15-Minute Chest Workout

Get your chest pumped like never before with this quick, killer workout.

Written By Jim Stoppani, PhD

Updated September 28, 2023

The Workout

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*This refers to how many reps you can complete on the first set (choose a weight for each exercise that normally has you reaching failure at 12-15 reps). For all successive sets, perform as many reps as possible to reach muscle failure.

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The Explanation

If you've tried the other 15-minute workouts I have in this series (like the 15-Minute Shoulder Workout and 15-Minute Back Workout), then you know that in this paltry time window you can do some serious damage to a muscle group to encourage real muscle growth.

This 15-minute chest workout is perfect for those days when you don't have the time to spend a full 30-45 minutes on chest or when the gym is so busy that you don't dare move from the bench you have in fear that someone will swoop in and take it and you'll be left with nowhere to hit pecs.

The above routine uses the classic technique known as tri-sets. A tris-et involves doing three exercises for the same muscle group back-to-back-to back with no rest between sets. It's a brutal protocol that really pushes a muscle to its limit, which in turn helps spur muscle growth. The non-stop nature also maximizes calorie burn during and after the

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