The Chest Workout You Will Love to Hate
It’s no fun to do, but you will love how it makes you feel
Best For: Muscle
Body Targets: Chest
TOTAL SETS: 5
TOTAL MINUTES: –
BY BJ GADDOUR MEN’S HEALTH FITNESS DIRECTOR
To build a bigger chest, you need to squeeze more out of every rep. And with the chest-squeeze pushup, you’ll do just that—and then some.
“By forcefully squeezing two dumbbells together as you perform a pushup, you’re combining the two best chest-building motions—chest presses and chest flys—into one awesome movement,” says Gaddour. “Plus, it’s easier on your shoulders than traditional flys.”
HOW TO DO IT: Complete as many repetitions as you can with perfect form. Rest for 60 seconds. That’s one set. Do a total of 3 to 5 sets.
To make your pecs pop even more, take two to three seconds to lower your body, and two to three seconds to push yourself up—without ever resting in the top or the bottom position.
REST: 1 Minute
Place two hex dumbbells next to each other so that they’re touching and the handles are parallel to each other.
Assume a standard pushup position, but place each hand on a dumbbell handle instead of the floor. Your body should form a straight line from your ankles to your head.
Squeeze your glutes and brace your core.
Forcefully press the dumbbells together and lower your body until your chest nearly touches the dumbbells. Push your body back up and repeat, but don’t stop “squeezing” the dumbbells together.