This quick push up workout will strengthen your core, arms and chest muscles at home

A peppy functional push-up workout for a complete upper body pump

Muscular person performing push-ups
(Image credit: Getty Images)

It might not feel like it, but now is the time to start working on your beach body. This spring, like most men, I'll focus on getting bigger arms, broader chest muscles and a strong core (a.k.a. a more defined six-pack), so this 6-exercise push-up workout ticks all the boxes for me.

The humble push-up is one of the most impressive compound exercises you can use to build upper body muscles but why I prefer doing it is because it also trains the core, including the abs and the lower back. And it requires no equipment whatsoever.

However, you might want to have a couple of weight plates at hand for this workout or something that can provide some elevation. You can complete this push-up workout even if you haven't got any bumper plates; use a curb on the street, a pair of parallettes or a yoga block.

In his Instagram post, a Brazilian-born U.S. Marine demonstrates the correct form and rhythm for the six push-up variations he chose for the workout. Check it out now!

Brazilian Blue's 6-move push-up workout: Exercises

This push-up workout is designed to attack the chest from many different angles, providing enough stimulus for the muscles to help them grow in size. Control is paramount: you should do fewer reps well than a lot using a terrible form.

Do each exercise twice for 30 seconds with a 1-minute break between sets.

Here is how to split up the workout:

  • 2 x Side to side hops
  • Rest (60 seconds)
  • 2 x Side to side crossovers
  • Rest (60 seconds)
  • 2 x Alternating hand placement on plate
  • Rest (60 seconds)
  • 2 x In & out of plate hop
  • Rest (60 seconds)
  • 2 x Weighted push-ups

Brazilian Blue uses weight plates in the last exercise to add extra resistance to his workout, but I recommend using a weighted vest instead. It's safer and more versatile as you can use the vest for pull-ups, squats, running and more.

Once you've finished with this workout, check out these other push-up exercises: hand-release push-upsRussian push-ups, fingertip push-ups and the three best push-up variations for a broader chest. Want to try something different? Try these push-up variations you've never heard of.


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Matt Kollat
Section Editor | Active

Matt Kollat is a journalist and content creator who works for and its magazine counterpart as an Active Editor. His areas of expertise include wearables, drones, fitness equipment, nutrition and outdoor gear. He joined T3 in 2019. His byline appears in several publications, including Techradar and Fit&Well, and more. Matt also collaborated with other content creators (e.g. Garage Gym Reviews) and judged many awards, such as the European Specialist Sports Nutrition Alliance's ESSNawards. When he isn't working out, running or cycling, you'll find him roaming the countryside and trying out new podcasting and content creation equipment.