zakruti.com » Sport, fitness, workout » Jeff Cavalier

Bodyweight Chest Workout (SORE IN 6 MINUTES)

video description

Rating: 4.0; Vote: 1

Some think that bodyweight chest workouts are not intense enough to build muscle at home without equipment, they would be wrong. In this 6 minute bodyweight chest workout, you will use nothing but your own body to push your chest to the limit and force new growth using an intense metabolic training effect. You see, high reps does not mean no muscle. If you build up metabolites through your training and push through the burn you can do some serious damage to your muscles and spark new growth even without the heavy weights. This chest workout will do just that to your pecs, that is, if you can last the entire 6 minutes. In this one, I-m including beginner, intermediate and advanced versions to allow you to train your chest regardless what level you are at right now. It involves just two bodyweight chest exercises, dips and pushups. What matters most however is how you perform these movements so that you can keep repping out long after you fatigue on one version of the exercise. We start with the decline pushup. To perform this chest exercise you simply need to elevate your feet onto something higher than the ground behind you. This can be a bench if you are going to do this in the gym or, more likely, a couch or chair in your living room if you are going to be trying this out at home. Either way, you are going to attempt to complete the entire first minute of the workout doing reps of decline pushups. Beginners get to perform them from their knees. Intermediates perform them in standard fashion on their toes. Advanced will do this first chest exercise with a twist to increase the level of difficulty and challenge your pecs even more. If for some reason you are unable to complete the entire one minute of this exercise you will not want to stop. Instead, drop down to the floor and perform the remainder of your time from that position. If you ever had to drop again, you may do so by finishing in the incline position. Likely however, you will not have to drop two times within the first sixty second time period. As soon as you are done, stand up and get in position to do your second and final exercise, the dip. This exercise once again can be performed on a kitchen counter or even the back of a couch if you are going to be doing this at home. There are no excuses for not doing this bodyweight chest workout. The way you do these makes a huge difference however. Do a triple pulse in the top one third of the rep and then drop down into a slow eccentric lowering. Step back up to the top and repeat. Beginners will perform 20 seconds of this and rest the remainder of the second minute. Intermediate will perform 30 seconds and Advanced will perform 40 seconds. Immediately go back to the floor for the third minute of this chest workout, except this time you are going to be performing flat ground pushups for the minute. Here again, beginners can do them from their knees, intermediate from their toes and advanced in twisting pushup fashion. See if you can make it through the entire third minute but drop to the incline version of the pushup if you need to in order to finish out your reps. Back to the dips in the same style for the fourth minute. Finally, finish with the incline pushup done the same way depending on the level of ability you are performing this bodyweight chest workout at. Wrap up your entire workout with one final round of dips and see if you can make it all the way to the end. After you have finished this workout for your chest you will likely be convinced that time is not the measurement of an effective chest workout. How intense you make it will always be the main consideration you should be worried about. If you are looking to trade in workout length for intensity and a bigger chest, be sure to head to and start training like an athlete with any of our ATHLEAN-X Training programs. See how you can get better results in less time by training the right way
Date: 2022-04-22

← The Best Workout Songs Ever- (BRO-TUNES)

The 10 -Commandments- of Shoulder Training (THOU SHALT NOT) →

Related videos

12 Exercises That Completely Change The Human Body

• Jeff Cavalier

Why Men Over 40 Are Obsessed with The 2-Set Method

• Muscle Monsters

Muscle Growth: Why Science Is Wrong (After 3 Years)

• Ryan Humiston

I Tested 3 Muscle Building Diets, Only 1 Was Worth It

• Jeremy Ethier

The Only 25 Exercises You Ever Need

• Jeff Nippard

Busting Cardio Myths Everyone STILL Believes

• Jeremy Ethier

Comments and reviews: 10

LPowell-
I built me a station like Jeff is using. My shoulders won-t let me do deeper dips too well but will allow me to do these. I built it just a little more narrow to it ease outward tension on my shoulders. Just started doing dips. Please tell me dips get easier lol. I can do about 6-7 full dips at a time. But I-ve been weight & resistance training for 3 months. I want to do dips to maximize my gains. I have a little trouble differentiating if I-m working my chest or triceps more. Thanks
reply

Alpine. Trails
Looking at all those body builders with massive muscle that they looked pumped with air and thinking: wow that's massive. But then I see Jeff and while his muscles are not crazy big. he is so ripped. You can see the muscles well defined and working. Been using his programs for a week and I can see better results than in a month from others. No wonder he's got 10mil subs. This guy knows what's he talking about and also explains it very well. Thanks Jeff
reply

alphamale3141
I
Thanks for the suggestions. I am 72 and have been working out with weights since I was about sixteen. The government has determined that it is my best interest to close the gym so that I cannot strengthen my immune system, avoid sarcopenia, and preserve my cognitive abilities. I would rather take my chances with the virus.
reply

Givemeafinname
I've been using the back of my chair for a while now. I'm one of those hard gainers but I have a hernia too so I can't go overboard on workouts, traditional push ups make it uncomfortable and my elbows hurt thanks to doing too much pull ups and taking advice from someone that didn't know what they're saying. lol
reply

Brian
Out of curiosity, why does the benefit come from doing 6 min straight with no rest? I thought 60-90 sec rests were ok while still maintaining hypertrophy? I've noticed in general most calisthenics videos have incredibly short (or non existent) rest times but no one really explains why in the videos.
reply

Buff
since all the gms are closed in my country due to CORONA VIRUS for god knows how long, i'll use these and challenge myself. Hopefully i can keep in shape. I'll let you guys know. Stay safe and tnx you for the upload.
reply

darksiders2002
Been using this before, and now got back to it again. So far, while I'm typing this, I can move my arms only slightly forward and upward. Gonna take some time until I get full mobility. Great stuff.
reply

Jovanni
Decline Pushup x 60 Seconds
Triple Pulse ECC Dips x 40 Seconds
Flat Pushup x 60 Seconds
Triple Pulse ECC Dips x 40 Seconds
Incline Pushup x 60 Seconds
Triple Pulse ECC Dips x 40 Seconds
reply

Cioaca
Jeff thinking beginners can do 20 seconds of dips ahahahaa. Not to mention doing it after 1 min of pushup. Jeff's idea of beginner is probably someone that exercised for 3 years.
reply

Weakling
I just intended to have level tummy, so I attempted fat loss plan from NextLevelDiet. Guess what? I lost my belly in simply thirty days. Currently I desire a six pack: D.
reply

Add a review, comment