Kick off Your Summer Gains with This Bodyweight-Only Chest Workout That You Can Do Anywhere
You might already know that moving your workouts outdoors adds an extra element of fun, but did you realise it could also make them more effective?
In fact, studies indicate that the "perceived rate of exertion" — that is, how difficult your workout feels — is lower when exercising outdoors compared to indoors, meaning you're more likely to push yourself harder and endure longer outdoor sessions. And the result? More gains.
That's why we've created this session – an outdoor chest, shoulders and triceps workout that can be performed anywhere. Utilising a simple ‘push-up matrix’, this 20-minute workout guarantees an incomparable pec pump and some sleeve stretching arm swelling.
To reap the full research-backed benefits, simply find a spot in a local park or green space, set a countdown timer for 20 minutes and work your way through 5 rounds of the following push-up and dip based circuit.
Begin working at zero, aiming to complete all 50 reps in the circuit with controlled tempo, resting only as necessary to keep your form sharp. Once you’ve completed your final rep of dips, rest until the 4-minute mark and begin again. Repeat in this fashion, working every 4 minutes for a total of 5 sets, or just under 20 minutes.
Begin a new circuit every 4 minutes for a total of 5 sets
1. 5 x Pike Push-Up
Assume a strong press-up position with your hands shoulder-width apart. Walk your hands backwards towards your feet until your hips are almost above your shoulders (A). Lower your cost slowly towards the ground by bending at the elbow (B) Pause as your nose makes contact before explosively pushing back up. If you can, perform these with your feet raised on a box/bench.
2. 10 x Close-Grip Push-Up
Assume a strong plank position with your hands almost touching on the ground and core tight (A), bend your elbows to slowly lower your chest to the floor (B). Keep your upper arms tight to your body as you push back up explosively to a straight arm position. Repeat.
3. 15 x Push-Up
Assume a strong plank position, hands stacked directly below elbows and shoulders (A), bend your elbows to slowly lower your chest to the floor (B). Keep your upper arms from flaring as you push back up explosively to a straight arm position. Repeat.
4. 20 x Bench/Box Dip
Sit on the edge of a box or bench, with your legs outstretched. With your hands next to your hips, support your weight with your arms as you shift off the edge of the box (A). Flex at the elbows to lower your body until you feel a stretch across your chest (B). Straighten your arms explosively to push back up. Elevate your feet to increase the difficulty.
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