This chest workout consists of only one exercise – the push-up – but it’s hard as hell. That’s because it uses varying tempos to cumulatively challenge the same muscle groups, says trainer BJ Gaddour.
First, you’ll go as fast as possible, cranking out as many reps as you can in a row. This tempo provides constant tension in your pecs, maximising muscle growth, he says.
Once you can’t perform another explosive rep, you’ll immediately perform an isometric hold, hovering a few centimetres off the floor. Compartmentalise, and hold this position for as long as you can. You’re building strength and stability in the hardest point of the push-up—the bottom, explains Gaddour.
Finally, do as many eccentric push-ups as possible. Take three seconds to lower your body to the floor, then drop your knees to the floor and cheat your way back up to the top of a push-up position. Don’t pause between reps.
Studies show that slowly lowering your bodyweight stimulates growth and boosts strength throughout your chest, says Gaddour.
You’re done when you can’t complete one more rep and your pecs feel as if they’re about to explode.
