Today, we’re diving into a high-intensity chest and tricep workout featuring champion powerlifter Robyn Machado. Get ready to push your limits with a series of exercises designed to build massive strength and endurance, two out of three exercises are bodyweight only, but still brutal. This routine includes bench presses, inverted skull crushers, and push-ups, all performed with precision and intensity. Let’s get started!
In this workout, we’ll focus on rapidly building chest and tricep strength with a sequence of intense exercises, two of them using only the bodyweight.
This session is all about maximising effort in minimal time, perfect for those who want to see quick results. We have Dr. Mike from Renaissance Periodization and Jared Feather, IB Pro, guiding us through this high-powered workout, showcasing techniques that ensure each rep counts.
Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.
Let’s gear up for a powerful session.
Read Also: The Only 8 Bodyweight Exercises You Need to Build Muscle Fast
How To Use Bodyweight Exercises For Unbelievable Chest And Tricep Pump
You can watch the video below to understand how to use bodyweight exercises for an unbelievable chest and tricep pump. Below the video, we dissect better each exercise and its benefits.
In the end, the exercises performed by Robyn Machado and the sets and reps were:
- Bench press medium grip – 3 sets of 12, 6, 6 reps – 2 RIR
- Bodyweight inverted skullcrusher – 30 myo reps
- Push-ups – to failure – 2 RIR – she did 30 reps.
Don’t know what myo reps are? Click here then.
Bench Press
Okay, yes, we know. Bench press is not a bodyweight exercise. But it is the king of chest pump and such a well-rounded movement that it is almost a crime not to include it in a chest and tricep workout. So that is what Mike Israetel did.
The bench press is the cornerstone of this workout. Known for its ability to build chest strength, the bench press also engages your triceps and shoulders.
- Setup: Lie flat on your back on a bench, feet firmly on the ground. Grip the bar slightly wider than shoulder-width apart.
- Execution: Lower the bar to your chest, pause briefly, then push the bar back up to the starting position.
- Reps and Sets: Aim for 3 sets of 10-12 reps, focusing on control and form. Ensure every rep includes a competition pause at the bottom to maximise muscle engagement.
Key Points:
- Control the descent.
- Maintain a powerlifting arch for shoulder safety and chest engagement.
- Focus on consistent breathing.
Advanced Tips to Increase Your Bench Press Number
Bodyweight Inverted Skull Crushers
Next, we move to inverted skull crushers, a great exercise for targeting the triceps.
- Setup: Position yourself under a barbell secured in a squat rack. Grip the bar with your hands shoulder-width apart.
- Execution: Lower your head towards the bar by bending your elbows, then push back up to the starting position.
- Reps and Sets: Perform 3 sets of 12-15 reps, maintaining a slow and controlled motion to ensure full tricep activation.
Key Points:
- Keep your elbows in and close to your body.
- Focus on the mind-muscle connection with your triceps.
- Avoid using momentum; keep the movement slow and deliberate.
Push-Ups
Finally, we’ll blast the chest and triceps with push-ups. These are performed after fatiguing the muscles with the previous exercises to ensure maximum effort.
- Setup: Get into a standard push-up position with your hands placed slightly wider than shoulder-width apart.
- Execution: Lower your body until your chest nearly touches the floor, then push back up to the starting position.
- Reps and Sets: Go for 3 sets to failure, ensuring each rep is performed with perfect form.
Key Points:
- Maintain a straight line from your head to your heels.
- Engage your core to prevent sagging in the lower back.
- Keep your elbows at a 45-degree angle to your body.
How to Transform Your Physique by Doing Only Push-Ups
Myo-Reps for Extra Burn
For an added challenge, integrate myo-reps into the inverted skull crushers and push-ups. This involves performing mini-sets with short rests between them, pushing your muscles close to failure and then continuing with partial sets to fully exhaust the muscle fibers.
- Setup: After completing your main set, rest for 10-20 seconds.
- Execution: Perform as many reps as possible, rest again, and repeat.
- Reps and Sets: Continue until you can no longer perform any reps with good form.
This rapid-fire chest and tricep workout is designed to push your limits and build strength quickly. By focusing on the bench press, inverted skull crushers, and push-ups, you’ll target your chest and triceps effectively. Incorporating competition pauses and myo-reps will ensure you maximise muscle engagement and growth. Remember to maintain proper form and control throughout each exercise to prevent injury and achieve the best results.
Ready to transform your upper body? Follow this workout, push yourself to the limit, and watch your chest and tricep strength soar.
Read Also: The Ultimate Guide to Build a Strong Chest
