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UberExercise — Obliterate Your Chest With The Push Up Burnout Circuit

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Four exercises, 5 minutes, 100 reps – 1 excruciating set.

Plow through the end of your workout with a vengeance with The Push Up Burnout Circuit, a caustic 4-exercise gauntlet designed to obliterate the muscle fibers in your upper body, engage your core, and send blood + O2 coursing through your chest and triceps.

The Push Up Burnout Circuit is comprised of 4 different types of push ups, performed back-to-back in superset fashion, as a vehicle to burn out your chest, build muscular endurance, and torch calories.

Prepare to open the lactic acid floodgates, pour on the searing pain, and potentially bust out a face-plant (or two) — that’s the glorious feeling of your muscles sizzling from the inside-out, crying for mercy, and growing stronger one push up at a time.

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How To


Lean It UP The Push Up Burnout Circuit
Target Muscles: Chest, Triceps 

 

Your ultimate goal is to complete 25 reps of the following 4 exercises as fast as possible, in order, within a 5 minute time limit.

Break up the reps into as many sets as you want to with rest periods as-needed; your singular objective is to get through all 100 in sub-5 minutes flat. Aim to beat your best completion time — or the total # of reps if you can’t finish — during each subsequent session.

After an already-intense upper body workout, 25 x 4 is a MASSIVE challenge, even for the someone who’s incredibly fit. If 25 x 4 is outside the realm of your physical capabilities (at least for now), adjust the circuit down to your personal strength and gradually increase its rigor over time (e.g. 10 reps per exercise in order).

 

1. Decline Swiss Ball Push Ups

Place your legs firmly on the top of a Swiss ball so that it rests in between your shins and the tops of your feet. If you don’t have access to a ball, use a chair, table, or ledge.

Engage your core, maintain a strong, straight back, and perform a decline push up without letting the ball roll.

Complete 25 total reps and move on to exercise 2.

Decline Swiss Ball Pushup

2. Incline Push Ups

Find a flat ledge, bench, or table and reverse your stance. If you don’t have access to a ledge, feel free to use a Swiss ball, two medicine balls, or any other surface that creates an incline.

Pull your shoulders back, tighten your core, and perform an incline push up. Your hands should be in line with the lower half of your chest

Complete 25 total reps and move on to exercise 3.

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3. Spiderman Push Ups

Assume regular push up position. With a straight back, firm posture, and a tight core, do a push up and simultaneously pull your right knee into your right elbow.

Contract your oblique and hold for .5 seconds, kick your leg back out to full extension and repeat for the opposite side.

Complete 25 total reps, alternating sides, and move on to exercise 4.

Spiderman Pushup

4. Diamond Push Ups

Assume regular push up position with your feet fully extended. Bring your hands together, touch your pointer fingers and thumbs, and form a small diamond.

If this is too difficult at first, bring in your feet and complete from your knees.

Complete 25 total reps to finish the circuit, collapse on the floor, and relish in all of your glory. Bravo.

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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
  • Mule

    I love this set at the end of my chest and arm workouts. Thanks for sharing.