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
Plyobox
Main
Circuit
Knee Push-Up
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
Incline Push-Up
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
Push-up
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
Diamond Push-Up
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.