Home workout for chest, shoulders & triceps (upper body pushing muscles). A complete routine without equipment, and does not require weights etc. Both basic and more advanced with modification. Optional to use a chair, or any other platform that works for elevated modifications. Do the best you can with what you have!
Workout routine example (as in the video) with following push up variations;
– Handstand/HSPU or pike variation
– Low hand position (or staggered)
– Diamond grip+cobra push ups (compound sets without rest between exercises)
– Tricep extensions
Approx 8-12 reps, 30-60+ s rest between sets & exercises, & 3 sets each exercise. These are examples/indications and to match and balance between rep-range and difficulity level/intensity of exercise.
Reps are until the point of technical failure (maximum repetitions with maintained proper form). You don’t want to get fatigued during the first sets of the workout. In any workout, find a balance that works for you (reps/failure point, rest, exercise difficulty, form…)
These are general examples and not individual advice.
Only train at your level and capacity. Pause or break any exercise or workout if you need to. Listen to your body and don’t attempt anything you can’t manage. Always warm up before working out.
More categorized workouts/muscle groups & workout motivation on the channel.