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Time Crunch Training: 15-minute chest workout

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

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Barbell Benchpress
Drazen_ / Getty
Barbell Benchpress
Drazen_ / Getty

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.

Directions

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.

Routine

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Time-Crunch Training: 15-minute chest workout

Target your pecs, delts, and traps

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 4

Plyo Pushup

Equipment
No Equipment
Sets
--
Reps
5
Rest
0 sec.
Exercise 2 of 4

Bench Press

Equipment
Barbell
Sets
--
Reps
8-10
Rest
0 sec.
Exercise 3 of 4

Incline Neutral-Grip Bench Press

Equipment
Dumbbells
Sets
--
Reps
12-15
Rest
0 sec.
Exercise 4 of 4

Chest Cable Flye

Equipment
Cable Machine
Sets
--
Reps
12
Rest
60 sec.
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