Easy Chest Workout Total Time: Less than 20 minutes Sets: 2-3 Rest: 1 minute between exercises, 3 minutes between sets Push-Ups: 10-20 reps Dips: 10-20 reps Close Hand Push-Ups: 10-20 reps Plank: 30-60 seconds Notes: You can make this workout more difficult by either increasing the number of reps/time of each exercise or by decreasing the rest periods to 30 seconds. Medium Chest Workout Total Time: 15-30 minutes Sets: 2-3 Rest: 1 minute between exercises, 3 minutes between sets Decline Push-Ups: 15-25 reps Close Hands Push-Ups: 15-25 reps Dips: 20-30 reps Push-Ups: As many as you can Notes: You can make this workout more difficult by either increasing the number of reps of each exercise or by decreasing the rest periods to 30 seconds. Hard Chest Workout Total Time: 20-30 minutes Sets: 2-3 Rest: 1 minute between exercises, 3 minutes between sets Archer Push-ups: x15 (each side) Decline Push-ups 20-as many as you can Single-Hand Plank: 30-60 seconds Dips: As many as you can Notes: You can make this workout more difficult by either increasing the number of reps/time of each exercise or by decreasing the rest periods to 30 seconds. Exercise Instructions Push-Ups: Start on your stomach with your hands flat on the floor outside of your shoulders. Push yourself up until your arms are fully extended. You should keep your body straight from your toes to your head throughout the exercise. Lower yourself slowly until your chin almost touches the floor and return to the starting position. Close Hand Push-Ups: Perform this exercise in the same way as regular push-ups but make a triangle with your index fingers and thumbs under your chest. Decline Push-ups: Perform this exercise like a normal push-up but put your feet on a box. The higher the box, the more difficult the exercise becomes. Archer Push-ups: Start in a push-up position with your arms extended. When you lower yourself, shift your weight to one side so that one arm is bending like it does during a normal push-up and the other arm is flat against the ground. Plank: Start in a push-up position on your forearms instead of hands. Push yourself up so that your weight is supported between your forearms and toes. Keep your body straight and hold. Single-arm Plank: Start in the same position as a regular plank but lift one forearm from the ground. Alternate arms every five to ten seconds. Dips: Hold until the dip bars with your arms straight and body straight. Slowly lower yourself until your upper arms are parallel with the ground. Push back to the starting position.