Dumbbell armpit row. A compound pull exercise. Muscles worked: Lateral deltoid, Posterior Deltoid, Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Middle and Lower Trapezii, Serratus Anterior, Infraspinatus, and Teres Minor. Also known as the dumbbell raise.
This chest workout consists of only one exercise—the pushup—but it’s hard as hell. That’s because it uses varying tempos to cumulatively challenge the same muscle groups, says Men’s Health Fitness Director BJ Gaddour. First, you’ll go as fast as possible, cranking out as many reps as you can in a row. This tempo provides constant tension in your pecs, maximizing muscle growth, he says.