The 10-Minute Chest Pump Special

10 Minutes of Nonstop Chest + Abs

Dumbbells, a bench and 10 minutes. That's it.

Set your timer for 10 minutes and complete as many quality rounds as possible:

Incline Dumbbell Bench Press — 15 reps

Get your butt back into the bench, arch your back and put your chest up on a shelf. Bring the dumbbells down for a big stretch and squeeze the pecs hard at the top.

Flat Dumbbell Chest Fly — 12 reps

I'm going 1970s-style here. Feet up and crossed, chest elevated and arms coming down in more of an arrow than a T.

That little adjustment helps keep the tension across the chest instead of putting you in a bad position.

Again: big stretch, big squeeze.

Straight-Leg Lifts — 10 reps

Grab the bench overhead, keep your legs straight and work them from near the floor all the way up and over your head.

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