When you think about chest workouts, burpees might not be the first exercise that comes to mind, and if you are not already on the battle ropes train, you might not think of them either. However, this chest workout might open your mind up to different ways of working out and experimenting with new moves.
Why Battle Ropes?
Battle ropes are notorious for a reason. Waving two ropes up and down seems like a simple enough workout, but those heavy ropes provide intense resistance, making them a brutal cardio workout for the entire body. While in other workouts, you may be working your chest, battle rope workouts make use of underused movements that help to work your muscles differently. They also help to build strength in the arms, shoulders, and back – thereby defining your entire upper body, not just your chest.
Why Burpees?
Burpees are a pretty common move, used in a variety of workout programmes, but you might be underestimating their usefulness for chest workouts. While it might seem like you are just jumping and then dropping down to the floor, you should not overlook the impact that lowering and raising yourself from the floor can have for your chest. If you maintain proper form throughout a burpee and control your descent and ascent, your chest muscles will thank you for it.
The Workout
This workout combines battle ropes and burpees for the ultimate chest strengthening exercise. It consists of standard burpees, battle rope chest flys, and battle rope jump slams.
Battle Rope Chest Fly:
- Stand with feet hip-width apart, with knees bent, back straight, and core engaged.
- Hold a rope in each hand, bend your arms slightly, and move them in and out horizontally (don’t allow your hands to cross in the middle).
Battle Rope Jump Slam:
- Stand with feet hip-width apart, with knees bent, back straight, and core engaged.
- Holding a rope in each hand, raise them and slam them to the ground while performing a controlled jump. Jump up as you raise the ropes and land as you slam them.
The Workout:
The workout is done in 10 sets, with 1 minute of rest in between each set.
5 seconds battle rope chest flys
Five burpees
5 seconds battle rope chest flys
Five burpees
5 seconds battle rope chest flys
Five battle rope jump slams
This workout will work your chest and arms while proving a high-intensity cardio workout. By approaching a chest workout with a variety of moves, you can ensure that you build strength and uniformly define muscles.
Contact Trifocus Fitness Academy
Were you interested in this workout? Do you want to learn how to put together other workouts such as these? If you do then you need to do our Personal Training Diploma. Follow this link for more information.
