Try to do 5 sets of 10, 5 sets of 15 or 5 sets of 20 Push-ups every day.
- Kneel on the floor with your feet crossed at the ankles. Press your knees together and place your hands on the floor, slightly ahead of and further apart than your shoulders.
- Ensure that your knees, hips and shoulders are in straight angles.
- Slowly lower your upper body to floor and push back to the original position. If you cannot manage a full push-up, take it halfway down until your strength improves.
#2. Wall Push-ups, Incline Pushups or Decline Pushups
Wall and Incline push-ups are great for people who lack the upper body strength to do a normal push-up. Using wall push-ups and incline push-ups a person can work their way up to eventually doing normal push-ups. And for extra challenge try decline push-ups if you've already mastered normal push-ups.
#3. Chest Presses
This exercise needs weights or dumbbells. Do 5 sets of chest presses several times a week with 10, 15 or 20 repetitions per set.
- Lie on your back on the floor with your feet placed in front of your buttocks, knees bent.
- Lift the weights above you with the backs of your hands facing you. Your arms should be straight. Do not lock your elbows.
- Slowly bend your arms so that your elbows are at 90 degrees.
- Return to the starting position. Give a break of four seconds between repetitions.
In addition to strengthening your chest muscles, dips also improve your posture when sitting or standing. Three sets of dips with 20 repetitions each done three times per week will work on your chest muscles and triceps.
- Stand with your back facing a chair, table or similar structure and place your feet as far apart as your hips. Place your palms on the back of the chair.
- Keep your back straight and close to the chair.
- Lower yourself until your arms and knees are bent at 90 degrees.
- Push back to the original position until your arms are straight, but not locked.
You can also do Dips with a partner if you have a wall handy.