Plenty of guys like to hit the gym and work on their chests. We get it: There's definitely an appeal to hitting the bench press all day, every day.

But if you've just been breezing numbly through the same old 3x8 chest routine for the past year, it's about time you gave your pecs and delts some serious attention—starting with this muscle-building circuit that will redefine the way you work your chest.

Hit your upper body hard with punishing rounds of mini plyo pushups, regular ol' pushups, alternating dumbbell bench presses, and dumbbell flyes. Then, just to switch things up (and to prevent you from turning into a top-heavy man on stilts), you'll do a finishing round of bodyweight squats to fire up your legs—and your metabolism.


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 60 seconds. Repeat the entire circuit for 4 to 6 rounds.

Depending upon your ability, you may shorten or lengthen the rest period. You may also complete more or fewer rounds.

For more chest work:

Check out our favorite 45-minute chest workout, our chest workout for huge, defined pecs, and our dumbbell-only routine to build a colossal chest.

For a complete archive of our daily quick-hit routines, go to