Monday is ALWAYS International Chest Dat (ICD) unless you’re me who rather start the week off with a bang and hitting heavy squats. If you’re looking to get that chest poking out, you may want to give this a try.

Disclaimer: I am not to blame if random girls start caressing your chest as it remains swole. Enjoy it though while still pumped. Enjoy it more if you usually walk around frail.

This past weekend I was in Kansas City for the Fitness Summit*

*Side-note: If you are a trainer, I encourage you to go at least one time. It was an incredible experience

If you know ANYTHING about me, you know that for the last few years, I’ve shared Coach Nick Tumminello‘s work. We have very similar approaches to strength training as we like to keep it simple yet incredibly effective. 

While I was just doing to upper body work at the Summit, Coach Nick and I decided to train a bit together. After we were done, he says, “Come on, let’s do a push up finisher. We’ll pyramid it.”

This might have been the hardest chest finisher I have ever done.

The reason you do a pyramid of any sort is to increase work density and volume (doing the most amount of work in a little bit of time) and increase metabolic stress. Metabolic stress is essentially higher rep training with lower rest periods.

Metabolic stress, ladies and gentlemen, is one of the three mechanisms of hypertrophy.

This will leave you with a crazy pump and honestly, you probably wont be able to put your arms down for a little.

Yea, I know, it’s a pretty sick feeling.

To add to this, you are to pause at the top and touch your shoulder. This puts you in a 3-point plank which makes your chest fire harder and SMOKES your core.

The rules of the game are simple:

5 single arm push-ups/10 close grip push-ups

Rest 15s

4 single arm push-ups/8 close grip push-ups

Rest 15s

3 single arm push-ups/6 close grip push-ups

Rest 15s

2 single arm push-ups/4 close grip push-ups


On paper, this looks easy.

My friends, Im here to tell you…it is not. No no no…brethren, its HARD. Give it a go. This ain’t for shook ones.

Oh…and if you and a friend think you’re equally strong, try the Wizar Push-Up. I mean, friends don’t let friends drop while doing push-ups, right?