You are hereHome / Training / Build Muscle 10-Minute Chest and Tri Workout Build muscle—and definition—with this six-week program by by Nick Tumminello, C.S.C.S. 2) Drop ’n’ pop From the top position of a close-grip pushup, drop so your chest touches the ball. Then explosively push yourself back up so your hands come up in the air. Catch yourself on the ball. PagesPREV1234NEXT Topics: arm workoutsupper body workouts Want more Men's Fitness? Sign Up for our newsletters now.