THE PAYOFF

A STRONGER UPPER BODY!

The heavy weights you'll use in this workout develop muscle fibers that produce strength and power. And because your chest is one of your largest muscle groups, this added strength improves performance in many upper-body and total-body lifts.

EXTRA MUSCLE!

This routine uses several body-weight moves that train stabilizing muscles, in addition to your largest muscles, so you end up working more muscle overall while improving your sense of balance.

FEWER CRUNCHES!

The pushups and dumbbell single-arm bench press in this routine challenge your core stabilization while building your chest. The result: Your entire midsection works just as hard as in any ab exercise.

BENCHMARK OF SUCCESS

HOW DO YOU MEASURE UP?

The best barometer of chest strength is your maximum bench press -- the most weight you can lift for a single repetition. To determine your max, you'll need a spotter.

Grab an empty bar and perform 10 repetitions of the barbell bench press.  Rest for 30 to 90 seconds, then add 20 to 40 pounds and repeat. Continue this process until the weight feels difficult. Then do only one repetition per set until you work up to the heaviest weight you can lift once your one repetition maximum, or one-rep max.

menshealth.com