This Bodyweight Press-Up Challenge Will Pump up Your Chest and Arms, Anywhere

·2-min read

When it comes to building a bigger chest, few exercises are as versatile and accessible as the humble press-up. A movement you can literally do anywhere, that won’t just pump up your pecs, but also your shoulders and triceps, while building core strength and stamina.

This four-move assault on your pectorals uses a winning hand of press-up variations, laying them out in a ’mechanical dropset’ aka working from the most difficult movement to the easiest. This tactic will let you keep pressing and pumping for a muscle swelling two minutes, before taking a breather.

Perform controlled reps of each movement, aiming for maximum (quality) reps of each variation for 30 seconds, before moving onto the next. Rest for three minutes after each two minute round, and repeat four times.

Perform this workout at home, in a hotel, on the beach, at a festival: pretty much anywhere you want to achieve a primo pump.

Feet Elevated Press-ups x 30 seconds

Kick both feet up onto a box, bench or bed, creating a strong plank position with your hands on the ground, shoulder width apart (A). Slowly lower your chest to the ground (B) before explosively pressing back to lockout.

Press-up x 30 seconds

Immediately lower your feet to the ground, and reassume your plank position (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.

Hands Elevated Press-ups x 30 seconds

Avoiding the temptation to drop to your knees, place your hands on your box or bench, elevating the angle and making the next set slightly easier (A). At the same tempo as before, flex at the elbow and lower towards the box until your chest just touches it (B). Power back up until your elbows are locked out.

Tricep Dips x 30 seconds

Chest suitable fried, turn around to hit those tri’s. Sit upright on your bench or box, support your weight with your arms and walk your feet outwards, shifting off the edge (A). Lower your body until you feel a stretch across your chest (B). Push back up hard. Try a count of three down and one back up.

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