There are a host of pushup challenges out there this spring, most of which push you to do a certain amount of reps. But does any of this really challenge your pecs in a new way beyond piling up reps? No.
Enter the Triple-Position-Switch Pushup Countup, a devastating “challenge” from Men’s Health fitness director Ebenezer Samuel, C.S.C.S., that can also be the vicious backbone of your next pushing workout. Two to four sets of this will rock your chest, triceps, shoulders, and abs in multiple ways. “And the best part,” says Samuel, “is that it’s challenging you to own multiple contractions and exercise body control. Your goal is to be explosive and powerful on each pushup, but you also need eccentric control, and general body control as you’re switching positions.”
The move blends a standard pushup, a close-grip pushup, and the more unilateral-focused archer pushup. “That means you’re targeting the triceps one moment, you’re targeting exactly one side of your chest the next, and you’re targeting your all-around pushing muscles from an optimal angle the next,” says Samuel. “It’s a well-rounded and challenging series.”
It’s a move that’s not for the faint of heart, either. But there is a regression, too. If you’re struggling to “jump” your hands from position to position, says Samuel, you can also break the motion into less explosive pieces. “You can always walk your hands from position to position instead of jumping them,” says Samuel. “You’ll also get to work on core strength by doing this too; if you use this method, at all times, keep your hips and shoulders square to the ground by locking in abs and glutes.”
Try the triple-position-switch pushup countup anytime, anywhere for a good chest pump. The best part, you don’t need any equipment at all.
Use the triple-position-switch pushup countup in a variety of ways. If you’re in the gym, this is a nasty finisher, says Samuel, and it’s best used for advanced lifters. If you’re training at home, use it as a lead exercise, or try it as your final pushup move for the day, focusing on form and walking your hands in and out of position. Or take it on as a challenge in your spare time. “It’s not easy to make three rounds,” says Samuel, “but your chest and tris will appreciate the uber-challenge of it.”
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.
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