Chest workout

Chest Workout.

This routine contains of harder exercises so be careful and don't harm yourself. The routine contains of 7 different exercises and they can be counted as one set. Do 4-8 sets and about once or twice a week.

The pause between every exercise is minimal and pause between sets is 1 - 2 minutes.

• 15 diamond push ups - you do them like regular push ups but hands are close together making a diamond shape with your hands. Like said do 15 of those.
• 15 Regular push ups . hands are not close together or not too apart. Hands are shoulder wide. 
• 15 Wide push ups - Hands are far apart, as far as you can. Remember to not put them too far apart or you shall not manage to do those 15 push ups.
• 15 Spider walk - Like regular push ups but the difference is that you move forward and back. Set one hand more in front than the other and do a push up, then the other hand further than the last and bring your legs to the correct positioning. Repeat the same thing until 15 push ups are done. You can move back or forward when you please.
• 15 Hindu push ups - here is a video about how to do them cause explaining is difficult http://www.youtube.com/watch?v=9ndOPrcoUt8
• 15 clap push ups - Like regular push ups, but every time you push yourself up, you clap your hands together and continue until all 15 are done.
• 7 seconds down, 7 up - You do this only once. It seems like one push ups but is a bit harder, you lower yourself for 7 seconds close to the ground and hold it there for a couple of seconds, then you start pushing yourself up again but remember, don't push quicker than 7 seconds.
• Max out - Do as many regular push ups as you can.

Remember that this was only one SET that I described. Try to do at least four.