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Step 1
Push-ups. The good ole push-up is a great exercise to develop the chest. It is often overlooked as a strength building exercise. There are many different variations that you can do with the push-up. There is a link in the resource box that will show you a great many variations.
Make sure you perform the push-up with a slow and steady pace. This will make it more challenging. -
Step 2
Dive Bombers. This is an extremely tiring exercise and gives an incredible workout. To perform the exercise start in a pike position with your hands and feet on the ground. Your hands should be out in front of your head.
Perform the exercise by lowering your body toward the ground. You will virtually scrape your nose and chest on the ground as you go through your arms and you will finish in what is known as an upward dog position from yoga. Now you will back yourself out the same way that you came and return to the pike position. That is one repetition.
You will not be able to do as many dive bombers as you can do push-ups. But continue to work with them until you can build your repetitions. -
Step 3
One arm push-ups. These are very challenging exercises and are a pure strength exercise. You will need a wider stance with your legs to keep from tipping over and you will need your one arm that is on the ground more to the middle of your chest. You can put your other hand behind your back.
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Step 4
Depth drops. Depth drops are a fantastic exercise for building tremendous strength. They are a plyometric exercise and require and explosive movement to perform them.
You will need two sturdy platform that are about 12" high to perform these. You will place the platforms a little wider than your shoulders. You can experiment with the positioning so that you do not hit your arms as you perform the exercise.
You will start with one hand on each of the platforms. You will propel yourself in the air and catch yourself on the floor in sort of a half push-up position. Then you will do and explosive push-up so that you throw your upper body off of the floor and catch yourself up on the platform again. These are difficult. Start with a lower platform as necessary and increase the height as you become stronger.
Adam Archuleta (NFL player) is reported to have been able to bench 530 lbs at about a 230 lb weight. His training methods to get there involved doing upper body depth drops.
