Pack on Size Outside with This Four-move Bodyweight Workout

·2-min read

It’s no secret that we’re huge fans of slinging around some heavy tin here at Men’s Health. But when it comes to building muscle, barbells and dumbbells aren’t the only answer.

If you find yourself without a gym, are suffering from a few niggles that necessitate a break from the iron or are just looking to mix things up a bit, this bodyweight body-builder is your ticket to fresh new gains.

Hitting your back, chest and arms with a high-rep, high-volume assault, you’re going to use the ‘chipper’ method to push your muscles right to the edge of failure, stimulating new muscle growth and building mental fortitude as you go.

Begin with 40 reps of each movement, followed by 30 of each, then 20, before finishing with a final, muscle-tearing, ten-rep peak, where you’ll push as close to failure as possible. Break up the reps as necessary to complete with good form, but complete all the reps of each movement before moving onto the next.

Chin-ups x 40/30/20/10

Grab a pull-up bar with your palms facing your body, or facing each other if you have the correct handles available. Lift your feet off the floor and hang freely with straight arms (A). Pull yourself up by flexing your elbows and pinching your shoulders together. When your chin passes the bar, pause (B) before lowering slowly to the starting position.

Bench Tricep Extensions x 40/30/20/10

Place your hands on your bench or box and step backwards until your arms are fully extended (A). Keeping your elbows tucked, lower your head towards the bench until your head is below your hands (B). Extend at the elbows pushing yourself back up to full extension.

Inverted Row X 40/30/20/10

Grab a set of rings, a bar at hip height or hang below a table, walk your feet forward until you’re hanging with straight arms (A). Keeping your elbows close to your body, row yourself up towards the rings and pause here for a second (B) before lowering yourself under control back to a full hang and repeat. Set the bar higher or lower to alter the difficulty level.

Press-up x 40/30/20/10 1

Drop into a strong plank position, with your core tight and hands below shoulders (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.

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