Chest pump

Chest pump

4 Exercises

Session focused on muscular pump and chest endurance, using a sequence of push-up variations to recruit the entire upper body. Continuous work, short rest periods, and controlled movement to maximize the “pump” and muscle engagement.

Goal: chest pump, triceps and shoulder activation, improvement of muscular endurance.

Push-Up Circuit

Knee Push-Ups

Incline Push-Ups
Standard Push-Ups
Diamond Push-Ups

Perform the exercises back-to-back with a controlled tempo and full range of motion. Aim for muscular burn and maintain clean execution until technical failure.

Tips

Keep the shoulders down and the core engaged
Control the lowering phase
Exhale while pushing up
Keep rest periods short (30 to 45 sec) to maintain the pump

Ideal session to finish an upper-body workout or for a quick no-equipment workout.

Required equipment

Muscles

Chest Triceps

Circuit

Main

Do each exercise one after another. When you finish the list, rest then start again.

Knee Push-Up View exercise

Round 1: 10 - 15 Repetitions Rest time : 30 seconds

Round 2: 10 - 15 Repetitions Rest time : 30 seconds

Round 3: 10 - 15 Repetitions Rest time : 1 minute

Chain without rest

Incline Push-Up View exercise

Round 1: 8 - 12 Repetitions Rest time : 30 seconds

Round 2: 8 - 12 Repetitions Rest time : 30 seconds

Round 3: 8 - 12 Repetitions Rest time : 30 seconds

Round 4: 8 - 12 Repetitions Rest time : 1 minute

Chain without rest

Push-up View exercise

Round 1: 8 - 10 Repetitions Rest time : 30 seconds

Round 2: 8 - 10 Repetitions Rest time : 30 seconds

Round 3: 8 - 10 Repetitions Rest time : 30 seconds

Round 4: 8 - 10 Repetitions Rest time : 1 minute

Chain without rest

Diamond Push-Up View exercise

Round 1: 8 - 10 Repetitions Rest time : 30 seconds

Round 2: 8 - 10 Repetitions Rest time : 30 seconds

Round 3: 8 - 10 Repetitions Rest time : 1 minute

This workout does not constitute a complete program.

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