Try This Press-up Combo to Get a Super Quick Chest Pump

Photo credit: Men's Health
Photo credit: Men's Health

There's never a bad time to get a great pump, but when your window of opportunity is limited, sometimes all it takes is a few press-ups to get your chest thumping.

Take this archer press-up to press-up count-up series. The whole workout requires just slightly more than a dozen reps to complete, but you will certainly work to get that much-desired chest pump with each and every rep, says Men’s Health fitness director Ebenezer Samuel.

What makes the archer press-up such an effective and challenging chest move for both novices and gym vets is that it forces one side of your body to work at a time, loading up all of your bodyweight on one side of your chest. This is a tough task, but it's an exercise sure to help facilitate some upper chest size and strength — and as an added bonus, if you're strict with your form, you'll hit your core as well.

The standard press-up within the finisher forces you to keep you working, but at the same time allows you to take a slight “break” from the aggressive challenge each archer press-up rep presents.

“It's a recipe that will take your chest to the limit and attack your abs more than you think,” Samuel says. “I like it as a finisher in a chest workout, or as a quick chest pump whenever I need one with bodyweight anytime, anywhere.”

How to Do the Archer Press-up to Press-up Count Up

  • Start off in a solid position for an archer press-up. Start in a standard press-up position, squeezing your glutes and abs, then shift both hands out so that they're wider than shoulder-width apart. Turn your palms so your fingers point out, away from your torso.

  • Performing an archer press-up rep by lowering your weight down to one side, keeping the opposite arm straight. Pause when your face is near the ground, then press up.

  • After completing one rep, “jump” your hands back to a standard press-up position. Perform one press-up.

  • Shift your hands back out to the archer position, this time working the opposite side for one rep.

  • From there, work back to the first side and bang out two archer reps, followed by a single press-up. Continue this cycle until you reach three reps on each side.

If this isn't tough enough, go for an additional round or two, but after these three rounds—15 reps total — your upper body should be smoked much more than you might think.

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