The Ultra-Fast Chest Workout

Keep in mind that the following exercises are designed to replace traditional gym workouts, so they may be advanced. I will provide modifications to make these accessible to everyone (some may need light equipment). It's essential to listen to your body and remember that progress takes time. By pacing yourself and being consistent, you can achieve great results. Stay safe, everyone!

For this workout, aim for 2 sets of each exercise to maintain efficiency. If you want to increase the challenge, feel free to add an additional set. Strive for 10-20 repetitions of each exercise, taking a brief 15-20 seconds rest before moving to the next one. If you’re more experienced, push to near failure during the first set and to failure during the second. A longer rest of 2-5 minutes can be taken between sets if time allows.

1. Decline Push-Ups

Application: 10–20 reps (or near failure)

Instructions: Elevate your feet on a step, chair, or similar object. If you’re new to this exercise, start with a lower elevation. As you perform the push-up, inhale and lower your body for 1-2 seconds while squeezing your shoulder blades together. When your chin approaches the floor, exhale as you push back up, separating your shoulder blades. This position will engage your shoulders more than a standard push-up.

Modifications: Regular push-ups, knee decline push-ups.

2. Eccentric Push-Ups

Application: 10–20 reps (or near failure)

Instructions: Perform a standard push-up but focus on a slow descent of 4–5 seconds per rep. The ascent can be done at a normal pace. This slow lowering maximizes muscle contraction and helps fatigue your chest efficiently. It also improves motor control and core stability.

Modifications: Knee eccentric push-ups, eccentric push-ups (lowering phase only).

3. Sliding (Eccentric) Chest Flies

Application: 10–15 reps (or near failure)

Instructions: Use long socks, sliders, or small towels on a hard surface. Start in a push-up position with your palms facing each other. Slowly slide your hands apart to mimic a chest fly, then reset by dropping back to the starting position. Each rep should take at least 3 seconds to maximize contraction. If you’re new to this exercise, begin on your knees and progress to your toes.

Modifications: Light dumbbell chest fly, banded chest fly.

As mentioned earlier, the suggested rep ranges are just guidelines. Listen to your body, and aim to reach true failure only in the last few sets. This workout can be performed 1-2 times each week.

In Conclusion

It’s important to recognize that achieving a great chest workout doesn’t necessitate excessive time or weight. Just dedicate 5-10 minutes of your day, and you can expect impressive results! It’s remarkable how efficient we can be when our workout methods are aligned with our goals. These three exercises will effectively target the primary muscles during your push day.

If you feel overwhelmed by work and other responsibilities, take comfort in knowing that you can still find time for valuable physical activity.

Now, drop and give me 10 push-ups!

-David Liira, Kin

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