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2 Pushup Workouts That Hit Every Muscle in Your Core
Watch 1:57

2 Pushup Workouts That Hit Every Muscle in Your Core

{headline}

{headline}

Swell Your Chest With This Upper Body Challenge

Swell Your Chest With This Upper Body Challenge

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

Chase A Cheeky Chest Pump With This Addictive Circuit

Chase A Cheeky Chest Pump With This Addictive Circuit

Add 4 Inches To Your Chest In Just 3 Weeks

Add 4 Inches To Your Chest In Just 3 Weeks

{headline}

{headline}

Jason Momoa's Chest Workout Will Make Your Pecs Scream For Mercy

Jason Momoa's Chest Workout Will Make Your Pecs Scream For Mercy

5 Tiny Tweaks That Will Help You Bench Press More Weight

5 Tiny Tweaks That Will Help You Bench Press More Weight

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

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

{headline}

{headline}

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

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

203Kg Monster Julius Maddox Breaks Bench Press Record

203Kg Monster Julius Maddox Breaks Bench Press Record

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

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

This Explosive Press Will Blow Up Your Chest and Core

This Explosive Press Will Blow Up Your Chest and Core

This Killer Chest Finisher Will Take Your Pushup to Hell

This Killer Chest Finisher Will Take Your Pushup to Hell

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

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  2. Fitness

The Science Of Building A Bigger Chest In 28 Days

Use these two workouts to gain greater pecs appeal in just one month - by David Morton
  • 17 Apr 2018
The Science Of Building A Bigger Chest In 28 Days
Instagram/jasonpostonpro

Aimless repping no longer cuts it. If you want a bigger chest you need to get scientific with your gym time.

Get involved with our lab-tested session to add size faster than ever. You don't need a white coat – but you will require a bigger T-shirt.

Turn up the volume on your training

Before you start building, you need to lay the foundation for growth: strength is the only true shortcut to size. Fusing old-school German volume training (a weightlifting staple) with innovative tabata protocols will maximise the flow of blood to your muscles for hyper-efficient results.

Rest for two days before taking on the next session.

Barbell bench press

Sets: 10 / Reps: 6 / Rest: 60 secs

Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. That’s one rep

Repeat the following four-move press-up circuit twice to force blood into your pecs, providing them with nutrients and improving your posture to iron out any imbalances. This circuit can be done almost anywhere.

Reverse grip press-up

Sets: 1 / Reps: 60 secs / Rest: 90 secs

Get down into a press-up position with your hands placed so your fingers are pointing towards your toes. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

Press-up

Sets: 1 / Reps: 60 secs / Rest: 90 secs

Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep your core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

Incline press up

Sets: 1 / Reps: 60 secs / Rest: 90 secs

Place your hands slightly wider than shoulder-width apart on a bench, with your feet planted on the floor. Bend your arms and lower your body until your chest touches the bench. Push your body back up to the starting position. 

Clap press-up

Sets: 1 / Reps: 60 secs / Rest: 90 secs

Get in a press-up position, with your hands shoulder-width apart and back straight. Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into the next press-up. 

A version of this article originally appeared on Men's Health UK.

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2 Pushup Workouts That Hit Every Muscle in Your Core
Watch 1:57

2 Pushup Workouts That Hit Every Muscle in Your Core

{headline}

{headline}

Swell Your Chest With This Upper Body Challenge

Swell Your Chest With This Upper Body Challenge

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

Chase A Cheeky Chest Pump With This Addictive Circuit

Chase A Cheeky Chest Pump With This Addictive Circuit

Add 4 Inches To Your Chest In Just 3 Weeks

Add 4 Inches To Your Chest In Just 3 Weeks

{headline}

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Jason Momoa's Chest Workout Will Make Your Pecs Scream For Mercy

Jason Momoa's Chest Workout Will Make Your Pecs Scream For Mercy

5 Tiny Tweaks That Will Help You Bench Press More Weight

5 Tiny Tweaks That Will Help You Bench Press More Weight

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

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

{headline}

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

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

203Kg Monster Julius Maddox Breaks Bench Press Record

203Kg Monster Julius Maddox Breaks Bench Press Record

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

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

This Explosive Press Will Blow Up Your Chest and Core

This Explosive Press Will Blow Up Your Chest and Core

This Killer Chest Finisher Will Take Your Pushup to Hell

This Killer Chest Finisher Will Take Your Pushup to Hell

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

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