advertisement
Notification
Loading
Workout Finder


PROMOTIONS
65x65-northface201405.jpg Win a voucher from the north face worth $50!
65x65-vivobarefoot-may2014.jpg Win a pair of VIVOBAREFOOT dharma worth $169!
65x65-thomas-d-may2014.png Win a Brazilian Wax Voucher From THOMAS D'ESTHETIQUE worth $120!
65x65-apr2014-nutrition.jpg Win a set of PROSTAR Whey Sample Pack + NUTRITION PARK's Super Shaker + ZANFIT Elite Abstrimmer worth $60.50 in total!
65x65-subscribe-may2014.jpg Subscribe to Men's Health and receive a LIFETRAK Move C300 worth $99!
hsbc_mh.jpg Enjoy 15% off Men's Health Singapore subscription rate





Fitness
   

The All-Push-Up Workout

advertisement

 

 

Face it: The bench press is irreplaceable. No guy should completely eliminate the exercise from his workout. But the truth is, you can build lots of muscle in your chest and arms without lifting a barbell or dumbbell, or using a machine. “We’re conditioned to think that using weights is the only way to develop a strong, muscular chest,” says Juan Carlos Santana, owner of the Institute of Human Performance in the US, where they do the opposite of what you’ve learnt. They use no weights, no spotters and no bench – which means you can do our entire programme at home.

“I’m talking about push-ups,” Santana says. “You’ll shred fat, boost strength, stimulate new growth and carve eye-grabbing pecs by blasting through 60-rep push-up sets.” The bench press is popular. But after this routine, you’ll wonder why you ever tried anything else.

 

Boost Your Growth
Follow these 3 steps to add layers of new muscle in just 8 weeks. The first step builds your endurance, the second increases strength, and the third adds explosiveness and speed so you can pack on more size. Before starting the programme, you should be able to do 20 consecutive pushups.

If you can’t, then build your strength with this 3-week prep: Do 3 sets of push-ups 3 days a week, resting 3 minutes between sets. (A set is as many push-ups as you can complete.) The entire workout uses variations of the standard push-up. For each movement, assume a push-up position (with your body in a straight line from ankles to shoulders) and then lower your chest to the floor. Press your body back to the starting position by straightening your arms. To add difficulty, perform the exercise with your hands on a medicine ball.

 

Weeks 1 and 2
Perform these exercises 2 or 3 days a week in the order shown, with at least 1 day of rest between workouts. Complete 3 sets of each push-up type, resting 1 to 2 minutes between sets. Aim for sets of 10 to 15 reps; if you can’t reach that goal, do as many reps
as you can.

A WIDE PUSH-UP
Do a standard push-up, but with your hands wider than shoulder-width apart.

B ALTERNATING SHUFFLE PUSH-UP
Start in push-up position. Move your right hand to the left until both hands are next to each other. Now slide your left hand farther left until your hands are shoulder-width apart again. Do a push-up and repeat the process, this time moving to the right and doing another push-up. That’s 1 rep.

C DIAMOND PUSH-UP
Do a push-up with your hands close enough for the tips of your thumbs and index fingers to touch, forming a diamond shape.

 

Next page: Exercise programme for Weeks 3 through 8

 

 



READER COMMENTS
(Comments may take up to 15minutes to appear)
do u have video for this workout? i'm not very sure for the step B god bless you

good stuff I like this chest workout. Can really feel the diamond pushup's working. thanks

your hands will be doing the walking; in a circle. easy.

I want to try push up

Leave a Comment

The content of this field is kept private and will not be shown publicly.
  • Allowed HTML tags: <em> <strong> <cite> <code> <ul> <ol> <li> <dl> <dt> <dd>

More information about formatting options

CAPTCHA
This question is for testing whether you are a human visitor and to prevent automated spam submissions.

advertisement
RELATED CONTENT
The 10 Habits Of Very Fit People
Save this page for a better physique: The MH rules you need to follow if you want live healthier – and build a leaner, more muscular body.
Serious Fitness Gains (Without The Same Gym Plan)
Get ready to work doubly-hard with fitness training programmes you’ve never tried. Ditching the dumbbell has never been this physically rewarding.
Build Big Muscle… With The Pull-up Bar
These pull-up bar moves will help you chisel a solid upper body. (You don’t even need to be able to do 12 reps.)


Copyright © 2014 SPH Magazines Pte Ltd. Co. Regn. No. 196900476M. All rights reserved.
About Us | Career | Privacy Statement | Conditions of Access | SPH Magazines Network | Advertise with Men's Health
Men's Health® is a registered trademark of Rodale Inc. © 2014 Rodale Inc. All rights reserved.
Published under license from Rodale Inc.