks for the workout ideas abs extra motivation.
You got this!
I've been challenging myself to do push-ups in March. Since I found this workout a week ago I have done it 13 times. 12,500 push-ups completed so far and looking forward to the gym reopening on 12 April in UK. Thanks Dan, looking forward to another great workout! 💪👍
I love reading comments like this. Putting a plan into action... nothing better! Glad to see you’re seeing results. Keep it up. Push ups can and will transform your upper body in all the best ways. Cheers!
One of the better pushup workouts! Thank you sir! Love the isolated arm workout
Great work out, simple and affective. Positive vibes you’re way! ❤
Haven’t been able to hit the gym since I’ve been sick. But this push up routine definitely helped with getting my strength back. Preciate ya! 💪🏿
Successfully completed the set after trying for one and a half weeks.
The best chest workout I have ever done!
Thank you so much I See so much positive Change on my Body because of your workouts ❤️
This is nice chest workout! Tnx
Yassss! Enjoyed this, been searching for this style of push-up workout and this is perfect. Thanks! 💪😃
That’s great. Glad you like the workout!
@@TIFFxDAN Do one like this but a little more advanced 🙏 Done this one too many times gettin a little too easy now 😅🤙
@@TIFFxDAN So is this suppose to be done every day for 30 days or what?
I really like your videos - no talking, just hard work. I follow you leg exercise video every third day and feel I have good control with a 15 kgs dumbbell. Other days I do schoulder press and lots of other things.
Today I started with this video and could only follow the first six parts. So, I'm very exited to see my progression here. I'm the old guy, you know :)
Thank you so much! You've got this! You'll see progress in no time! Happy to have you along for the ride. Keep up the awesome work. 🙌🏽💪🏽
I've recently seen your videos and started doing them on an almost daily basis. Its only been a few days but I've done the ab video twice and the leg video once. I was DYING THE NEXT DAY after the leg one! I've been at 169 for the last 4 years and haven't been able to get rid of my belly and back/side fat. I was down to 11% body fat and still couldn't get rid of it, so I REALLY hope these HIIT exercises are what put me over the top. I like 90% of the music too. Great job. Keep it up!
Thank you so much for this. Just completed this as a post workout and I am feeling amazing !!!
My man, thanks for such a great and simple routine.
Glad you liked it. 🙏🏽👍🏽
Such a good 12 minutes... i'm developing a TIFFxDAN weekly workout playlist ... and this is in it.
Great video, the preview of the next exercised are awesome and the resting time is just enough for me to keep a good form on the next exercise. Thank you !
Thank you for the feedback! Appreciate that! 🙏🏽
Found your channel when I was traveling and these are perfect. Couldn't mash subscribe and the bell quick enough once I finished. What's the best way to support you?
Wow this is the best push ups combination I have ever seen. I spend 12mins doing this workout every day. Sometimes I will do cardio after that.This video is simple perfect. It has helped loads my depression and definitely boosted my confidence.Thank you so much!
a 16-year-old boy from hk🇭🇰
Absolutely a killer chest workout! Simple yet very affective! Thank you man! I’m adding this to my workout list!
Same here
Perfect finisher for my upper body days. Thank you!!
My daily best video since 3 years ❤
The only video where I enjoy ads LOL
😂 😂 😂
Couldn't do as many in the time, but did as many as I could. You follow along format is really good.
Thank You.
Great job! It's definitely not easy. Glad you enjoyed the format. 🙏🏽
This is seriously AWESOME!! Thanks dude
Thank you so much. 🙏🏽
Wow. Perfect countdown with low level background music. Previews of the next exercise is brilliant. Great format!
Thanks so much!
Such a sick workout!!!!! Thanks for this!!! Also love your lower ab workouts! Unlike others' they don't engage the hip flexors!
Thanks for the feedback! Yeah, this is a chest crusher! I've been knocking out push ups every day for the past month and the chest is feeling strong! Who needs a bench press?
The best 12min chest workout EVER!!!!!!
This was intense but pretty Epic! I really enjoyed !!
Just hit the subscribe, I believe these workout videos will help me improve my physical strength and shape. Thank you for making these awesome ones!
Welcome! Glad you're liking the workouts!
Even after a year, I’m still coming back to this workout, has me everytime. Thank you for this!
Keep up the grind! 💪💪💪
That felt great! Glad I worked my way up to a for a week, managed to follow along! Thank you
I love your work outs and all this short r targeted ones! Thank you so much Dan ❤️
Thank YOU! 🙏🏼
it’s really effective for me thank you so much dude ;)
Glad to hear it. 🙏🏽
excellent!!!
Insane pump man !!
Was waiting for the video to end soon !
Thanks !
Glad you liked it!! Great job!
Man this was challenging! I love it.
Glad you enjoyed it!
It’s been 3 weeks I do this everyday I couldn’t get passed 4 minutes on my first try keep at it lads
Amazing routine 💪
I have been using your videos for a month now. I'm obsessed :)
Huge compliment! Thank you. 🙏🏽
Am glad I started with the full body because my body just won't do pushups but will keep trying...my discipline since I started 2weeks ago has improved so much...you are appreciated ♥️♥️🇿🇦
Pushups just come with time and practice. That's great you can already see improvement! Awesome job!!!
try negative pushups first - i.e. starting with your arms extended and slowly lowering yourself down. eventually you'll be able to also push yourself back up
I do this daily 2x through on my lunch hour. It's a great addition to any workout program. Thank you!
I wouldn't say doing it twice a day is really beneficial, i do this workout every two days and that really lets me balance my workout plans and muscle growth. But keep it up man!
Awesome routine 👏👏👏
🙏🏼 🙏🏼 🙏🏼
Thanks brother been doing this work out once a week for a few months now again. Back on the grind.
I do push ups daily at least 300 and I can say that this was definitely a good workout and burn. Make sure you guys try to keep good form and full range of motion. Keep grinding fellas! 🔥
👊thanks for the motivation 👊
Hi bro keep up the good grind btw May I know how you do them I mean how many reps at once and then like how much rest time between the reps
@@tudorfeodovici4325 yes sir! I do 3 rounds 3 Sets each round. 30-30-35 that’s 285 push ups. 2 min break between each set. Once it started getting easier i do a 1 min 30 sec rest. Last set is a set of 15 to get you to 300. I make sure they are nice and controlled focusing on going down slow trying to explode back up.
@@tudorfeodovici4325 I do them close/Diamond, regular, wide. I just rotate the order for each round. So round 2 would be regular, wide, Diamond. Round 3 wide, Diamond, regular. It helps me make sure I get a set of 35 in each position. Also for your last 15 I try to do new push ups sometimes that I get from videos like this
Damn, those burnout diamond push-ups at the end really got me. Cool workout, definitely coming back to this!
Yeah, those are brutal 😅 thanks for trying the workout!
Ikrrr
Found these really easy. Really enjoyed watching you do them
Love this workout!!
So glad!!! 🙏🏼
First time completing it with no unnecessary breaks and at your pace and it feels great!!
Day6 up to 190. Actually starting to find it easier to do. Plus I have been using pushups as a quick energy booster during my days
You nailed it! I do the same thing throughout the day when I need a pick me up. Gets the heart pumping and blood flowing. Great job -- looks like you're starting to see some good gains in this area.
Amazing, thanks for sharing this
Thank you so much!
great flow💪
Glad I found this because I had no idea that there was so many different types of push-ups. My goal is to lose about 50-80 pounds in 6 months. Thanks a ton!
You got this!
And it's so possible bro. I started on January 11th at 242lb and I just reached the 210lb mark. It's hard but it's getting better every day!
Thats a lot very quickly. Don't want to end up with more stretch marks if you can avoid it. Good for you tho. Keep at it.
Brutal, gracias.
De nada! Way to get after it.
So far this’s been the least talking and most tiring ( in a good way) push up workout !I’ve been following this for a year when I got no time for a chest day at gym
Really liked this push-up workout. Wasn’t easy but not extremely hard. Nice man
Glad you like it! Nice work 👊🏼
Legend mate, I’ve been doing this for 4 weeks now in lockdown, great easy to follow workout. Thanks for uploading.
Thank you Andrew!
Have you saw any difference in strength and body?
Massive difference in stamina and muscle thickness,
Last burnout session definitely brings the pump!
It's great this home work out no equipment needed I did this one every day for this video thank you I have additional information and knowledge for push up
So glad you like it! 🙏🏼
Love this push-up workout. I also have a push-up challenge workout coming up soon!
Thank you and that’s great! Let me know, would love to try it out!
The best part about this is how you can use the timer for other workouts, to have a consistent workout. I use this time set up for everything as well as the chest 👌💪
Lol cheeky
Love it. So many variations, hard to get bored. My arms are so soared yessssss!!!!! Thank you👍🏻👍🏻👍🏻
So happy I found this page man, abs n chest are crazy now and I haven’t been gym in years, lean af
Awesome workout. Nice and clean pace
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Oooou what a exercice whowwwww thanks braaa
Awesome.
Had to drop to knees thru some, but gonna get it all the way thru eventually.
That feeling when your arms are about to give out...! Great job and give this a go often for great results.
Awesome workout, Dan.
Kept up with it all. For the ones I couldn't maintain, I'd quickly switch it up. Definitely feeling it in my chest. That tank is gonna look pretty good on me today.
Have a great day & thanks again for the excellent video.
Sincerely,
Dave
Atta boy! Way to work hard and switch it up when needed. Continue making these workouts your own, just keep the body moving 💪🏽
It was a big challenge two years ago. I used this to start my journey ..I came back just for a quick workout and it was manageable ...a good sweat ...keep focused guys
Just finished up and I must say the pump is amazing definitely going to do this more often and I'm going to do it again for another 2 sets let's gooooooo 💪🏾
Glad you like the workout! Way to put in the work 🔥
Following u around 3 months...❤ from INDIA...
Appreciate it! Hope you're doing well!
Awesome workout
Man I just finished this whole video thanks bro great chest pump 💪💪💪
Diamond push-ups are sooo hard to do but i try to handle it xD btw, thank you again for this amazing video!
🙏🏽
this push up workout for 12 min is better for me then bench press in the gym for 30 min
Depends what you’re looking for… if it’s strength heavier weight less reps build more muscle than doing burnouts of push-ups.
THIS IS AMAZING
Love this. Had to pauase for 50 seconds in breaks but didn’t give up… love it
Wow i have been doing this for 1 - 2 times per day for little over 1 week my bench has increased by 5kg and my max pushups by 15 more im going to keep on doing this into the future ask for updates below if you want thanks Tiff and Dan 😀👍🔥
updates pls
Hopefully in a few months I'll be able to do this exercise routine😀💪
You got this! Build up your endurance by doing this a couple times a week. Nice work!
Nice workout!
Best workout i m now making it routine
When I don’t have any dumbbells with me I do this three times through. It’s true - intense DOMS the next day or two! Love your work Dan!
🙌🏽🙌🏽🙌🏽
such an incredible exercise, it's hitting my chest so well,its my first time to doing it,so i cant do perfectly like you did,but the more o train it ,i believe i can reach ur level
You've got this! You'll be where I'm at in no time! 👍🏽
Make sure you go all the way down and keep a straight back. If you are struggling leaning forward can help and also keep your elbows at 45° angle.
It’s perfect for my warm up Tysm man 👍🏼
🙏🏼 🙏🏼 🙏🏼
best chest workout so far in my opinion
Started doing this at the beginning of the week. First time today I got to the end. Not as many reps as you though yet 🤪
Way to finish! Try to make small improvements every time - that's the goal. Great job.
@@TIFFxDAN I can do around 8 to 9 reps per exercise now. Nearly doing it at the same rate as video
Ayo 😂😂
This guy with this work out made me switch places on my rug like 15 times cause I was dying 😂
😂😂😂😂 Great job
Hahahaha hahaa
Have to say thank you for this workout. Been doing it for 6 months crazy pump and legit my triceps, shoulders, and chest feel a burn. This hits home for sure when I don’t have time to make it to the gym because you know life. Thanks again!