FULL EXERCISE BODYWEIGHT CHEST / TRICEPS workout

link here: https://bit.ly/3Qp1lQi

Here's a full bodyweight workout focusing on the chest and triceps:

Warm-up:

Jumping Jacks: 2-3 minutes
Arm Circles: 1 minute (30 seconds forward, 30 seconds backward)
Push-up Plank: 1 minute
Main Workout:

Push-ups: 3 sets of 12-15 reps

Standard Push-ups: Hands shoulder-width apart, body straight from head to heels.
Wide Grip Push-ups: Hands wider than shoulder-width apart, emphasizing the chest.
Diamond Push-ups: Form a diamond shape with your hands to target triceps more.
Tricep Dips: 3 sets of 12-15 reps

Use a sturdy chair or bench. Lower your body by bending your elbows, then straighten your arms to lift back up.
Decline Push-ups: 3 sets of 10-12 reps

Place your feet on an elevated surface (like a chair or step) and perform push-ups targeting the upper chest and shoulders.
Tricep Bench or Chair Dips: 3 sets of 12-15 reps

Sit on the edge of a bench or chair, grip the edge, move your hips forward, and lower your body by bending your elbows.
Pike Push-ups: 3 sets of 10-12 reps

Assume a downward dog position with your hands and feet on the floor, perform push-ups by lowering your head towards the floor.
Chest Squeeze Push-ups: 3 sets of 12-15 reps

Place a basketball or a similar-sized ball between your hands and perform push-ups, focusing on squeezing the ball as you push up.
Cool Down:

Chest Stretch: Hold for 30 seconds each side.
Stand in a doorway, raise your arm to shoulder height, bend your elbow at 90 degrees, and place your forearm against the door frame. Gently lean forward to stretch the chest.
Tricep Stretch: Hold for 30 seconds each side.
Raise one arm and bend it so your hand reaches behind your head. Use your other hand to gently press the elbow of the raised arm downward.
Remember to maintain proper form throughout the exercises, listen to your body, and if any exercise causes pain beyond normal exertion, stop immediately and consult a fitness professional.