Press-Up Circuit
No gym, no kit, no problem. This press-up complex will pump up your pecs in double-quick time
Pump up your pecs in double-quick time
Here’s the good news: you don’t have to queue up for a bench to build an athletic upper body. In fact, bench pressing isn’t even the best way to do it. This zero-kit workout, designed by strength and conditioning expert JC Santana, hits the muscle fibres in your chest and arms from every direction for optimal growth. Better yet, you can do it at home in no time at all.
1a. ROTATIONAL PRESS-UP
REPS: 20
REST: Straight into 1b
This hits your shoulder muscles from an odd angle, building strength and stability.
Start in a press-up position and lower yourself to one side, twisting as you do so most of your weight is on one shoulder.
Press up, then do the same on the other side. That’s 2 reps.
1b. SHUFFLE PRESS-UP
REPS: 20
REST: Straight into 1c
Get in a press-up position with one hand ahead of your shoulder and one behind.
Lower yourself to the floor, then press up. That’s 1 rep.
At the top of the move, jump or walk your hands into the opposite position, then do the next rep.
Continue alternating.
1c. DIAMOND PRESS-UP
REPS: 10
REST: Straight into 1d
For this triceps blaster, position your hands together under your chest so your index fingers and thumbs form a diamond.
Lower your torso until your chest touches your hands.
Press back up to the start.
1d. GORILLA PRESS-UP
REPS: 10
REST: Straight into 1e
This variation on the clapping press-up forces you to get more height, taxing your fast-twitch fibres. Start in a standard press-up position.
Lower your torso to the floor, then press up quickly, launching your upper body into the air.
Slap your chest quickly, before returning your hands to the start.
1e. SINGLE-LEG PRESS-UP
REPS: 10
REST: 2 mins, then repeat 1a
This is easier than the one-arm variation but still taxes your core.
Raise one leg, keeping your glutes tight, and do a press-up.
Switch legs and repeat. That’s 2 reps.