THE BEST BODY-WEIGHT CHEST WORKOUT

The chest is probably the easiest muscle group to build up when you have no equipment. A ll you really need is the trusty pushup to do it. Too many guys get bored of pushups and think they can graduate to the bench press, but if you can’t do 100 reps in a handful of sets, your pecs aren’t as strong as they could be and you’re missing out on gains that are easily
gotten through body -weight training alone.

HOW IT WORKS

This workout is all about the pushup—doing it and helping you do it better in future training sessions. You’ll work to get 100 total reps in as few sets as possible, and then strengthen your triceps and core directly . These muscles support your ability to do pushups, so the stronger they are, the more pushups you can crank out and the bigger your chest will get.
Simple enough.

DIRECTIONS

Perform the pushups as conventional straight sets. Perform the exercise pairs (marked “A ” and “B”) as alternating sets. So you’ll do a set of A , rest, then a set of B, rest again, and continue for all the prescribed sets.

1 PUSHUP

SETS: AS MANY AS NEEDED REPS: 100 TOTAL REST: AS NEEDED

Perform pushups, but go one rep shy of failure on each set and try to complete 100 reps in as few sets as possible. When you can do it in fewer than five sets, increase the number to 120 total reps.

2A TRICEPS EXTENSION

SETS: 3 REPS: 12 REST: 90 SEC.

Start in pushup position and then rest your forearms on the floor with palms down. Keeping your core tight and your body in a straight line, extend your elbows so your arms are straight.