PRIMAL PUSH
Day one of your workout week takes aim at your chest and triceps, with pushing movements that will build both visible size and genuine strength. You’ll hit your muscles from every angle with minimal kit and even less fuss. All you have to do is keep press
01 \ PRESS-UPS 3 SETS OF 8 REPS, 90SEC REST
A bodyweight classic for a very good reason. Done correctly and at the right tempo, the press-up builds strength in your triceps, shoulders and chest. Start with hands shoulder-width apart and back straight ( A). Slowly lower your chest until it almost touches the floor ( B) then push up with your arms fully extended.
02 \ SPIDER-MAN PRESS-UPS 3 SETS OF 6 REPS, 90SEC REST
Press-ups completed, stay there ( A). Lower towards the floor and bring your right knee to your right elbow, keeping your leg off the ground ( B). Balancing bodyweight fires your abs to start carving out new definition. Press back up and return your leg to the start. Repeat on the other side. Do two more sets and move on.
03 \ BENCH DIPS 3 SETS OF 12 REPS, 60SEC REST
A bench and your bodyweight are all you need for bigger triceps. Facing away from the bench, hold it with both hands behind you and extend your legs out in front ( A). Slowly lower your body by flexing your elbows until your upper arms create a 90-degree angle ( B). Lift yourself back to the start and squeeze at the top.
04 \ TATE PRESS 3 SETS OF 15 REPS, 60SEC REST
Lie on a bench and firmly hold two dumbbells directly above your shoulders ( A). Slowly bend your elbows to bring the dumbbells to your chest, so that your palms are facing your stomach and legs, and the dumbbells are pointing towards the ceiling ( B). Press the dumbbells back to the starting position. Slow and steady is the aim here.
05 \ PLATE PRESS 3 SETS OF 15 REPS, 60SEC REST
Holding a plate between your palms focuses all the growth at the middle of your pecs for true T-shirt muscle. Lie on a bench with the plate over your chest ( A). Push your hands together as hard as possible because dropping the plate would hurt. Press up until your arms are straight ( B), pause and lower under control.
06 \ BEAR CRAWL 20M, 3 SETS, 60SEC REST
You’re going to finish on an animal flow move to fully fatigue your upper body and trigger an extra calorie burn. On all fours, with your hands under your shoulders and knees under your hips ( A), bring your knees off the ground and move forwards ( B). Travel 10m, then reverse. Rest a minute between sets. You animal, you.