Quick Chest Workouts

by Joe Lawrence | September 21st, 2022 | Strength Training, Upper Body

man flexing chestThe hardest part about getting into shape is finding the time to do it. When I was younger, I could spend hours at the gym and never skip a beat. However, now I am in my 30s, married, two kids under five…it is almost impossible to work out. I have been able to find a routine that works well for me and I will share the chest portion of it with you.

I still get in some workouts, but only about 45 minutes or so at a time. I do chest twice a week, back twice a week, arms once a week, legs once a week and run whenever I can. I have come to the realization that I am not able to maintain a power lifter body and do exercises for tone and strength.

For chest workout number one:

Dumbbell press on flat bench four sets of 8-10 reps

Dumbbell incline press four sets of 8-10 reps

Dumbbell flies three sets of 8-10 reps

Fly machine for three sets of 12-15 reps

This workout takes me about 40-45 minutes usually and I am fortunate that there is a pretty decent make-shift gym right next to building.

Chest workout two:

Dumbbell press on flat bench for three sets 6-8 reps

Dips for three sets 8-10 reps or as many as I can get up to 10

Dumbbell incline press three sets 6-8 reps

Triceps extensions with dumbbell for three sets of 8-10 reps

Fly machine for four sets of 8-10 reps

This workout also takes 40-45 minutes.

I do these workouts for three weeks in a row and for the fourth week, I do the same exercises, but with a goal of 12-15 reps per set to build muscle endurance. If I am unable to make it to the gym on any of these days, I do a random pushup routine like the following:

Regular pushups one set of 40

Decline pushups with feet on a chair for one set of 25

Triangle pushups for one set of 25

Then repeat these three over and over until my arms tell me to stop.

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All health and fitness information is provided for educational purposes. Please consult with your physician before beginning any exercise regimen.