This Chest Day Finisher Will Get You Pumped in 90 Seconds
BUILDING A STRONG, broad chest isn’t all heavy weights. No-gear exercises like pushups will also be a powerful tool in your upper body workout arsenal, especially if you’re working with limited space, equipment, or time—and you’re willing to follow a careful plan. This quick-hitting chest day finisher is a prime example of what you can
BUILDING A STRONG, broad chest isn’t all heavy weights. No-gear exercises like pushups will also be a powerful tool in your upper body workout arsenal, especially if you’re working with limited space, equipment, or time—and you’re willing to follow a careful plan.
This quick-hitting chest day finisher is a prime example of what you can do with just a few movements and a little bit of floor space. It’s the brainchild of trainer Gerren Liles, NASM, creator of the new Men’s and Women’s Health Ultimate HIIT workout program, available now for MH MVP Premium members.
Liles designed the routine shown here using some of the principles behind the program, making this a simple and efficient session that provides maximum pump. All you need is a timer, enough space to stretch out, and motivation to work hard right up until the clock hits zero.
The Chest Day Finisher
Directions: Set a timer for 9src seconds. Start by performing a plank walkout, then do one pushup rep. Return to the starting position. Perform another plank walkout, then do two pushup reps. Return to the stating position. Continue this cycle, adding a pushup rep with each round, until the time elapses.
Plank Walkout to Pushup
How to Do It:
- Start standing with your feet hip-width apart, squeezing your shoulder blades, abs, and glutes.
- Push your butt back, then hinge at the hips and reach your hands down to the floor.
- “Walk” your hands out by reaching out and placing your palm flat on the floor, alternating your hands until you’re stretched out in a high plank position (hands directly below shoulders, squeezing your shoulder blades, abs, and glutes, keeping the neck in a neutral position by looking down at the ground.).
- Perform a pushup by bending your elbows and lowering your chest down to the floor. Press back up to the starting position.
- Reverse the walkout movement to return to the starting position before the next round.
Want more workouts like this from Liles? Check out the entire Men’s and Women’s Health Ultimate HIIT program, accessible for MH MVP Premium members.
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