Try these great Chest and Shoulder exercises you can do at home with no equipment!
For more form notes and modifications for this workout, get the full write up that you can print out or bookmark at:

1.Warm up with 30 seconds of speed bags, then do arm circles as shown.

2. Chest Sequence:
8-10 Regular Push-Ups
8-10 Diamond Push-Ups
8-10 Wide Push-Ups
8-10 Decline Push-Ups
8-10 Incline Push-Ups

3. Delts Sequence
10 Slow, 8 Fast: Underhand Towel Raises
10 Slow, 8 Fast: Overhand Towel Raises
10 Rotating Elbow Planks

4. Shoulders: Pike Sequence
8-10 Pike Push-Ups
5 Each Side Single Leg Pike Push Ups (advanced)

5. Reverse Plank Hold – 30 to 45 seconds
Stretch Your Chest

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