There's more to building your arms and chest than just bench presses and regular old pushups—and this routine proves it.

Take advantage of the four relatively uncommon moves in this workout—alternating shoulder taps, two-part dumbbell presses, Swiss ball plank circles, and negative pushups—to push your triceps, pecs, and core in a totally new way.


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 4 to 6 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 arms and chest work:

Check out our favorite dumbbell-only routine to build a colossal chest, our 10 explosive arms workouts, and our best dumbbell biceps workout.

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