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Today’s Workout 47: Hit the bench to pump up your chest

Build out your pecs and delts with this series of dumbbell flye exercises and pushup variations.

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  • 30-45

  • 5

  • Yes

Man Does Dumbbell Flye Exercise

When it comes to beefing up your chest, the bench can be your best friend.

In this workout, four out of the five exercises—dumbbell flyes, close-grip dumbbell bench presses, incline pushups, and decline pushups—take advantange of the bench. By adding a little bit of elevation to your workout, you can not only hit every muscle of your upper body (including your core), but also hit those muscles from new angles for an even better upper-body workout.

Directions

You’ll do this workout as a circuit, meaning you’ll complete each exercise consecutively without rest. Once you’ve finished all exercises, rest for 30 seconds. Repeat the entire circuit for 5 to 10 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

Routine

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Today's Workout 47

Hit the bench to pump up your chest (do 4-6 rounds)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Dumbbell Flye

Equipment
Dumbbells
Sets
--
Reps
10
Rest
0 sec.
Exercise 2 of 5

Close-Grip Bench Press

Equipment
Bench
Sets
--
Reps
10
Rest
0 sec.
Perform using a set of dumbbells.
Exercise 3 of 5

Standing Dumbbell Flye

Equipment
Dumbbells
Sets
--
Reps
10
Rest
0 sec.
Exercise 4 of 5

Decline Pushup

Equipment
Bench
Sets
--
Reps
10
Rest
0 sec.
Exercise 5 of 5

Incline Pushup

Equipment
Bench
Sets
--
Reps
10
Rest
30 sec.
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