1. Overall Fitness
If you're looking to have a chest that's strong, in shape and won't consume an hour of your life each workout, consider combo exercises like one of the following.
Squat thrusts. From standing, squat down to the floor, thrust your legs backward, do a push-up. Jump back to the squatted position and energetically stand back up.
Push-up rows. Get in the standard push-up position, except grasp a pair of dumbbells where you would normally place your palms on the floor. Do a push-up using the dumbbells as "handles." Then, tensing your abs for balance, lift one dumbbell off the floor and up to the side of your ribs, just like a lateral row. Place the dumbbell back on the floor, do another push-up, and row with the opposite side.
Repetitions of any particular exercise will be in the medium to high range, 12 reps or more.
2. For Bodybuilding and Sculpting
There's considerable debate these days on the virtue of working out merely to look good versus "functional fitness" for one's strength and health. But assuming you want the full pectoral development of a bodybuilder, here are a few tips. Work your chest from every angle conceivable. Include "heavy days," where you place a considerable physical and psychological load on yourself, and light days that aren't as fatiguing. Be prepared to spend more time with more complex workouts than if your goal was just to get fit.
Your workouts should include, and not necessarily on the same day or even in the same week: Flat bench; incline bench; decline bench or dips; work with cables; chest press machines.
Repetitions of any particular exercise will tend to be toward the medium range of the scale, 8-12 reps.
3. To Build Strength and Power
The key to power and athletic strength is explosive capability. To build that kind of speed, you'll have to train that way. Plyometric moves such as clapping push-ups (quickly clap your hands in mid-air at the top of a push-up) can help. Instead of the slow, highly controlled movements you may have been taught, power requires you to move the weight rapidly and efficiently (think of how Olympic lifters use momentum and coordination to manipulate incredible amounts of weight). Repetitions of any particular exercise will be in the low range, 1-6 reps.
If you're looking to have a chest that's strong, in shape and won't consume an hour of your life each workout, consider combo exercises like one of the following.
Squat thrusts. From standing, squat down to the floor, thrust your legs backward, do a push-up. Jump back to the squatted position and energetically stand back up.
Push-up rows. Get in the standard push-up position, except grasp a pair of dumbbells where you would normally place your palms on the floor. Do a push-up using the dumbbells as "handles." Then, tensing your abs for balance, lift one dumbbell off the floor and up to the side of your ribs, just like a lateral row. Place the dumbbell back on the floor, do another push-up, and row with the opposite side.
Repetitions of any particular exercise will be in the medium to high range, 12 reps or more.
2. For Bodybuilding and Sculpting
There's considerable debate these days on the virtue of working out merely to look good versus "functional fitness" for one's strength and health. But assuming you want the full pectoral development of a bodybuilder, here are a few tips. Work your chest from every angle conceivable. Include "heavy days," where you place a considerable physical and psychological load on yourself, and light days that aren't as fatiguing. Be prepared to spend more time with more complex workouts than if your goal was just to get fit.
Your workouts should include, and not necessarily on the same day or even in the same week: Flat bench; incline bench; decline bench or dips; work with cables; chest press machines.
Repetitions of any particular exercise will tend to be toward the medium range of the scale, 8-12 reps.
3. To Build Strength and Power
The key to power and athletic strength is explosive capability. To build that kind of speed, you'll have to train that way. Plyometric moves such as clapping push-ups (quickly clap your hands in mid-air at the top of a push-up) can help. Instead of the slow, highly controlled movements you may have been taught, power requires you to move the weight rapidly and efficiently (think of how Olympic lifters use momentum and coordination to manipulate incredible amounts of weight). Repetitions of any particular exercise will be in the low range, 1-6 reps.
