Updated at: 19.15pm

HERE’S A FIVE-exercise chest workout to really knock you into shape – and yes, there are press-ups.

The session should be done by performing each exercise in 4 sets of 15 reps of each exercise, while keeping the pace up.

Exercise #1 – Alternate dumbbell press on a Swiss ball

Lie back with your shoulders on the Swiss Ball and hold a dumbbell in each hand.

Keeping one arm still and straight, lower the other dumbbell.

Pause, then press it back up and lower the other. (That’s 15 reps each side, folks)

Exercise #2 – Clap press-up

Drop down into the press-up position, hands and toes touching the floor.

Lower yourself to the ground and then explode upwards, taking your hands off the floor and bringing them together before putting them back down again.

Make the movement an explosive one!

Exercise #3 – Dumbbell press on an incline bench

Lie on an incline bench with a dumbbell in each hand and your arms extended straight above your chest. Lower the dumbbells until they’re resting along the sides of your chest.

Pause, then press them back up explosively.

Exercise #4 — Dumbbell fly on a Swiss Ball

Keeping an arch in your elbows, slowly lower the weights out to your sides.

Maintain the same angle in your elbow joints when both lowering and raising and press the weights when they’re back together.

Keep the movement slow and controlled.

Exercise #5 — Cable punch

Stand adjacent to a cable machine set at shoulder level. Grab the attachment and punch your arm forward by extending at your elbow so that your palm faces the floor.

Once your arm is fully extended, return to the starting position and repeat.

Use both sides 15 times.

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