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Home / Fitness and Health / This 15-minute push-up workout gives your chest and arms an enormous pump

This 15-minute push-up workout gives your chest and arms an enormous pump



  strong male athlete doing pushups outdoors

AzmanJaka Getty Images

The pump isn't waiting for anyone, so let's do it quickly. You only need 15 minutes and complete as many rounds as possible, noting your score for future efforts.

"If you work from the most difficult movement to the simplest movement, you can improve the repetitions, making sure you train your muscles fully," said Andrew Tracey, fitness editor at Men & # 39; s Health UK. "When you are done with the tricep dips, your chest and shoulders are given a short break before you jump right back in."

Go through each set. If you go out too fast and hard, you burn out and need to rest, which costs you valuable reps.

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1

Push-up

10 reps

Take a long arm plank position with your core firm and your hands under your shoulders (A) , and bend your elbows to bring your chest to the floor (B). Hold your elbows close to your body while pushing up explosively.

2

Hand-Elevated Pushup

15 reps

Raise your hands on a box or bar, about two feet from the floor, and take a plank position with your hands shoulder-width apart (A ), bend your elbows to bring your chest to the box (B). Hold your elbows close to your body while pushing up explosively.

3

Triceps Dip (or pushups with a tight grip)

20 reps
Sit on the edge of a box or bench and place both hands flat on the surface to your sides and your legs stretched out in front of you. Push the box away, support your weight with your arms and move slightly forward from the edge of the box. (A) Bend your elbow at a controlled pace, lower your body, and stop when you feel a stretch in your chest. (B) Push up until your elbows are fully extended. For a safer, more beginner-friendly alternative, try the tight-grip pushup.)


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