This 4-Move Press-Up Workout Hits Your Whole Upper Body

There are so many ways to work out at home that it can be a little daunting at times. Do you need to get equipment involved, are you best following an IG live workout? Should you be trying to do exactly what you'd do in the gym, just at home? In reality though, there's no reason to get overwhelmed by your options because all it really takes to train at home is one simple move: the press-up.

Today, we're testing how many reps you can do with four takes on the move you learned at school. Take on these moves daily for three weeks and watch your chest, triceps and back grow. And better yet, these moves and the workout we've put them into aren't hard to do but are very easy to remember.

All you have to do is perform four press-up variations to failure. Keep count of how many you're able to do and check the category you fall into below. That's it.

Now drop down and give us as many as you can.

Arm, Press up, Leg, Joint, Physical fitness, Knee, Shoulder, Muscle, Thigh, Human body,

Pike Press-up

Your hardest move comes first: the pike press-up. With your feet on a box or a chair, hinge at the hips so your body forms an L-shape. Tense your core to stay solid and do as many reps as you can. When you fail, immediately walk your hands forward without putting your knees down.

Press up, Arm, Shoulder, Leg, Fitness professional, Joint, Physical fitness, Exercise equipment, Chest, Muscle,

Decline Press-ups

Max out on decline press-ups. Done? Far from it.

Press-ups

Step your feet off the sofa and carry on repping out regular press-ups on the floor to failure. Widen your stance a little to take some of the pressure off your triceps and zero in on your chest, instead.

Incline Press-ups

When you’re out of gas on those, turn around and place your hands on a chair, with your feet straight out behind. The incline is the easiest variation, so get out as many reps as you can muster. Tot up your total score and use our advice below to improve over the next 21 days.

The Scoreboard: How Did You Do?

0-10 reps

Pike and feet-elevated variations proving tough? Stick to regular presses and rep to failure. Don’t rush.

11-30 reps

The average guy can do 40 reps per minute, but you’ve been tackling some trickier variations.

31-50 reps

This is prime muscle-building territory. Upping your ‘time under tension’ can get you past 50. Our advice: slow down on each rep for a few days to find the extra 10 per cent you need.