Uploaded May 2020 | Updated September 2026, 2 weeks ago
This is another easy to do anytime, anywhere training solution. Using bodyweight it’s possible to get a great chest workout stimulus. Follow this 4 stage quadplex and see how your chest feels after 3 or 4 rounds of this one!
You can progress this by having a partner push against the last two exercises – or use a ball or book to push against for exercise c and d
1a) Push ups with final rep or 2 as push up with negatives for a slow 8 count X’s 15-20 reps
1b) Isometric Cleavage pushes from prayer position in close X’s slow 15 count
1c) Isometric Pec-deck squeezes with forearms X’s slow 15 count
1d) Isometric arms fully extended clap position squeezes (thumbs up) X’s slow 15 count
Then rest and repeat for 3 to 4 total sets
Variation #2 – is 15 controlled push ups between each isometric station and (1d) switches to using book in bottom position of a crossover for isometric slow 15 count
Variation #3 (most advanced) is with partner applying resistance at each isometric station using Variation #2 – This variation also creates an amazing shoulder blast for the partner assisting the chest blast
CHECK OUT SOME OF MY MOST POPULAR WORKOUT PROGRAMS BELOW:
Flexible Fitness – scottabelfitness.com/flexfit
Hardgainer Solution – scottabelfitness.com/hardgainer-solution-complete-course
The Busy Woman's Train At Home Program/Course – http://busywoman.fitness/
5-Day MET Training – scottabelfitness.com/workouts/5-day-met-training
6-Day Hybrid – scottabelfitness.com/workouts/6-day-met-hybrid-training
Great Glutes – scottabelfitness.com/greatglutes
Ultimate Figure Program – udemy.com/women-workout-and-training-ultimate-figure-to-lose-fat-tone
Whole Body Hypertrophy – scottabelfitness.com/workouts/whole-body-hypertrophy
This is another easy to do anytime, anywhere training solution. Using bodyweight it’s possible to get a great chest workout stimulus. Follow this 4 stage quadplex and see how your chest feels after 3 or 4 rounds of this one!
You can progress this by having a partner push against the last two exercises – or use a ball or book to push against for exercise c and d
1a) Push ups with final rep or 2 as push up with negatives for a slow 8 count X’s 15-20 reps
1b) Isometric Cleavage pushes from prayer position in close X’s slow 15 count
1c) Isometric Pec-deck squeezes with forearms X’s slow 15 count
1d) Isometric arms fully extended clap position squeezes (thumbs up) X’s slow 15 count
Then rest and repeat for 3 to 4 total sets
Variation #2 – is 15 controlled push ups between each isometric station and (1d) switches to using book in bottom position of a crossover for isometric slow 15 count
Variation #3 (most advanced) is with partner applying resistance at each isometric station using Variation #2 – This variation also creates an amazing shoulder blast for the partner assisting the chest blast
CHECK OUT SOME OF MY MOST POPULAR WORKOUT PROGRAMS BELOW:
Flexible Fitness – scottabelfitness.com/flexfit
Hardgainer Solution – scottabelfitness.com/hardgainer-solution-complete-course
The Busy Woman's Train At Home Program/Course – http://busywoman.fitness/
5-Day MET Training – scottabelfitness.com/workouts/5-day-met-training
6-Day Hybrid – scottabelfitness.com/workouts/6-day-met-hybrid-training
Great Glutes – scottabelfitness.com/greatglutes
Ultimate Figure Program – udemy.com/women-workout-and-training-ultimate-figure-to-lose-fat-tone
Whole Body Hypertrophy – scottabelfitness.com/workouts/whole-body-hypertrophy
