π https://onelink.to/p4p_abs_app
Ready to sculpt your lower chest from home? This is the STARTER level of our 7-level progressive series dedicated entirely to LOWER CHEST development. Perfect for beginners or anyone starting their journey, this Level 1 workout sets the foundation for stronger, more defined pecs.
π₯ No gym needed β this routine is fully home-adaptable and targets the lower chest with precision. Every movement is selected to activate and isolate the lower pec area.
π₯ This series includes 7 progressive levels: each one will get more intense, more targeted, and more effective. All you need is determination, a mat, and maybe two chairs or a pair of stable bookshelves!
π‘ For the ATLAS PUSH-UP: if you donβt have push-up boxes like in the video, no problem! Use sturdy chairs, book piles, or anything that can safely support your weight and let your chest go deeper than your hands β thatβs the key to hitting the lower pec fibers.
β Bodyweight only
β Progressive overload with new levels
β Home or gym friendly
β Beginner safe (but effective!)
β Targets lower chest ONLY
Do this workout 2-3x per week and be consistent β Level 2 "Builder" is coming soon! πͺ
π CALENDAR
WEEK 1οΈβ£Mon β | Tue β | Wed β | Thu β | Fri β | Sat β | Sun β
WEEK 2οΈβ£Mon β | Tue β | Wed β | Thu β | Fri β | Sat β | Sun β
WEEK 3οΈβ£Mon β | Tue β | Wed β | Thu β | Fri β | Sat β | Sun β
WEEK 4οΈβ£Mon β | Tue β | Wed β | Thu β | Fri β | Sat β | Sun β
β Workout day β Rest day
π₯ NUTRITION
Focus on lean proteins like chicken, tofu, or legumes to support muscle repair π₯
Incorporate complex carbs (oats, rice, sweet potatoes) for lasting energy π
Include healthy fats: avocados, olive oil, nuts π₯
Stay hydrated throughout the day π§
Eat a balanced meal 60β90 minutes before training to fuel your performance π
π INSTRUCTIONS
Use this video 2β3 times per week for 4 weeks to build a solid foundation.
Each level in this series brings new exercises and intensity β so stay consistent.
Train at home, in the gym, or even at the park. Wherever you are, your chest will grow!
Push hard, Level 2 "Builder" is just around the corner! π§±π₯
ππ SUPPORT US
π Like the video if you feel the burn
π¬ Drop a comment to share your progress
π Subscribe for all 7 chest levels
π―ββοΈ Share it with someone starting their journey
π Repeat and build the habit
π± OUR APPS
π Ready for more workouts and better results?
π² Download our FREE Abs App now!
π Click here: https://onelink.to/p4p_abs_app
#lowerchestworkout #bodyweightworkout #homeworkout #pushups #p4p
00:00 Lower Chest Workout - Level 1 P4P
00:03 Exercise 1 - Star Push-Ups ( P4P ID: 178 ) | Muscle: Lower Chest | Difficulty: INTERMEDIATE | Equipment: No Equipment ( Home Workout )
00:55 Rest Break
01:15 Exercise 2 - Star Push-Ups ( P4P ID: 178 ) | Muscle: Lower Chest | Difficulty: INTERMEDIATE | Equipment: No Equipment ( Home Workout )
02:07 Rest Break
02:27 Exercise 3 - Star Push-Ups ( P4P ID: 178 ) | Muscle: Lower Chest | Difficulty: INTERMEDIATE | Equipment: No Equipment ( Home Workout )
03:19 Rest Break
03:38 Exercise 4 - Atlas Push-up ( P4P ID: 91 ) | Muscle: Lower Chest | Difficulty: INTERMEDIATE | Equipment: 2 Benches / 2 Chairs ( Home Workout, Gym Workout )
04:32 Rest Break
04:51 Exercise 5 - Atlas Push-up ( P4P ID: 91 ) | Muscle: Lower Chest | Difficulty: INTERMEDIATE | Equipment: 2 Benches / 2 Chairs ( Home Workout, Gym Workout )
05:45 Rest Break
06:04 Exercise 6 - Atlas Push-up ( P4P ID: 91 ) | Muscle: Lower Chest | Difficulty: INTERMEDIATE | Equipment: 2 Benches / 2 Chairs ( Home Workout, Gym Workout )
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