How To Perform Press-ups For Hardcore Muscle Building


The best things in life are free!

Maybe that's why the "no-gym-needed press-up" remains a serious muscle builder if you're looking for an aesthetic upper body and torso. Check out how to make press-ups a hardcore muscle builder...


Press-ups have been found to be as effective at stimulating chest and shoulder muscles as bench presses [1] and they're unbeatable for getting a burning muscle pump in the pecs. This makes them an excellent finisher at the end of a regular chest workout such as bench presses, dips and flyes.

Here's the challenge:

  • Perform 100 quality press-ups at the end of your next chest workout in 5 minutes (or as fast as possible).
  • Follow this strategy for a month and you're bound to add size to your chest and notice all-round aesthetic improvements. Squeeze your pecs hard for a few minutes post-workout for extra impact.

Most hardcore trainers are humbled by the press-up... How many can you REALLY do with no rest?


Adding press-ups to your regular weights-based workout is a smart move – but you can also create a seriously brutal chest workout at home, using only push-up variations.

1. 10 x 10 German Volume press-ups
Utilise the power of the well-respected GVT to blast your upper body. This workout can be used alone or added as an extra session to compliment your regular gym training. Try it 1-2 times a week before breakfast or bed....

2. 10 x 10 press-ups (3 seconds down, 3 seconds up per rep), rest for 30 seconds between sets

3. Density training press-ups

Press-ups provide a moderate level of resistance, making them perfect to hypertrophy muscle cells using the strategy of accumulative fatigue. Research has proven that moderate weights can build muscle when they take you to muscle failure – so try it out!

Here's the challenge:

  • Set a timer for 15-20 minutes.
  • Blast out as many press-ups as you can (record your reps).
  • Use a variety of press-ups (standard, incline, decline) for all-round arm and chest development.
  • Perform 1-2 times weekly, trying to beat your rep count in each workout.

High rep press-up workouts drain your muscle glycogen and cause a lot of micro-damage to muscle fibres, so have BCAAs during your workout (BCAA INTRA HARDCORE™) and a post-workout recovery drink such as OMNI MX® LEANCORE or WHEY PLUS HARDCORE dependant on your goals to support your gains.

If you want to train with a hardcore edge – don't dismiss the impact of the humble press-up!

[1] J Strength Cond Res. 2014 Jun 30. Bench press and push-up at comparable levels of muscle activity results in similar strength gains. Calatayud J1, Borreani S, Colado JC, Martin F, Tella V, Andersen LL.


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