Chest Workout

Home Chest Workout

Wide Press-up

Perform the first three chest exercise 2 or 3 days a week in the order shown, with at least 1 day's rest between workouts. Complete three sets of each, resting for 1 to 2 minutes between sets.

Aim for sets of 10 to 15 reps. If that's beyond your chest efforts, just do the best you can.

A. Wide press-up

Perform a standard press-up, but with your hands placed wider than shoulder-width apart.

Alternating Shuffle Press-up

B. Alternating shuffle press-up

Start in the classic press-up position. Move your right hand to the left until your two hands are next to each other. Slide your left hand further left until your hands are shoulder-width apart again. Perform a press-up and repeat, moving to the right. That's two press-ups, but only one rep.

Diamond Press-up

C. Diamond press-ups

Perform a press-up with your hands close enough for the tips of your thumbs and index fingers to touch. That's the diamond shape.

One-arm Press-up

Perform these variations 2 days a week. Complete 4 sets of each variation, and rest for 1 to 2 minutes between sets. Again, aim for 10 to 15 reps per set, or as many as you can. You'll need a 10 to 20 cm high box, or failing that use the stairs.

A. One-arm press-up

Perform a press-up with your right hand on the floor and your left hand on the box. Switch arms and repeat. That's one rep.

Cross-over Box Press-up

B. Cross-over box press-up 

Do a one-arm press-up with your left hand on the box. From the starting position, lift your right hand to beside your left. Move your left hand down to the floor, with hands shoulder-width apart. Do a press-up. That's one rep!

Hands-on-box Diamond Press-up

C. Hands-on-box diamond press-up

There's a clue in the title: perform a diamond press-up, but with both hands on the box. Job done!

Dynamic Box Press-up

D. Dynamic box press-up

Place your hands on a box in the diamond press-up position. Lower your body and press explosively off the box, so your hands land on the floor with the box between them. Watch that chin. Immediately lower your body and press explosively up so your hands land back on the box in the starting position. That's one rep. You've earned the right to a Balboa-esque grunt on this one. Bring it on, champ.