MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Subscribe
  • Motoring
  • Video
MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Subscribe
  • Motoring
  • Video
Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

Swell Your Chest With This Upper Body Challenge

Swell Your Chest With This Upper Body Challenge

The 7 Best Chest Moves You've Never Tried

The 7 Best Chest Moves You've Never Tried

Turns Out Other Guys Are Checking Out Your Chest More Than Women

Turns Out Other Guys Are Checking Out Your Chest More Than Women

2 Pushup Workouts That Hit Every Muscle In Your Core

2 Pushup Workouts That Hit Every Muscle In Your Core

{headline}

{headline}

Three Push Up Variations That Will Blast Your Upper Body

Three Push Up Variations That Will Blast Your Upper Body

Pump Up Your Arms And Chest With This 3-Step Pushup Series

Pump Up Your Arms And Chest With This 3-Step Pushup Series

Sizzle Your Chest And Shoulders With A Dumbbell Incline Press ‘Hell Set’

Sizzle Your Chest And Shoulders With A Dumbbell Incline Press ‘Hell Set’

{headline}

{headline}

How To Perform A Pushup Properly

How To Perform A Pushup Properly

The Incline Dumbbell Press Series That Takes You To Hell And Back

The Incline Dumbbell Press Series That Takes You To Hell And Back

Finish Off Your Chest Day With This Ground Pounding Workout

Finish Off Your Chest Day With This Ground Pounding Workout

This Terrifyingly Tough Push-Up Finisher Will Fry Your Chest and Triceps

This Terrifyingly Tough Push-Up Finisher Will Fry Your Chest and Triceps

Mix Up Chest Day With This Wild Pump Workout

Mix Up Chest Day With This Wild Pump Workout

The Chest Workout That Could Score You A Date With A Pop-Princess

The Chest Workout That Could Score You A Date With A Pop-Princess

This 20-Minute Circuit Will Obliterate Your Arms

This 20-Minute Circuit Will Obliterate Your Arms

  1. Home
  2. Fitness

This Killer Chest Finisher Will Take Your Pushup to Hell

Your chest and abs will burn like never before - by Brett Williams and Ebenezer Samuel
  • 05 Aug 2019
This Killer Chest Finisher Will Take Your Pushup to Hell
Getty Images

If you do nothing but drop to bust out 10 reps at a time, your pushups could use an upgrade.

Check out this pushup to hollow body hellset from Men's Health fitness director Ebenezer Samuel, C.S.C.S., that has your chest pulling double duty while giving your core some extra work, too. All you need is one simple piece of equipment.

"Here's a chest piece that can go anywhere a resistance band can, from the gym to the park to the beach to any road trip," says Samuel. "The beauty of this series is that we push our chest to the limit and pile up plenty of reps, but we still get to hit our chest from multiple angles, and, somehow, we're still building in enough organic rest in this series that our form (and thus our chest squeezes) should be polished throughout the 110 reps (55 banded pushups, 55 band hollow body flies) in each set."

RELATED: Swell Your Chest With This Upper Body Challenge

If all those reps don't sound challenging enough, you'll also be taking on the maneuver without any breaks. If you can pull that off, Samuel has two options for you. "You could start with 8 reps of the move instead of 10," he says. "Or you could take a very brief break between rounds around the round of 7. Eventually, you want to work up to a full set to get a really deep chest burn. "

You'll need a strong set of bands to take on the pushup to hollow body hellset. If you don't have any, check out this option from WODfitters. 

See the full workout below

  • Get down on the floor in a strong pushup position with the band stretched across your back, with its ends in each hand.
  • Perform pushup reps.
  • Immediately flip over into a hollow body position with your shoulder blades and legs off the ground, keeping the band tight across your back.
  • Perform 10 banded fly reps, squeezing your chest to bring your hands together.
  • Immediately return to pushup position for 9 pushup reps, then flip for 9 banded fly reps.
  • Continue on a descending rep scale until you hit 1 rep each.

Make sure to focus on form, even though these moves are simple. "The banded pushups are pretty basic in terms of execution, but don't underestimate the band," says Samuel. "Use the feedback from the band to help drive improved core positioning; really squeeze your glutes and abs to keep your core from sagging from the band."

To take on the pushup to hollow body hellset, do 1 set as a finisher on chest day (you won't have much more). Do 2 sets (or honestly, you could even do 1) as a quick chest-day workout when you're on the road. 

This article originally appeared on Men's Health

  • Fitness
  • Exercise
  • Arm Workouts
  • Upper Body Workouts
  • Shoulder Chest Workouts

Subscribe Now-

Subscribe Now
Subscribe Now

Subscribe Now-

Subscribe Now
Subscribe Now

Recommended to you

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic
Watch 0:10

Bjornsson Deadlifted 1,026 pounds On The Elephant Bar To Win 2020 Arnold Classic

{headline}

{headline}

Swell Your Chest With This Upper Body Challenge

Swell Your Chest With This Upper Body Challenge

The 7 Best Chest Moves You've Never Tried

The 7 Best Chest Moves You've Never Tried

Turns Out Other Guys Are Checking Out Your Chest More Than Women

Turns Out Other Guys Are Checking Out Your Chest More Than Women

2 Pushup Workouts That Hit Every Muscle In Your Core

2 Pushup Workouts That Hit Every Muscle In Your Core

{headline}

{headline}

Three Push Up Variations That Will Blast Your Upper Body

Three Push Up Variations That Will Blast Your Upper Body

Pump Up Your Arms And Chest With This 3-Step Pushup Series

Pump Up Your Arms And Chest With This 3-Step Pushup Series

Sizzle Your Chest And Shoulders With A Dumbbell Incline Press ‘Hell Set’

Sizzle Your Chest And Shoulders With A Dumbbell Incline Press ‘Hell Set’

{headline}

{headline}

How To Perform A Pushup Properly

How To Perform A Pushup Properly

The Incline Dumbbell Press Series That Takes You To Hell And Back

The Incline Dumbbell Press Series That Takes You To Hell And Back

Finish Off Your Chest Day With This Ground Pounding Workout

Finish Off Your Chest Day With This Ground Pounding Workout

This Terrifyingly Tough Push-Up Finisher Will Fry Your Chest and Triceps

This Terrifyingly Tough Push-Up Finisher Will Fry Your Chest and Triceps

Mix Up Chest Day With This Wild Pump Workout

Mix Up Chest Day With This Wild Pump Workout

The Chest Workout That Could Score You A Date With A Pop-Princess

The Chest Workout That Could Score You A Date With A Pop-Princess

This 20-Minute Circuit Will Obliterate Your Arms

This 20-Minute Circuit Will Obliterate Your Arms

MensHealth
  • About Us
  • Contact Us
  • Chris Hemsworth Hugo Boss
  • Terms
  • Terms of Use
  • Privacy Statement
  • About Us
  • Contact Us
  • Chris Hemsworth Hugo Boss
  • Terms
  • Terms of Use
  • Privacy Statement

Brands

  • Women's Health

Our Network

  • Paragon Media Pty Ltd
© 2021 Are Media PTY LTD
Get more from Men's Health

Magazine Subscription Offer

Subscribe Now-

Shop This Offer
Subscribe Now