Workout Finisher: Get Thick With Dips

Finish off your workout strong and bulk up your chest, shoulders and triceps with this basic bodyweight move.

If you're looking for a single exercise to see gains across your chest, shoulder and triceps, dips are your go-to answer.

Next time you're wrapping up your routine, head over to the bars and give this quick routine structure a run through.

Time Crunch Training: 15-Minute Chest Routine

We're all used to being pressed for time, but if fitness is an important part of your life, you always get a workout in no matter what. This month's "Time Crunch" series will lay out several, short and intense workouts that target a particular muscle group or area. Is it the most optimal for building strength and size? Not really, but fitting in shorter workouts are always better than nothing.

This chest workout is composed of 4 different exercises, with varying rep ranges, all designed to elicit a different training effect.

Boost Your Metabolism With Pushup-5 Variations

The typical Monday usually consists of various chest exercises filling up the bench presses, cable crossovers and chest machines. A great exercise that can be thrown in to the mix, supplemented or even done when you have no equipment is the basic push up. It seems like a lost art, but this fundamental movement can do anything from assist with building muscle to firing up your metabolism. 

Check out this push up series that can be done any time, anywhere.

One-Off Workout: Push and Stretch Your Chest

Super-size your chest with these three supersets.

MOVE ONE - Barbell Incline Chest Press

3 sets x 6 reps
* demonstrated above.

> Lie down on the incline bench and make sure your upper chest is aligned with the barbell.

> Using a pronated grip (palms facing forward) that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.

15-Minute Workout: Pump Up Your Pecs

If you have only 15 minutes to train, don't mess around with fancy exercises that waste time.

The best workouts aren't always flashy—plenty of simple routines get the job done. We've got one that blasts your pecs with heavy weight and hits the muscle fibers from every important angle.

Directions
To keep the workout to 15 minutes, you'll need to rush your warm-up on the bench press a bit. Steadily work up in weight, resting only as long between warm-up sets as it takes to change the plates. This hustle means you won't be optimally prepared to lift your heaviest possible load for four to six reps—so you should therefore use a slightly lighter weight—but that's the tradeoff for getting the workout done quickly. To minimize the problem, rest two minutes after your last warm-up set before you go heavy.