Workout Routines

Today's Workout 130: The dumbbell-only circuit to pump up your pecs

Get rid of your man-boobs and start muscling up your chest with these three straightforward moves.

Man Does Dumbbell Flye Exercise
Duration 30-45
Exercises 3
Equipment Yes

If you want the kind of perfectly carved chest that's going to turn heads at the beach or stand out in a sweater, you'll need to do two things: get rid of any excess fat and start building lean muscle.

This simple, 30-minute circuit will help you do just that.

Attack back-to-back rounds of dumbbell pressouts, alternating dumbbell chest presses, and mini plyo pushups to work every part of your chest, incinerating old flab and forging solid mass in the process.


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 to 60 seconds. Repeat the entire circuit for five to 10 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 chest work:

Check out our favorite deep chest workout to build your pecs, our best dumbbell-only routine to build a colossal chest, and our workout to build a massive chest and get rid of your man-boobs.

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

Today's Workout 130 The dumbbell-only circuit to pump up your pecs (do 5-10 rounds)

Exercise 1.

Plate Pressout You'll need: Weight Plates How to
Plate Pressout  thumbnail
-- sets
10 reps
0 sec. rest
Use a dumbbell.

Exercise 2.

Alternating Dumbbell Bench Press You'll need: Dumbbells How to
Alternating Dumbbell Bench Press thumbnail
-- sets
10 (each side) reps
0 sec. rest

Exercise 3.

Plyo Pushup You'll need: No Equipment How to
Plyo Pushup thumbnail
-- sets
10 reps
30-60 sec. rest