Workout Routines

Today's Workout 103: 4 unconventional moves to build your chest and core

These unique exercises may not be the norm, but they'll spur new growth in your pecs, triceps, and abs.

Man Does Swiss Ball Plank Circle Exercise
Duration 30-45
Exercises 4
Equipment Yes

There's more to building your arms and chest than just bench presses and regular old pushups—and this routine proves it.

Take advantage of the four relatively uncommon moves in this workout—alternating shoulder taps, two-part dumbbell presses, Swiss ball plank circles, and negative pushups—to push your triceps, pecs, and core in a totally new way.


Do this workout as a circuit, meaning you'll complete each exercise consecutively without rest. Once you've finished all exercises, rest for 30 to 60 seconds. Repeat the entire circuit for 4 to 6 rounds.

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

For more arms and chest work:

Check out our favorite dumbbell-only routine to build a colossal chest, our 10 explosive arms workouts, and our best dumbbell biceps workout.

For a complete archive of our daily quick-hit routines, go to

Today's Workout 103 4 unconventional moves to build upper-body muscle (do 4-6 rounds)

Exercise 1.

Alternating Shoulder Taps How to
Alternating Shoulder Taps thumbnail
-- sets
10 reps
0 sec. rest

Exercise 2.

Dumbbell Floor Press You'll need: Dumbbells How to
Dumbbell Floor Press thumbnail
-- sets
10 reps
0 sec. rest
Perform in two parts, as shown in the video.

Exercise 3.

Swiss Ball Plank Circle You'll need: Swiss Ball How to
Swiss Ball Plank Circle thumbnail
-- sets
To failure reps
0 sec. rest

Exercise 4.

Pushup How to
Pushup  thumbnail
-- sets
10 reps
30-60 sec. rest
Perform as a negative pushup, as shown in the video.