The 20-Second Push-Up
Here’s a great way to develop your upper chest without going to a gym: Do super-slow feet-elevated push-ups.
If you are not strong enough to do regular push-ups, start with knee push-ups. Just balance your body on your knees rather than on your toes, and work your way up to three sets of 20 reps.
When you can do three sets of 20 reps, switch to your toes. Work your way up to three sets of 20 reps.
When you can do that, get a chair and elevate your toes so your body is at an angle leaning toward the ground. That way, you are working more of your upper chest.
Once you can do a few sets of 20 of those, try what I call the 20-second push-up: Lower yourself to the ground in perfect form for a count of 10 (about 10 seconds). Then explode halfway up – but only halfway. Then count another 10 seconds to raise the rest of the way up.
Odds are you will only be able to do a few of these the first time you try. But once you work your way up to sets of 10, you will have wonderful upper-chest development to show for it.
[Ed. Note: Fitness expert Jon Benson just released his in-home fitness plan, The 7 Minute Muscle Body System. It requires only bands, a rubber ball, and your bodyweight to tone your body and help you burn fat. Try it for yourself.