Bodyweight Chest & Back Workout

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Build muscle really fast:

What’s up Six Pack Shortcutters!

In today’s video, I am going to show you an awesome home chest and back workout. Grab a towel, that’s all the equipment you will need to really work out your chest and back.

A lot of people get confused about how to properly build their back. People spend years trying to build a strong ripped back. Many give up… because its REALLY hard, but I am going to show you a really effective way to build your back. Its a tough workout, but we can get through this together.

Here’s how you do it:

0:38 4 Second Push Ups:: 10 reps::

Assume the standard push up position. Come down slowly and evenly so that it takes about a 4 count. When you get to the bottom hold for a two count. Come back up.

Remember, go slowly to really get the most out of your work out time.

01:36 Towel pullups:: 10 reps::

Grab your towel, lay on the floor, keep the towel tight, raise it up a few inches and pull it into your chest. Make sure that you keep the towel tight. The slowly return to the start position.

02:24 Jumping Burpees with a knee tuck:: 10 reps::

Do a standard burpee. On the way back up jump up and tuck your knees into your chest.

03:05 Prone Cobras:: 10 reps

Lay back down on the floor. Arms extended out in front of you with your hands together. Bring your arms back along your body to the while raising your chest up. This really works your back and burns like a champ!

Take a break from here and go back for round two. Repeat this 4 times.

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I show you the tricks pro fitness models use to build perfect-looking physiques — the kind that make peoples’ jaws drop when you take off your shirt. If you’re in pretty good or “OK” shape right now, but you want to look GREAT…you’ve got to watch this video right now:


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Emilio Mendoza says:

Really –_-…… a fucking towel

Beauty Geek says:

Awesome workout. Didn’t feel like going to the gym today but glad I could get a workout in at home. Thank you so much!

พินันท์ พินิจอักษร says:

Excellent set of weights!>>> I start with these for motivation, then I get on my BOWFLEX M3 MAX TRAINER! I can do cardio and strength in the same workout! I do a set of reps for three different muscles, then after I do a set for each of those muscles, I FEEL ENERGIZED TO HOP ON MY ELLIPTICAL (the M3) FOR 20 MINUTES, then I get off and do 2 more sets for those three different muscle groups, and I'm done!! Excellent equipment, just gotta keep doing it at least 5 times a week!

Dennis Tchen says:

I did the 4 sec hold pushup and I fell flat on my face. Going to start with the planks first. Lol

W Z says:

Thanks for doing the workout with us… It really helps seeing you do it

cmares says:


Mauricio Hidalgo says:

I want to share with you this link: 100 Bodyweight cards

killer master says:

will this help to stop the pain I get when I do sit-ups

MrSimonnn says:

Hi, what is the name of the exercise you do at 5:31? Looks great!

m___ says:

why is this filmed like a old porno movie

Salvadoras says:

is this workout is for fat ass or i can use this workout to build my back and chest even if i am 70kg? or there is any other better workouts i have some dumbells and 1 grifin

susieys says:

does Mike have a social network? Facebook or anything else?

Eduart Bardhyli says:

This dude got no back

Tarcisio Ferreira says:

u r the best man…. great tips… thanks

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