Workout Routines

Time Crunch Training: 15-minute chest workout

A busy schedule isn't an excuse to skip a training session—especially on chest day.

Barbell Benchpress
Drazen_ / Getty
Drazen_ / Getty
Duration 15
Exercises 4
Equipment Yes

We're all used to being pressed for time, but if fitness is an important part of your life, you should always get a workout in no matter what.

This "Time Crunch" series will lay out several short, intense workouts that target a particular muscle group or area. While it may not be the most optimal option for building strength and size in the long term, there's no denying that fitting in shorter workouts is always better than doing nothing at all.

How it works

This chest workout is composed of four different exercises, with varying rep ranges, all designed to target your pecs, delts, and traps.


Set your timer for 15 minutes and hammer out as many rounds as possible, making sure to take a 60-second rest after the fourth move each round.

Keep your form in check and use a spotter if necessary. When the buzzer beeps, wipe that puddle off the bench and hit the showers.

Time-Crunch Training: 15-minute chest workout Target your pecs, delts, and traps

Exercise 1.

Plyo Pushup You'll need: No Equipment How to
Plyo Pushup thumbnail
-- sets
5 reps
0 sec. rest

Exercise 2.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
-- sets
8-10 reps
0 sec. rest

Exercise 3.

Incline Neutral-Grip Bench Press You'll need: Dumbbells How to
Incline Neutral-Grip Bench Press thumbnail
-- sets
12-15 reps
0 sec. rest

Exercise 4.

Chest Cable Flye You'll need: Cable Machine How to
Chest Cable Flye thumbnail
-- sets
12 reps
60 sec. rest