This 3-Move Routine Will Help You Build the Perfect Chest
Blast your pecs from all angles in under 30 minutes
The key to this workout is the crossover pushup, which hits the inner part of your chest, a portion of your pecs that basic pushups don’t always target.
To do the crossover pushup, you’ll anchor a resistance band to something low to the ground, hold it in one hand, and then move a few feet away from where it’s anchored until the band is tense. Do a pushup, and as you raise your chest up from the ground, cross the arm holding the resistance band over your other arm. Hold for a moment, and then move the arm holding the band back for another regular pushup.
Aim to do 3 sets of 10 crossover pushups per side, resting as needed so you’re strong for each successive set.
You’ll follow the crossover pushup with uneven pushups, where you’ll hit more upper and lower chest fibers (and a little bit of triceps which never hurts for arm growth either) with this move.
For these, you’ll position one arm away from your upper chest so that your hand is parallel to it, and your other arm so that your hand is closer to your body and near your upper ribs.
Aim for 2 sets of 20, with 10 reps per arm.
Wrap up the session with good old-fashioned pushups, focusing on the bottom half of the motion. You’ve already hit your chest pretty hard, so this last exercise is all about getting that last little pump in your pecs, so you look bigger and badder when you hit the beach.
Do 2 sets of max reps.
Directions: Perform the exercises below, listed in order, resting as needed.
- Crossover pushup: 3 sets of 10 reps per arm
- Uneven pushup: 2 sets of 20 (10 reps per arm)
- Bottom-half pushup: 2 sets until failure