It's a stiff challenge, and it's blended into a dropset that forces precision. It does this with no equipment and no gear, making it a perfect at-home workout solution. Samuel introduced you to the post pushup several months ago, and it's a challenging move that's just a few steps from a one-arm pushup. "We're adding to that here," says Samuel, "forcing greater focus and execution of the pushup."
The addition is a pulse at the bottom of the first 6 to 8 reps that you do, and it seems small, but remember: You're already executing a challenging move. "Now you need to hold your form longer," says Samuel. "You also need more overall body control."
And after you're done with that, you still have to push through a few more reps. "By adding mechanical dropset work, we're pushing your chest that much farther," Samuel says. The best part: You don't need any equipment or gear, and you can do this at home. You only need a post you can grab.
- Start in post pushup position, right arm grabbing the post, left arm supporting your body, core and glutes tight.
- Bend your left elbow and shoulder, keeping your shoulder blade tight and lowering into a pushup. Press up a few inches, until you're about halfway up, then lower again.
- Press all the way up. That's 1 rep; do 6 to 8.
- Immediately do 4 to 6 standard post pushups.
- That's 1 set; do 3 per side, with minimal rest between sets.
The pulse post pushup dropset is a perfect way to build chest muscle at home, with no equipment. It's your lead exercise at home, says Samuel, in a full-body workout or chest blast. And it can be more than that, too. "If you're doing a hardcore chest lift," says Samuel, "let this be your finishing move. It'll crush you."
This article originally appeared on Men's Health