Did you think that weights were the only way to develop a strong, muscular chest? Think again. You can build your chest – and your arms – without lifting a single barbell or dumbbell.
Work through these push up variations to add layers of new upper-body muscle in just eight weeks. The first phase builds, endurance the second boosts strength and the final phase adds explosiveness and speed so you can pack on more size.
THE WORKOUT
Wide press-up
- Perform these exercises 2 or 3 days a week in the order shown, with at least 1 day’s rest between workouts.
- Complete three sets of each, resting 1-2 minutes between sets.
- Aim for sets of 10-15 reps.
- If that’s beyond your chest efforts, just do the best you can.
- Perform a standard press-up, but with your hands placed wider than shoulder-width apart.
Alternating shuffle press-up
- Start in the classic press-up position.
- Move your right hand to the left until your two hands are next to each other.
- Slide your left hand further left until your hands are shoulder-width apart again.
- Perform a press-up and repeat, moving to the right. That’s two press-ups, but only one rep
Diamond press-up
- Perform these exercises 2 or 3 days a week in the order shown, with at least 1 day’s rest between workouts.
- Complete three sets of each, resting 1-2 minutes between sets.
- Aim for sets of 10-15 reps. If that’s beyond your chest efforts, just do the best you can.
- Perform a press-up with your hands close enough for the tips of your thumbs and index fingers to touch. That’s the diamond shape.
One-arm press-up
- Perform these variations 2 days a week, completing 4 sets of each variation, resting 1- 2 minutes between sets.
- Again, aim for 10-15 reps per set, or as many as you can.
- You’ll need a 10-20cm high box. Or the stairs or a step
- Perform a press-up with your right hand on the floor and your left hand on the box. Switch arms and repeat. That’s one rep.
Cross-over box press-up
- Do a one-arm press-up with your left hand on the box.
- From the starting position, lift your right hand to beside your left.
- Move your left hand down to the floor, with hands shoulder-width apart. Do a press-up. That’s one rep!
Hands-on-box diamond press-up
- Perform these variations 2 days a week, completing 4 sets of each variation, resting 1- 2 minutes between sets.
- Again, aim for 10-15 reps per set, or as many as you can.
- There’s a clue in the title: perform a diamond press-up, but with both hands on the box.
Dynamic box press-up
- Place your hands on a box in the diamond press-up position.
- Lower your body and press explosively off the box, so your hands land on the floor with the box between them.
- Watch that chin. Immediately lower your body and press explosively up so your hands land back on the box in the starting position. That’s one rep.
Time to get serious
Weeks 7 & 8
Thanks to your hard work you will have now built base muscle endurance (weeks 1 and 2), and added strength. This final phase develops the explosiveness and speed which will give you a performance edge in any sport that uses your upper body.It doesn’t come easy, though: You’ll now complete the same exercises as in weeks 3 to 6, but as a circuit, performing one exercise after the other with no rest in between. Try to perform 10 reps of each exercise. That’s a set. Rest for 1-2 minutes, then repeat for a total of four sets. Collapsing is optional. Do this twice a week, allowing 3 days of rest between sessions. You’ll need it.
This requires a lot of hard work and discipline , that is the only way you will see results . Dont give up , and remember, ” no pain no gain!!!”
BY KAPA187
Wats the use,who wants to look like this guy?
A few steroids should also do the trick!
Thats awesome, u guys are realy good, i hope those tricks and eexercises cud help build a six pack, i am seeing ma belly growing like em pregnant! em trying that , i got no problem with exercises, pls keep posting things like that! God bless u!!
does it translate to more money in our pockets. write something productive. you dont have sensible stories to publish or you have run out of ideas
number three, u must have a had a very sad life, u dont seem to find value in anything apart from making negative comments
#3 its not always about money you need exercise
fitness is important. this is why we have a rise in strokes and bps cos of people like citizen @3. foolish indeed.
# 3 U r like Benz, u too dont think, if ur health is not ok and you have money in the pocket, whats the use. Ur pot belly is not envied by women, they dislike them, cant you see the way I look. Think
main picture is schwarzenegger when he was young
#3 Life is not just about money. You can be rich but if you are not fit and healthy, then the money is worthless. As a matter of fact, the three things in life you should always have in order of importance are: God, Health and Money.
Know your priorities!
By the way, I am personally a body builder and well toned up, close to what Arnold in the picture used to be. And, yes, I got plenty of money too.
who wants to look like that monster anyway ?!
@ chabo , i want to look like that !
Health is wealth! Happy nw yr.
@10 afflicted, good but am much better. infact am just from the gym. was working on my abs, bicept and tricepts and am feeling good. am 52 but walk and run like am 25. infact am so fit you should meet me and see for yourself. invite those weaklings @11 chabo and @3 citizen.
Copied and pasted to hard drive this for later on in the year…this requires a proper diet with additional protein drinks …not just nshima and kapenta or rape!!
Your style is so unique in comparison to other folks I have read stuff
from. Thanks for posting when you have the opportunity, Guess
I’ll just bookmark this blog.
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