In honor of International Chest Day, here's a 10-minute chest workout. Created by Noam Tamir, CSCS, Founder of TS Fitness in New York City, it's based on principles to gain power, strength, and muscle size. This routine is proof you don't need tons of time to get results in the gym.
Make sure to warm up your shoulders ands back prior to the workout. Then, move through the exercises in order, supersetting numbers three and four. Repeat if you have extra time.
In a push up position lower your body slowly down to the ground for about 3 seconds and explode up lifting your hands off the ground and returning back to a push up position. This exercise requires maximum effort. Make sure to keep those elbows close to your sides and not flaring out too much.
Follow the power exercise with a strength and accessory exercise superset.
Chest barbell press: Set up a barbell with weights that you can do 6 times with moderate effort. Make sure to lower the weight for about 2 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
Incline chest flys: Starting with the dumbbells directly over the chest keep a 10 degree bend in the arms. Slowly extend the weights out to your side for 2 seconds and slightly pass the front line of your body then return the weight back to the starting position. 4 sets x 12 reps 20 seconds rest