This archive report was first published on 10 October 2019.
3-Step Pushup Series for a Stronger Chest and Triceps ¶
Published on October 10, 2019, by Men's Health fitness director Ebenezer Samuel, C.S.C.S., this 3-step pushup series is a game-changer for chest and triceps workouts.
With no equipment required, this series is perfect for travelers or those short on time. The challenge comes from the pushup variations, including elevator archer pushups, archer pushups, and standard pushups, which fatigue the triceps and make standard pushups more challenging.
Start in a wide pushup position, with your hands facing outward, and lower your torso down to one side, extending your other arm. Push up and pause halfway, then finish through the rep to finish in the starting wide position. That's an elevator archer pushup. Perform 8 reps.
Return to that lowered position on the same side and perform 8 reps of archer pushups without the pause. Finally, get into standard pushup position and perform reps until technical failure.
Repeat on the other side after a minute rest. Expect the final pushups to feel strange due to the drop setting from a heavily unilateral press into a traditional, balanced pushup.
For more tips and routines from Samuel, check out our full slate of Eb and Swole workouts. If you want to try an even more dedicated routine, consider Eb's New Rules of Muscle program on our All/Out Studio app.
