This 300-Rep Blast is the Ultimate at Home Upper-Body Party Pump

It may have garnered a reputation for being nothing more than a vanity project, but in our eyes all movement is good movement – and if ‘chasing the pump’ is what keeps you motivated to move, we’re here for it.

In the interest of enabling your addiction to the pump, this 300-rep chipper can be performed absolutely anywhere, swelling your chest, biceps and triceps. All you need is enough space to perform press-ups and something heavy enough to curl – a rucksack, a weighted vest, a band; anything that’s going to provide your biceps with some resistance.

This protocol makes for the perfect pre-party pump, filling out those sleeves and getting those confidence-boosting endorphins flowing. That’s just science.

You’re going to be tackling those reps ‘chipper style’, performing a high-rep set of a movement (resting briefly when you hit failure), and completing all reps before progressing to the next movement.

Perform 50 press-ups followed by 50 curls, then move back into press-ups for a set of 40, followed by 40 press-ups, then 30 reps of each movement, then 20, and finally 10.

Work through the protocol as quickly as possible, minimising rest, but keep your form immaculate, focusing on controlling the tempo of each rep to ensure maximum blood flow and the optimal conditions for a primo pump.

Press-ups x 50/40/30/20/10

Assume a strong plank position, hands stacked directly below elbows and shoulders. Bend your elbows to slowly lower your chest to the floor over a count of 2-3 seconds. Keep your upper arms from flaring as you push back up explosively to a straight arm position. Squeeze your chest and triceps hard at the top. Repeat.

Rucksack curl x 50/40/30/20/10

Hold a rucksack loaded up to a decent weight, a resistance band, weighted vest, or dumbbells if you’ve got them, at waist height, your arms fully straightened. Keep your upper arms pinned tight to your body as you flex at the elbows, curling the weight up towards your chin. At the top of the rep, squeeze your biceps hard before slowly lowering the weight over 2-3 seconds until your arms are fully extended. Repeat.

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