Summer is not far, gentlemen. And with tees and tanks come an obligation—or at least an opportunity—to show off your guns. Albert Matheny, co-owner of SoHo Strength Lab in New York, suggests these simple bench-and-row moves to get you right for short-sleeve season. Alternate between the first and second ercise until you’ve completed all sets, and watch your moobs start to disappear.

Renegade rows (40 reps on each side):

Hold a tight plank position, with the dumbbells on the floor beneath your shoulders. Split your feet as wide as necessary to stabilize your hips. Row your right dumbbell high and to your side, then return it to the floor and repeat with your right.

Double-dumbbell bench press with pause (42 reps):

Grab two dumbbells, choosing a weight that’s about 70-80% of your of your 10-rep bench-press max. Lie face-up on the bench and do one full rep, bench-press style. Don’t let your elbow flare out too wide or let your shoulders shift up toward your ears. On the second rep, stop when your elbows hit 90 degrees—and hold the pose for 3 seconds. Alternate full reps and pauses until you reach 12 total reps.

Wall Walks (30 reps):

Assume a push-up position with the soles of your feet against the wall. Slowly walk your feet up towards the ceiling, moving your hands closer to the wall as you get more vertical. Once you’re in a handstand position (or close to it), hold for a few seconds. When you’re ready, walk your feet down the wall, returning to the push up position.

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