Jump to the routine

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.

Jump to the Routine
  • 30-45

  • 3

  • Yes

Man Does Dumbbell Flye Exercise

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.

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 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 mensfitness.com/todaysworkout.

Routine

Want a copy on the go?
Print

Today's Workout 130

The dumbbell-only circuit to pump up your pecs (do 5-10 rounds)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 3

Plate Pressout

Equipment
Weight Plates
Sets
--
Reps
10
Rest
0 sec.
Use a dumbbell.
Exercise 2 of 3

Alternating Dumbbell Bench Press

Equipment
Dumbbells
Sets
--
Reps
10 (each side)
Rest
0 sec.
Exercise 3 of 3

Plyo Pushup

Equipment
No Equipment
Sets
--
Reps
10
Rest
30-60 sec.
See all of our tutorials