If you’re looking to pump your arms and chest, look no further. This workout from trainer Andy Speer will get you the results you want. Sure, there are other chest exercises like bench presses, but pushups are unparalleled in strengthening your entire core, and should be at the foundation of any training program. You also need no equipment to hit the floor and bust out some reps, so they are a convenient exercise to perform when you don’t have access to gym equipment.
The standard pushup works well when you don’t have time to do a full routine, but this pushup workout will challenge your upper-body strength by changing your arm positions and amping up the tempo.
Inverting your body puts more emphasis on your shoulders, while placing your hands closer together targets your triceps. Meanwhile, changing the tempo, like performing an iso hold, will strengthen the bottom of your pushup, which is often the weakest part for many people.
This workout won’t have you pushing hundred of pounds of iron, but the volume of reps will leave you feeling like you did. Perform the exercises below in the order listed for a complete circuit, or just incorporate some of the moves in your routine.
1. Inverted diamond pushup: 10 reps
2. Diamond pushup: 10 reps
3. Close grip pushup: 10 reps
4. Iso pushup hold: 10 seconds
That’s one round. Do five total rounds.
By Naomi Nazario