Build bigger pecs in 15 minutes

The best chest-building programme takes advantage of the versatility of your upper-body muscles by working your pecs and all their buddies, using every angle and rep range. With this strategy, you can end up with more beef in your back, shoulders, and arms, and in your chest than you'd ever see with a steady diet of bench presses.
Do one set of these exercises as a circuit without resting between moves. Recover for 60 seconds after the final rep, then repeat it once more.

EXERCISES STEP-BY-STEP

Circuit 1
Perform one set of each exercise, with no rest. After the press-ups take 60 secs breather, then repeat the entire circuit for two rounds total.

01

Dips

Sets: 2 / Reps: To failure / Rest: No rest

Grab the bars of a dip station with your palms facing inward and your arms straight. Slowly lower until your elbows are at right angles, ensuring they stay tucked against your body and don't flare out. Drive yourself back up to the top and repeat.

02

Barbell bench press

Sets: 2 / Reps: 10-12 / Rest: No rest

Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. That’s one rep.

03

Dumbbell incline fly

Sets: 2 / Reps: 10-12 / Rest: No rest

Hold a dumbbell in each hand and lie on an incline bench. Start with your arms extended directly above you and then slowly lower them out to the side, keeping a slight bend at the elbow. Reverse the action and bring your arms above you again, then repeat.

04

Single arm dumbbell row

Sets: 2 / Reps: 15 with each arm / Rest: No rest

Head to a flat bench and place your right hand against it under your shoulder, keeping your arm straight. Rest your right knee on the bench and step your other leg out to the side. With your free hand grab a dumbbell off the floor and row it up to your side until your upper arm is parallel with the floor. Lower slowly back to the floor and repeat.

05

Press-up

Sets: 2 / Reps: To failure / Rest: 60 secs

Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep you core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.