You'll come out of that two-step close-grip pushup, then immediately do a full close-grip pushup. "The blend of moves helps each other: You'll carry your good form reinforced on the two-step pushup into the standard close-grip pushup and be powerful and strong," says Samuel.
The best part about the move: It requires no gear. "You can do this anywhere," says Samuel, "for an instant triceps pump."
- Start in pushup position, glutes squeezed and abs tight, hands slightly narrower than shoulder-width. Your shoulders, elbows, and wrists should be stacked.
- Keeping your elbows close to your body, lower into the bottom of a pushup. Press back up. When your upper arms are a bit above parallel to the ground, pause. "Check in with your body now," says Samuel. "Use this as a chance to reset your form." Complete the close-grip pushup rep by straightening your arms.
- Lower into another close-grip pushup, then drive straight up.
- That's 1 pair of reps. Do 5 to 6 pairs of reps per set. Do 3 sets.
Use the mixed-style close-grip pushup in a variety of situations, says Samuel, because it's a versatile move. It can easily be a finishing move in a full triceps workout, or it can be a vicious finisher on chest day. Or just use it as a bodyweight triceps move in a full-body, all-bodyweight workout. "It also works great on Friday nights," says Samuel, "as a way to pump up your arms right before heading out to hang out."
This article originally appeared on Men's Health