Here it is, something simple yet effective that will take your chest training to the next level.  For the next four weeks (on Wednesday), I have incorporated a mixture of bodyweight exercises and free weights to really dig deep into a variety of movements that’ll hit your muscle fibers best.   Keep in mind, a few other parts that’ll be included in on the punishment are your (anterior) shoulders, triceps and mid-section.

I stress caution on this first routine.  This was one of my go-to workouts when I was training in Calgary (at Storm Wrestling Academy).  It was a near daily staple of my afternoon routine.  Because I didn’t have a gym membership nor the conventional sense of free weights, I utilized primarily bodyweight exercises.

Handstand push ups were hardest at first.  Get yourself near a wall for support during this exercise.  If you find that you are only able to complete 1 rep, that’s ok, keep moving and try your best on the other exercises.  But, always attempt the exercise first before moving on.  Half a rep is better than no rep at all.  Give it your all.

Enjoy!

Exercise
Repetitions
Rest
Handstand Push ups
10
30sec.
Incline Push ups
10
30sec.
Push ups
10
30sec.
Decline Push ups
10
30sec.
Close Hand Push ups
10
30sec.
Dips
10
30sec.
Repeat the sequence x2