Add Chest Size & Definition With This Simple Workout

For this chest workout, we are borrowing a training principle called 'The Juarez Valley Method'. This principle comes from the prison yards of California and some of the gruelling bodyweight workouts that American convicts use to get muscular, chiselled physiques. It is a clever way of working in a lot of reps, building not only rock hard muscle but also some serious stamina too.

This workout is very straightforward and all you need to do is perform two exercises back to back, one with dumbbells, one with just your bodyweight. Reps are performed in descending order on your dumbbell movement (from 20 all the way down to 1) and ascending order on your push-ups (from 1 all the way up to 20), alternating back and forth, reducing or adding one rep at a time, creating the workout that delivers an impressive 420 reps.

1. Dumbbell Floor Press x 20-1, removing a rep each round

Start by grabbing a pair of dumbbells and lying on your back with your knees bent and your feet flat on the ground. Explosively press the weights above you, locking out your elbows and squeezing your chest, hard. Lower them slowly until your upper arms are resting on the floor, pause here for a quick count before repeating.

2. Push-Up x 1-20 reps, adding a rep each round

Assume a long arm plank position, with your core tight and your hands below your shoulders, bend your elbows to bring your chest to the floor. Keep your elbows close to your body as you push back up explosively.