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Chest and Abs Workout

The focus of this workout is to gain strength and size in my pectoral muscles and front deltoids using push ups and chest flies.   Whether you want to gain size or get shredded in your chest and shoulders this will be a good session for you. I finish this workout with a mad abdominal routine and then burn out on push ups once more to get the blood back into my chest before leaving the garage (or gym).

Helpful items for this workout
Troy Barbell

Workout Info:

Warm Up:

  • 8-10 Minute Warm-up: Arm circles, jumping jacks, shoulder stretches like cross body one arm stretch, palms together push down in front and behind body etc. Take your time warming up and getting your blood flowing.

Standard Push Ups / Chest Flies :

  • 10 Reps: Standard Push Ups
  • 10 Reps: Chest flies using heavy weights while seated on the floor and leaning back on a basketball.
Standard Push Up and Chest Fly

Standard Push Up and Chest Fly

Decline Push Up and Rotating Chest Flies :

  • 10 Reps: Decline Push Ups with your feet up on a platform or ball. Balancing on a ball is more difficult than a sturdy platform.
  • 10 Reps: Rotating Chest flies using heavy weights while seated on the floor and leaning back on a basketball. Start with dumbbells at shoulder with palms facing forward. Rotate palms to face each other as you extend your arms high into the air.
Decline Push Up and Rotating Chest Fly

Decline Push Up and Rotating Chest Fly

Military Push Ups with Leg up and Lighter Chest Flies:

  • 10 Reps: Military style Push Ups with one leg lifted high in the air.
  • 10 Reps: Chest flies using lighter weights while seated on the floor and leaning back on a basketball. Because the weights are lighter, you should be able to keep your arms straight and perform chest flies with good form.
One Leg Push Up and Straight Arm Chest Fly

One Leg Push Up and Straight Arm Chest Fly

Diamond Push Ups  and Lighter Chest Flies:

  • 10 Reps: Diamond Push Ups with legs spread apart. Try to touch your fingers forming a diamond shape. The further you separate your hands, the easier each rep.
  • 10 Reps: Chest flies using lighter weights while seated on the floor and leaning back on a basketball. Because the weights are lighter, you should be able to keep your arms straight and perform chest flies with good form.

Ball Push Ups  and Resistance Band Chest Flies:

  • 10 Reps: Ball Push Ups. Try to balance on two balls for this exercise. If it is to difficult, use any regular height platform to complete your set.
  • 10 Reps: Chest flies using a Resistance Band and Upgrade Kit.
Diamond and Ball Push Ups

Diamond and Ball Push Ups

Resistance Band Chest Fly

Resistance Band Chest Fly

Abdominal Exercises:

  • Burn Out completing random sets of 10 Reps: After several different styles of Ab Workouts, you will find yourself not able to do another rep. That’s when you will move back to Push Ups for one last burnout set. You want to finish your exercise session with blood flowing through the muscle group that you worked on most.
  • Image below shows several different forms of ab exercises. See video above for even more.
Ab workouts

Ab Workouts

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36 Responses to “Chest and Abs Workout”

  1. Son Creed says:

    The post caught me personally right from the start. In the end – I am currently taking a look at workouts as well as fitness suggestions that can help me. I broke my foot and are suffering for 7-8 weeks and plus rehab. Kinda hurts when you are completely into health and fitness, working out and trying to have a great looking body. My doctor suggested abdominal exercises as well as upper body workouts. What gives?

  2. Turbo Fire says:

    I enjoy doing my hiit workout in the morning . It gives me energy throughout the day. If my workouts were highly intense, I feel great all day long. Supplements are not really necessary with the proper hiit workout , really good nutrition program and the proper rest.

  3. I found your site via google thanks for the post. I will save it for future reference. Thanks
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  4. This is a useful post about exercise. I really enjoyed reading this and will share this with my partners and community. Keep up the great job!

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  21. Many individuals don’t believe that this is the six pack abs diet

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  29. Burn Xtreme says:

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Disclaimer: Opinions expressed on this website may not be in agreement with those of GarageBodyTV.com or Rob Vander Ark. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the fitness and exercise programs expressed here. Consult with your physician before starting any exercise program.