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Bodyweight back and chest workout
Posted by: Mike Thiga author of The Muscle Experiment
This Pyramid Workout For Your Chest and Back Is Great If You Are Crunched on Time
If you have ever done a good pyramid workout you know how great they can be. I use to do them with the barbell or dumbbell bench press. However, once I shifted over to targeting bodyweight workouts more I created a great little pyramid workout only using your body weight for your chest and back. It is very brief, highly effective, and can be done almost anywhere if you have a pull up bar or even a tree branch.
A Pyramid Workout Will Help You Build Lean Muscle In Less Time
With a pyramid workout, you are increasing and decreasing the intensity which will help you target your various muscle fibers. Instead of doing the same weight or same reps for a few sets, a pyramid workout has you start off easy, then go to very difficult, then back to easy again. In order to do a pyramid workout using your bodyweight, you can increase the intensity by changing up your speed, or by increasing to a total number that pushes you to your limit. I do have to say, using weights with a pyramid workout will build lean muscle faster than using your bodyweight. I have tried both ways. But push ups and pull ups are highly effective at building lean muscle as well. In my opinion, it comes down to your preferences. I enjoy bodyweight workouts more, because while I do them I can utilize my core muscles during the process more so then when I am doing a bench press for example.
Try and Do This Pyramid Workout Two Times Per Week For One Month
I don’t think you need to do more than two times per week with this pyramid workout. You will notice after a month you are stronger and both your chest and back have gained some lean muscle. Instead of writing the full pyramid workout in this post, watch this video I Found for a chest pyramid workout. It is essentially what I created. The only difference is I changed the rep speed. For reps 1-5, I go down and up slow in the push up. Reps 5-10 I go fast, then 10-5 I go slow, 5-1 I go fast again.
[This is a lot harder than it looks trust me. Give it a try]
The pyramid workout for your back is very similar. It is the same number of reps as the push up pyramid workout. But you need to choose your hand position. I do a normal chin up position for my back pyramid workout. I do not change the speed at all. Doing both of these back to back with no rest is a brutal but highly effective combo pyramid workout. Do what you can rep wise, push yourself but not to the point of you losing your form and hurting yourself. A pyramid workout is a great way to get an intense workout in fast.
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