This 10-minute chest workout is perfect for gaining power, strength, and muscle size
In a pushup position, lower your body slowly down to the ground for about three seconds, and explode up lifting your hands off the ground and returning back to a pushup position.
4 sets x 5 reps 20 seconds rest
This adds some density training for the chest. Regress to modified pushups if you can't complete regular pushups.
3 x 30 seconds work/30 seconds rest
Set up a barbell with weights that you can do six times with moderate effort.
Make sure to lower the weight for about two seconds, and land the barbell on the lower part of the chest-keeping you shoulder blades pinched back.
When pushing the weight back up explode, then repeat.
4 sets x 6 reps 20 seconds rest