You will not always be able to spend countless hours in the gym. Whether you are short of gear, time or motivation, there are a few days when you need to adjust your routine.
On these occasions, you can tailor normal exercises to your specific goals – in this case, doing as much work in as little time as possible. Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. He uses this challenge to push the chest to maximize his chest time when in a hurry. "If you only have time for a weighted chest exercise, you should do it," says Samuel.
You challenge chest, shoulders, and core all at once, giving you the greatest possible bang for your workout buck.
To meet this challenge, you need dumbbells and an adjustable or tilted bench. This is probably the best for the gym. You should press hard here, but not so much that you can not support the dumbbell part of the movement.