Vikings were known for their immense strength, power, and endurance. If you want a chest like a warrior, it’s time to ditch the traditional chest workouts and train like a Viking! These 10 strongman-inspired chest workouts will help you build muscle, power, and endurance while adding an element of raw strength training.
Table of Contents
Perks of This Workout
- Builds Functional Strength – These workouts mimic real-life movements, enhancing your overall power and endurance.
- Increases Chest Size and Strength – Heavy lifting and resistance exercises target the pectoral muscles effectively.
- Improves Core Stability – Many of these exercises engage the core, helping with balance and posture.
- Boosts Grip Strength – Lifting unconventional objects like logs, stones, and tires strengthens your grip.
- Enhances Cardiovascular Endurance – Strongman workouts often involve high-intensity movement, improving heart health.
- Breaks Workout Plateaus – The unconventional training style challenges your muscles differently, leading to faster gains.
- Great for Full-Body Activation – Many exercises involve multiple muscle groups, maximizing efficiency.
- No Gym Needed – Several of these workouts can be done outdoors with natural equipment like stones and sandbags.
- Boosts Mental Toughness – Viking-style training is demanding, pushing your mental and physical limits.
- Fun and Engaging – It’s a unique way to train, keeping workouts fresh and exciting.
Workout Plan Overview
- Frequency: 2-3 times per week
- Duration: 45-60 minutes
- Reps: 8-12 per set (Strength) / 12-15 per set (Endurance)
- Sets: 3-5 per exercise
- Rest Between Sets: 45-60 seconds
- Rest Between Exercises: 1-2 minutes
1. Log Press
- Muscles Targeted: Chest, Shoulders, Triceps
- How to Do It: Lift a heavy log (or barbell) from the ground, press it overhead, and lower it back down.
- Tip: Keep your core engaged and use your legs for extra power.
2. Stone Press
- Muscles Targeted: Chest, Shoulders, Arms
- How to Do It: Lift a heavy stone (or sandbag) to shoulder height and press it overhead.
- Tip: Focus on stability and control when pressing.
3. Viking Bench Press
- Muscles Targeted: Chest, Triceps, Shoulders
- How to Do It: Perform a standard bench press using a thicker bar or weighted log for added difficulty.
- Tip: Keep a slow and controlled motion to maximize muscle engagement.
4. Weighted Push-Ups
- Muscles Targeted: Chest, Core, Triceps
- How to Do It: Perform push-ups with a weighted vest or a weight plate on your back.
- Tip: Keep your form tight to avoid lower back strain.
5. Tire Press
- Muscles Targeted: Chest, Shoulders, Arms
- How to Do It: Lie on your back and press a heavy tire or sandbag like a bench press.
- Tip: Engage your core and grip the weight firmly.
6. Sledgehammer Slams
- Muscles Targeted: Chest, Arms, Core
- How to Do It: Swing a sledgehammer against a tire repeatedly.
- Tip: Use your whole body to generate force while keeping a firm grip.
7. Keg Chest Carry
- Muscles Targeted: Chest, Forearms, Core
- How to Do It: Hold a heavy keg or sandbag against your chest and walk for distance or time.
- Tip: Keep a strong posture and brace your core.
8. Floor Press with Heavy Object
- Muscles Targeted: Chest, Triceps, Shoulders
- How to Do It: Lie on the floor and press a heavy stone, sandbag, or barbell.
- Tip: Use a controlled motion to avoid dropping the weight.
9. Sled Chest Press
- Muscles Targeted: Chest, Triceps, Shoulders
- How to Do It: Push a weighted sled forward using your chest and arms.
- Tip: Drive with your legs while maintaining an upright posture.
10. Atlas Stone Lift
- Muscles Targeted: Chest, Back, Core
- How to Do It: Lift a heavy stone from the ground, carry it to a platform, and place it down.
- Tip: Engage your whole body and focus on technique.
Unleash your inner Viking and build a powerful chest with these strongman-inspired workouts!
Frequently Asked Questions (FAQs)
Do I need special equipment for these workouts?
Not necessarily! You can substitute logs, stones, and tires with barbells, dumbbells, and sandbags.
How often should I do strongman-inspired chest workouts?
2-3 times per week is ideal, with at least one day of rest between sessions.
Can beginners do these exercises?
Yes! Start with lighter weights and focus on technique before progressing.
Will this workout help with overall strength?
Absolutely! Strongman training builds functional strength, endurance, and power.
Can women do these Viking-style chest workouts?
Of course! These workouts are great for anyone looking to build strength and endurance.
Do I need a gym for this workout?
No, many of these exercises can be done outdoors or at home with alternative weights.
How long does it take to see results?
With consistent training and proper nutrition, you should start noticing strength gains in 4-6 weeks.
