Living a flat-out lifestyle can rule out long workouts, but you can still build bigger pecs. Try this triset workout (a circuit of three exercises, one after the other) and watch those man boobs turn to steel

This workout uses the power of trisets to pack a strength- and muscle-boosting punch for time-poor gym-goers. You can be in the gym and out again in half an hour – perfect for making the most of the lunchtime window or sneaking in a session before work.

How to do it

This is a three-move, back-to-back routine to target the upper, outer and lower areas of the chest and dynamically recruit the triceps, too. Do a quick warm-up of body-weight exercises. Then do each exercise back-to-back for the specified number of reps; make sure you recover between each triset for 90-120 seconds.

1. Decline chest press

Trisets: 3 Reps: 10

• Press the weight straight above you, not backwards.
• Use an explosive movement to lift the weight.

2. Chest flye

Trisets: 3 Reps: 10

• Don’t drop your hands past your shoulders.
• Really squeeze your pecs at the top of the move.

3. Raised press-up

Trisets: 3 Reps: 10

• Use flat dumbbells so that you can lower your chest to the floor.
• Take two seconds to lower, two to press up and pause for one.

For more great upper body workouts, see Get an impressive upper chest.