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If you're looking to build size and test your conditioning, taking a leaf out of the strongman's training book could deliver the results you want. And while we'd all like to have a spare Atlas stone lying around, adapting strongman training to suit the kit we have available is often necessary.
Thankfully, our Men's Health training plans include a modified strongman push workout designed to deliver strength gains while packing in enough volume to pump up your chest, shoulders and triceps.
The Workout
A. Dumbbell Clean and Push Press x 3 sets of 8 reps
B. Close Grip Floor Press x 6 sets of 5 reps
C. Gym Ring Farmer's Carry x 4 sets of 30m
D. Single Arm Dumbbell Press x 60 secs max reps (on each side)
Coach's Notes
This is your push day, which means we're going to be hammering your shoulders, chest and triceps. Work through each movement, lowering your rest throughout the session. You'll rest for 3 mins between sets for your first move, then 2 mins on your second and just a single minute between your carries.
Make sure you rest as needed to give the best possible output on your final effort. Keep your form tight, but go all in on the final portion.
Remember to keep track of the weights you use, as you're going to attempt to go heavier each week.
If you don't have farmer's walk handles, use the gym ring strap hack. If you don't have gym rings or straps, use the heaviest dumbbells or kettlebells in the gym.
What to read next
How to Do the Moves
Dumbbell Clean and Push Press
- Stand with your feet shoulder-width apart, holding a pair of dumbbells by your sides.
- Hinge at the hips and bend your knees slightly before explosively extending your hips and cleaning the dumbbells onto your shoulders.
- Dip at the knees, then drive through your legs to press the dumbbells overhead.
- Lower under control and repeat.
Close Grip Floor Press
- Lie flat on your back with your knees bent and feet planted, holding two dumbbells above your chest with your palms facing each other.
- Keeping your elbows tucked close to your body, lower the weights until your arms meet the floor.
- Pause briefly, then press the dumbbells back up, ready to repeat.
Gym Ring Farmer's Carry
- Loop a pair of gym rings or straps around heavy weight plates and take hold of the rings in each hand.
- Stand tall and walk forwards with quick, deliberate steps keeping your torso locked.
Single Arm Dumbbell Press
- Stand tall with a dumbbell held at one shoulder.
- Press the weight overhead until your arm is fully extended.
- Lower the dumbbell back to your shoulder under control and repeat for as many reps as possible in 60 seconds.
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
