Workout Routines

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.

Man Does Dumbbell Flye Exercise
Duration 30-45
Exercises 5
Equipment Yes

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.

Today's Workout 47 Hit the bench to pump up your chest (do 4-6 rounds)

Exercise 1.

Dummbbell Flye You'll need: Dumbbells How to
Dumbbell Flye thumbnail
-- sets
10 reps
0 sec. rest

Exercise 2.

Close-Grip Bench Press You'll need: Bench How to
Close-grip Bench Press thumbnail
-- sets
10 reps
0 sec. rest
Perform using a set of dumbbells.

Exercise 3.

Standing Dumbbell Flye You'll need: Dumbbells How to
Standing Dumbbell Flye thumbnail
-- sets
10 reps
0 sec. rest

Exercise 4.

Decline Pushup You'll need: Bench How to
Man performing decline pushup thumbnail
-- sets
10 reps
0 sec. rest

Exercise 5.

Incline Pushup You'll need: Bench How to
exercise image placeholder
-- sets
10 reps
30 sec. rest
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