Andy Speer, creator of the Men’s Health Anarchy Abs workout program, takes your basic push-up and ramps it up for a workout that will improve your upper-body strength, core stability, and overall coordination.
Pushing up off of dumbbells creates a less stable surface, which requires more shoulder stability. As a result, each push-up feels harder. The swing-through portion of the exercise requires you to have coordination and core strength. Finally, the reverse plank hold works your entire back side and opens up your chest and shoulders, providing a nice stretch between push-up sets.
This workout is performed as a ladder, meaning you will add one rep onto each set. This provides a built-in warm up to your workout and allows you to get in tons of volume. Watch the video above or see below for exactly how to do Speer’s push-up ladder.
1. Perform one push-up, then swing through to a reverse plank. Hold the reverse plank for one second.
2. Next, perform two push-ups, then swing through to a reverse plank. Hold the reverse plank for two seconds.
3. Continue the above pattern until you reach five reps of push-ups and five seconds of holding the reverse plank.
That’s one round. Perform five total rounds for the perfect warm up during your next upper-body day.
By Naomi Nazario