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Jul 14, 2023

Pump Up Your Chest, Shoulders and Arms With These Ultra Effective ‘Push

This does-it-all workout, from coach and MH cover model Ollie Marchon, will add muscle where you want it As a coach with more than a decades’ experience, Men’s Health’s September cover star Ollie

This does-it-all workout, from coach and MH cover model Ollie Marchon, will add muscle where you want it

As a coach with more than a decades’ experience, Men’s Health’s September cover star Ollie Marchon knows more than most about building muscle.

This full-body builder was pulled straight from his extensive catalogue. It hits your legs hard and heavy before pumping up your chest, back, shoulders and arms with three deliciously effective ‘push-pull’ supersets.

Marchon advises you to take your time with the squats; warm up thoroughly, take plenty of rest between sets and work your way towards the heaviest 5 reps you can muster.

Next, complete 3 supersets of movements B1 and B2 followed by 3 high-quality rounds of the 4-move circuit from C1-C4. Move between exercises with minimal rest. You’ve got this.

Build to a heavy 5 reps

With your feet at shoulder width, secure a barbell across the top of your shoulders, gripping it hard. Maintain an upright torso and push your hips back, lowering until the crease of your hips drops below your knees. Stand back up explosively, take a breath and repeat. Work up to a heavy 5 reps for the day.

3 sets of 8-12 reps

Lie flat on a bench, your knees bent, pushing your feet into the floor. Press a pair of dumbbells into the air, locking out your elbows. Lower the bells slowly until they touch your chest, keeping your elbows at 45-degree angle. Pause here before explosively pressing back up. Repeat.

3 sets of 8-12 reps

Sit at a low cable station and grip a set of handles with a neutral grip. Take the slack out of the cable and sit upright with your arms straight, out in front. Keeping your torso steady and your elbows close to your body, pull the handles towards the bottom of your chest. Squeeze your shoulder blades together and pause here. Slowly return to full stretch and repeat.

3 sets of 10-15 reps

Sit on a bench set to a 90-degree angle or slightly lower. Clean a pair of dumbbells onto your shoulders. Take a breath and create tension through your core. Drive your feet into the ground and press both dumbbells up overhead. Lower them to your shoulders slowly, with control, and repeat. Keep your back in contact with the bench throughout.

3 sets of 10-15 reps

Sit at a high-pulley cable station and hold a bar with an overhand or neutral grip. Take the slack out of the cable and take a deep breath. Avoid leaning back as you draw your elbows towards the ground, pulling the bar to the top of your chest. Squeeze your shoulder blades together and pause as the handles touch your chest. Slowly return to full stretch and repeat.

3 sets of 10-15 reps

Jump up on two parallel bars with your palms facing inwards and your arms locked out straight. Lean forward and bend at the elbows, slowly lowering your body until you feel a deep stretch in your chest. Pause here before driving yourself back up to the top, explosively. Repeat.

3 sets of 10-15 reps

You knew it was coming... Stand tall holding a pair of dumbbells at your sides. With minimal momentum and keeping your upper arms tight to your body, curl both dumbbells upwards, turning your palms inwards, until your pinky fingers are near your shoulders. Squeeze here and reverse the movement under control.

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