15-Minute Workout: Upper-Body Blast

By: The Editors of Men's Health 


Sculpting the perfect V-shaped torso is a balancing act: You need to add size to your chest and shoulders without expanding your waistline. This workout from Nick Tumminello, C.P.T., owner of Performance University in Baltimore, does just that. By overloading your upper body with muscle-building reps and eliminating rest periods, it ramps up your metabolism.

Begin with Round 1. Do all reps for both exercises in set 1, and then do the same for sets 2 and 3 without stopping. Rest 1 minute, and repeat with Round 2.

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ROUND 1
Pushup-position dumbbell row
Reps in Set 1: 10
Reps in Set 2: 8
Reps in Set 3: 6

Unlock the power of the pushup with 8 challenging variations on the classic

Dumbbell pushup
Reps in Set 1: 20
Reps in Set 2: 16
Reps in Set 3: 12

ROUND 2
Kneeling dumbbell curl
Reps in Set 1: 10
Reps in Set 2: 8
Reps in Set 3: 6

Kneeling dumbbell shoulder press
Reps in Set 1: 10
Reps in Set 2: 8
Reps in Set 3: 6


Photo Credit: Thinkstock

Pushup-Position Row


Step 1

Step 2
  1. Get into pushup position with your arms straight and your hands resting on light dumbbells.
  2. Tighten your abs as you pull one dumbbell off the floor and toward your body until your elbow is above your back. Pause, then slowly return the weight to the floor and repeat with the other arm.
This move works:
Chest, Core, Triceps, Upper Back
Photo Credit: Beth Bischoff

Dumbbell Pushup


Step 1
  1. Place a pair of hex dumbbells on the floor about shoulder-width apart, and hold onto them as you assume a pushup position.
  2. Lower your body until your chest nearly touches the floor, pause, and push yourself up.

Sculpt the hottest muscle on your upper body—your six-pack—with The Abs Diet for Men

This move works:
Chest, Core, Triceps
Photo Credit: Kagan McLeod

Kneeling Dumbbell Curl


Step 1
  1. Kneel on the floor with a dumbbell in each hand. Keep your torso upright and turn your arms so your palms face forward.
  2. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you can. Pause, and lower them.
This move works:
Biceps
Photo Credit: Kagan McLeod

Kneeling Dumbbell Shoulder Press


Step 1
  1. Kneel holding a pair of dumbbells just outside your shoulders with your arms bent and palms facing in toward each other.
  2. Keeping your torso upright, press the weights up, and then slowly lower them.

Need another free weight workout? Try The Full-Body Dumbbell Blast

This move works:
Shoulders
Photo Credit: Kagan McLeod

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