CGX: Express Chest Workout

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.

This is a short but excellent chest workout. Your triceps will get some work, too. Though “express” is in the title, Caroline does not rush you through anything. Plus, you get the longer recoveries so you can lift heavier. I still had to drop to lighter weights at the end but chest was worked very well in a short amount of time. Another excellent workout to use to create your own muscle splits. This morning I started with CGX: Back Circuit, did this workout then finished with CGX: 10 Minute Shoulders. Between the 3 workouts (including the warm up) I got an excellent 58 minute upper body strength workout.

The exercises in this workout are done interval style: 60 seconds of work followed by 30 seconds of rest. There is a timer in the upper right hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

Express Chest Workout is 15:29 minutes (this time does not include the optional 5:53 minute warm up) with a 2:10 minute stretch. Equipment: dumbbells and a fitness mat. Optional is push up bars. Caroline is using 17.5kg/38.5 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.

  1. Chest press (32.5# DBs)
  2. Paused push ups (lower to bottom of push up and hold briefly before pushing back up to plank; Caroline is using push up bars, you can use DBs)
  3. Repeat #1 & 2
  4. Chest flys (22.5# DBs)
  5. Diamond press (similar to a chest press, but DBs are pressed together over chest and arms/elbows are kept close to sides the entire time) (22.5# DBs)
  6. Repeat #4 & 5 (20# DBs for both)

Finisher: Push ups for 35 seconds (done a brisk pace; Caroline is using push up bars)


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