Men's Health - UK (2019-07)

MEN’S HEALTH 115

PT / 07.2019 PRESS FOR TIME

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CHASING THE PUMP

THE MH FINISHER #10

Yes, it’s vain, but admit it: you want to know the

best way to get swole fast. To show off the fruits of

your summer training plan, like, now, deploy the

POOL PARTY PRESS-UP. It’s big, and it’s very clever

THE

TA S K M A S T E R

Name: Andrew Tracey

Trainer tip: “Don’t get

excited and cut your rest

periods short. Your body

needs the full minute

to recover, so you can

properly execute each

stage of the press-up.”

Follow him:

@theandrew.tracey

THE FORMAT:

Using time under tension

and long, controlled

eccentrics, you’ll drive as

much blood to your chest,

shoulders and triceps as

possible. For one rep,

lower over 10 seconds,

push halfway back up,

lower again over five

seconds, then push back

up to the top. For the full

pump, complete a minute

of work (that’s four reps)

with a minute of rest for

a total of 14 minutes.

01

THE SET-UP

This finisher consists of

just one move, so you

need to get it right. Drop

into a high plank with

your feet together and

your hands beneath your

shoulders. Before you

start, grip the floor with

your fingers to create

tension in your shoulders

and pecs. Going down...

03

HARD PRESSED

Pause briefly, then begin

lowering your chest to

the floor again, this time

counting out five seconds.

You’ll feel the lactic acid

building up, but don’t let

your form slip. Tense

your glutes. Finish by

extending to the top,

and complete three more

for your first set. You’re

going to blow up.

02

HALFWAY HOUSE

Keeping your core tight

and your fingers tense,

lower yourself slowly to

the floor, counting out

the 10-second eccentric

phase. Keep your elbows

tucked in close to your

body to shift more

work to your triceps,

helping to pump up

your arms. Press

back up to halfway.

Challenge MH

Think you’ve got

this covered? Share

your efforts at

#MHFinisher

@MensHealthUK