Second Up Is The Standard Pushup
This exercise works your Pectoral’s or chest muscle .It can be done on your knees if you’re a beginner. Get in the push up stance.
Arms shoulder width apart as well as your feet.
Make sure your back is straight through out the movement. Slowly lower your chest to about 2-3 inches from the ground and then back up keeping your elbows to the side.
This is one rep. Again your ideal rep rate should be 3 seconds down and 1.5 seconds up do at least 15-20 reps or as long as you can stand the burn you can do 3-4 sets of these to get your Pecs to start growing.