Pressups always have been and always will be a fundamental test of upper body strength. They’re great for getting the pecs, shoulders and triceps firing without any equipment at all! This simple, periodised 28-day push-up challenge is guaranteed to improve your upper body strength and size. The Ultimate Pressup Workout 28-Day Challenge has been developed by Virgin Active Master Personal Trainer, Tom Atkinson and is is based around pressups and their multiple variations that you can do at home and in the gym. The illustrations and How-To videos below will help you with your pressup technique so that you get the most from the move.

The Plan

Download and print the plan here


How to:

1. Pressup


2. Close Grip Pressup


3. Renegade Row


4. Shoulder Press


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