AzmanJaka
The pump waits for no man, so let's make this fast. You’ll only need 15 minutes and you're work through as many rounds as possible, taking note of your score for future efforts.
“Working from the most difficult movement mechanically, through to the easiest allows you to up the reps as you go, making sure you’re working the muscle to the fullest,” explains Men's Health UK fitness editor Andrew Tracey. “Finishing with the tricep dips gives your chest and shoulders a short reprieve, before jumping straight back in.”
Pace yourself through each set. If you go out to hard and fast, you’ll burn out and have to rest, costing yourself valuable T-shirt-busting reps.
Pushup
10 reps
Assume a long arm plank position, with your core tight and your hands below your shoulders (A), bend your elbows to bring your chest to the floor (B). Keep your elbows close to your body as you push back up explosively.
2 Hands-Elevated Pushup
15 reps
Elevate your hands onto a box or bar, around two feet from the ground, assume a plank position with hands shoulder width apart (A), bend your elbows to bring your chest to the box (B). Keep your elbows close to your body as you push back up explosively.
Tricep Dip (or Close-Grip Pushups)
20 reps
Sit on the edge of a box or bench, place both hands flat on the surface to your sides and your legs outstretched in front of you. Push the box away, supporting your weight with your arms and shift slightly forward, off of the edge of the box. (A) With a controlled tempo, flex at the elbow, lowering your body, stop as you feel a stretch in your chest. (B) Push back up explosively until elbows are fully extended. For a safer, more beginner-friendly alternative, try the close-grip pushup.
