If ‘functional’ workouts have been the bread and butter of your training , then you owe yourself at least one sleeve-stretching pump session. This three-move workout hits your chest, shoulders and triceps from three angles using a mixture of rep ranges. This ensures maximum blood flow, maximum pump and, most importantly, maximum growth.
Grab a set of heavy dumbbells, pitch up your bench near a set of dip handles or parallettes and work your way through as many rounds as possible of this swoley trinity as possible in 20 minutes. Rest as necessary to keep your tempo steady, your form tight and your pump strong. Let's go.
1. DUMBBELL BENCH PRESS x 5
Lay flat on a bench, your knees bent, pushing your feet into the floors. Press a pair of dumbells into the air, locking out your elbows (A). Lower the bells slowly until they touch your chest (B) keep your elbows at 45 degree angle, pause here before explosively pressing back up. Repeat.
2. DIPS X 10
Jump up on two parallel bars with your palms facing inward and your arms 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.
3. HANDS ELEVATED PUSH-UPS X 20
Place your hands on a chair or box, assuming the 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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