Exercise Directory
Explore all exercises. Created by PAX, for PAX.
Tag:Chest
Exercises
64 found
Navy Seal Burpee
Advanced
NAVY SEAL BURPEE
A burpee with three merkins; knee-tucks on the first two up movements.
Burpee
Full Body
Upper Body
Chest
Triceps
Plyometrics
Worst Worst Merkin Ever
Advanced
WORST WORST MERKIN EVER
In cadence: 10 Crucible Merkins, Wercans, regular Merkins, and Diamond Merkins—it's the worst!
Merkin
Upper Body
Chest
Triceps
Worst Merkin Ever
Advanced
Perform 1 Wide Arm, 1 Regular, and 1 Diamond Merkin in succession for the Worst Merkin Ever.
Merkin
Upper Body
Chest
Triceps
WMD
Advanced
WMD
WMD: 3 merkins in a row—1 Wide Arm, 1 Regular, 1 Diamond—no breaks. (aka Worst Merkin Ever)
Merkin
Upper Body
Chest
Triceps
Wheel of Merkin
Advanced
In incline plank, perform merkins at various angles by rotating 90 degrees each time.
Merkin
Upper Body
Chest
Triceps
Plank
UHaul
Intermediate
UHAUL
Stand holding a kettlebell or coupon at chest level; perform a chest press, return to chest, then an incline press at a 45-degree angle, all in cadence.
Upper Body
Chest
Coupon
Travolta Merkins
Intermediate
TRAVOLTA MERKINS
In plank position, perform a Merkin, then raise your right arm high, reach under your body, raise your arm high again, and return to the Merkin. Flapjack and repeat while channeling your inner Travolta.
Merkin
Upper Body
Chest
Triceps
Core
Plank
Stagger Merkins
Intermediate
STAGGER MERKINS
Perform Merkins with one arm raised away from the body while the other hand remains in the standard position.
Upper Body
Chest
Triceps
Merkin
Spiderman Merkin
Intermediate
SPIDERMAN MERKIN
In high plank, bring right knee to right elbow, hold, then perform merkins. Switch to left side and repeat.
Upper Body
Chest
Triceps
Merkin
Core
Scorpion Dry Dock
Intermediate
Like a Carolina dry dock, but lift one leg high while doing push-ups. Switch legs after reps.
Upper Body
Chest
Triceps
Merkin
Russian Dips
Advanced
RUSSIAN DIPS
Perform dips while extending one leg at a time, alternating legs with each dip. Aim for 30-40 reps in cadence for a solid back and shoulder burn.
Upper Body
Triceps
Chest
Rockette Dips
Intermediate
ROCKETTE DIPS
Perform dips while kicking one leg out alternately at the bottom of each dip.
Upper Body
Triceps
Chest
Ranger Merkins
Intermediate
RANGER MERKINS
In Merkin position, place your hands back in line with your rib cage instead of your shoulders.
Merkin
Upper Body
Chest
Triceps
Railroaders
Advanced
RAILROADERS
Groups take turns on railroad ties: 20 overhead presses, planks; 20 curls, Al Gore; 20 dips, flutter kicks; 20 bent over rows, lunges. Repeat or modify as desired.
Upper Body
Shoulders
Triceps
Chest
Core
Plank
Lower Body
Glutes
Lunges
Full Body
Routine
Partner
Pusherama
Intermediate
PUSHERAMA
A chest routine of no specific composition, done to TBQ.
Chest
Merkin
Upper Body
Routine
Punch-up Merkin
Intermediate
PUNCH-UP MERKIN
In Merkin position, perform a push-up, then punch with the right arm 10 times in various directions. Repeat with the left arm after another Merkin.
Merkin
Upper Body
Chest
Shoulders
Triceps
Pseudo Planche Merkins
Advanced
PSEUDO PLANCHE MERKINS
In push-up position, turn hands to toes, walk feet up, and perform Merkins for biceps.
Merkin
Upper Body
Chest
Shoulders
Triceps
Prime Time Merkin
Advanced
PRIME TIME MERKIN
In standard merkin position, raise one leg off the ground and switch legs with each rep in a plyometric style. Named after Neon Deion Sanders' celebratory shuffle to the end zone.
Merkin
Upper Body
Chest
Shoulders
Triceps
Plyometrics
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