Best For: Muscle
Body Targets: Chest
EXERCISES: 1
TOTAL SETS: 5

BY BJ GADDOUR

Go deeper to get bigger. In this workout, you’ll perform a pushup with each hand on a raised surface—you can use two steps, weight plates, dumbbells, or even two medicine balls—in order to extend your range of motion. This forces you to travel further in both directions, increasing the demand on your muscles.

For a complete chest routine, do 3 to 5 sets of the exercise, using the instructions below.

HOW TO DO IT: Complete as many repetitions as you can with perfect form. Rest for 60 seconds. That’s one set. Do a total of 5 sets.

Extended Range Pushup
Max Reps
REST: 1 Minute

SPECIAL DIRECTIONS: For each repetition, take three seconds to lower your body, pause for 2 seconds at the bottom, and then take one second to push yourself back to the up position.
Place two elevated surfaces—like a pair of boxes, steps, or medicine balls—about a foot apart from one another. Assume a standard pushup position, but place each hand on the elevated surfaces instead of the floor.

Your body should form a straight line from your ankles to your head. Squeeze your glutes and brace your core.

Lower your body toward the floor as far as you can. Push yourself back to the starting position, and repeat.