Punch up your pecs with this hard-hitting combo. You’ll first pre-fatigue your chest muscles with pushups, and follow that immediately with the dumbbell bench press. If you like to feel the burn, get ready: Your pecs are going to be on fire.
Complete as many repetitions of the pushup as you can with perfect form. Then immediately do as many reps of the bench press as you can, using a pair of light dumbbells—the amount that you could usually lift 20 times. Rest for 2 minutes. That’s 1 round. Do a total of 5 rounds.