Pump Up Your Pecs Instantly With This Chest & Arm Finisher

This 3-part finisher will show off those gains in an instant. Try out the pool party push-up.

Andrew Tracey |

The MH Finisher

Yes, it’s vain, but admit it: you want to know the best way to get swole fast. To show off the fruits of your summer training plan, like, now, deploy the pool party push-up. It’s big and it’s very clever.

The Format

Using time under tension and long, controlled eccentrics, you’ll drive as much blood to your chest, shoulders and triceps as possible. For one rep, lower over 10 seconds, push halfway back up, lower again over five seconds, then push back up.

For the full pump, complete a minute of work (that’s four reps) with a minute of rest for a total of 14 minutes.

1. Step One: The Set-Up

This finisher consists of just one move, so you need to get it right. Drop into a high plank with your feet together and your hands beneath your shoulders. Before you start, grip the floor with your fingers to create tension in your shoulders and pecs.

2. Step Two: Halfway House

Keeping your core tight and your fingers tense, lower yourself slowly to the floor, counting out the 10-second eccentric phase. Keep your elbows tucked in close to your body to shift more work to your triceps, helping to pump up your arms. Press back up to halfway.


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3. Step Three: The Finisher

Pause briefly, then begin lowering your chest to the floor again, this time counting out five seconds. You’ll feel the lactic acid building up, but don’t let your form slip. Tense up your glutes. Finish by extending to the top, and complete three more for your first set. You’re going to blow up.

Your Trainer: The Taskmaster

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A post shared by Andrew Tracey (@theandrew.tracey) on

Name: Andrew Tracey

Trainer tip: “Don’t get excited and cut your rest periods short. Your body needs the full minute to recover, so you can properly execute each stage of the push-up.”

Follow him: @theandrew.tracey


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