Pump Up Your Chest and Arms In 15 Minutes With This Smart Low-Kit Workout
We love a functional, full-body workout that builds serious strength and unparalleled conditioning, of coruse, but every now and again, a good old-fashioned chest pump is in order.
This workout requires nothing but your bodyweight and some parallel bars (or rings). Using just three movements, it will provide you with a t-shirt stretching pump for the ages. You'll utilise a technique called an ‘escalating density ladder’; so set a timer for 15 minutes and begin repping away at your dips and press-ups. Start with one rep of each, then add an additional rep to all three exercises every new round. Your goal is to climb as far up the ladder as possible, so take a note of your finishing round, then attempt to go higher next time for guaranteed gains.
Dips x 1, 2, 3, 4, 5… etc.
Jump up on two parallel bars with your arms locked out straight (A). Use two boxes or the backs of two sturdy chairs if you’re at home. Slowly lower until your elbows are at right angles, ensuring they don’t flare outward (B). Drive yourself back up to the top and repeat.
Push-ups x 1, 2, 3, 4, 5… etc.
Drop into a plank position, with your core tight and hands stacked below your 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.
Hands Elevated Push-Ups x 1, 2, 3, 4, 5… etc.
Place your hands on a chair or box, in the same strong plank position (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.
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