EXERCISE
BUILD UP YOUR CHEST WITHOUT LIFTING WEIGHTS
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
Weeks 1 & 2
- 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
Weeks 1 & 2
- 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
Weeks 1 & 2
- 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
Weeks 3, 4, 5 and 6
- 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
Weeks 3, 4, 5 and 6
- 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
Weeks 3, 4, 5 and 6
- 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
Weeks 3, 4, 5 and 6
- 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!!!”
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