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The Chest Workout (MOST EFFECTIVE)

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Rating: 4.5; Vote: 2

The hundred chest workout requires all out effort, but the results are nothing short of amazing if you follow the chest exercises and protocols shown here. As always a solid chest workout should consist of exercises for your upper chest, middle chest and lower chest. That said, even that doesn t make this workout for chest complete. In order to round out your pecs with a well rounded workout you need to spend more time focusing on the reps that actually count to help you build a bigger chest. That is what we do in this workout. If you look at the four main exercises that people do in their chest workouts you will see incline bench press, barbell bench press, dips and pushups. Take a closer look into each of these basic chest exercises and you will see one thing in common. That is, each of these exercises is lacking a full adduction of the shoulder within the exercise. As we did in the perfect chest workout, we are going to make sure we address this oversight but remain in the effective rep range for each as we make our way through this chest workout. Remember, just because you are going through a full range of motion on the chest exercises that you are doing it does not mean that you are taking a muscle through its full range of motion. In order to grow fuller pecs you are going to have to train with this in mind and be sure to include chest exercises that take your arm through different planes of motion. When it comes to training in the effective rep range, ask yourself a question. When you perform a set of any chest exercise, do you take it to failure or close to failure? Likely, the only reps you feel that are challenging are the final 1 to 3 reps. This is because, it is only at the point after the muscle has been stressed enough to tap into the harder to reach type IIb muscle fibers that the task at hand becomes challenging enough to stimulate muscle protein synthesis. If you do not experience some type of tension overload, eccentric overload or metabolic damage during a set - it can be pretty well accepted that you have not done enough to create the need for your body to help you grow a bigger chest. With the chest workout technique shown here and in this series, you re going to more quickly tap into these growth inducing type II fibers. The strategy is as follows: Perform a set of the chest exercises shown below to 12 rep failure. Choose a weight that will cause you to fail at or close to the 12 rep mark. This is called the ignition set. At this point, the real work begins. Rest for just 15 seconds as part of a somewhat prolonged rest/pause. As soon as these 15 seconds are up, get back into another set. You will instantly recognize that the reps will be challenging more quickly due to the decreased recovery time allowed. You are still using the same load however, therefore your chest is still being subjected to the same external load. However many reps you get after each of these rest/pause increments are all deemed to be effective reps. Each bout should be taken to failure. Accumulate 20 effective reps, even if you re getting just 1 out at a time at some point, and your work on that exercise is complete. If for some reason you are unable to complete any more reps on your way to 20, end your set and aim to complete all 20 the next time you perform this workout. Here is how to construct the 100 chest workout with that in mind. - DB Bench Press - Ignition Set then 20 Effective Reps as a Rest/Pause - Cable Crossovers - Ignition Set then 20 Effective Reps as a Rest/Pause - DB Thumbs Up Incline Bench Press - Ignition Set then 20 Effective Reps as a Rest/Pause - Weighted Dips - Ignition Set then 10 Effective Reps as a Rest/Pause as a Pause Dip - Omni Crossovers - Ignition Set then 15 Effective Reps as a Rest/Pause with each arm in high position Optional: Static Hold Pushups x 20 reps using a 5 second isometric hold at the bottom of each rep (Rest/Pause) All totaled, this will amount to 100 effective reps in this intense chest workout. If you have to adjust your weights down as the fatigue mounts, do so accordingly. You are not necessarily using your 12 rep max on an exercise, you are using a weight that will cause you to fail at the 12 rep mark in that given workout. Fatigue accumulating in the later chest exercises of this workout may cause you to have to drop down a bit to make this happen throughout the workout. This is just one example of how to apply science to your chest workouts. If you want to put science back in every workout you do, head to athleanx. com and get started right away on building a ripped, muscular, athletic body.
Date: 2022-09-19

← Which Raise is BEST for Bigger Shoulders (THIS ONE)

The Shoulder Workout (MOST EFFECTIVE) →

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Comments and reviews: 14

Brad
Hey Jeff, love your videos been watching for a few years. recently went through a considerable weight loss this year. starting at 250lbs at the beginning of the year i had tried to loose weight before and hadn't been successful. i went all in and started weighing and tracking everything i ate. researched my resting bmr. as well as used my smart watch to monitor my heart rate and calculate my active calorie burn. ( I'm a huge computer and numbers nerd so i actually enjoy this lol) started weight lifting and doing a lot of cardio i enjoyed and utilized a calorie deficit of around 1, 000-1, 500 deficit every day. 7 months later i just hit my goal of losing 80 lbs! i am super excited i cut my body fat from around 40%+ to around the 20% range. i want to keep going but because of how fast i lost the weight I've lost some muscle mass as well (which i expected using that extreme method. i want to continue to trim my fat down to 10%-15% but do it slower and start building more muscle. my plan is to continue to track my intake and output but reduce my calorie deficit to 400-500 deficit per day. increase my protein intake to 150-170 grams per day ( current body weight is 170) I am super happy with my current results. i went from only being able to walk around 1/4 of a mile before the pain in my back completely locked me up. i recently hiked 13 miles with a elevation gain of 4200 ft. My question is what is your input on my current plan? Is the 400-500 calorie deficit with high protein intake the right idea or should i adjust those deficit numbers. my current goal is to basically continue to reduce my body fat slowly and add muscle. Thank you.
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Bruno
Hey Jeff, I've got a question: I have been having this pain in my forearm for 8 to 9 months now.
It started more like a difuse pain around the forearm pronator and now it is located in a small point I believe at the brachioradialis insertion.
When it started I was unable to finish my pull up sets so I started doing chin ups instead because that didn't bother me at the time.
Around 5 months ago I went to a doctor and after tons of Nsaids, Corticosteroids and some painkillers he asked me for a MRI. The result? Juxtainsertional tendinosis of the biceps and brachialis. Can you relate? Hehehe
So I dropped the weights and started counting my reps in minutes and I'm feeling better but I would like to know what do you think would be the best plan for recovery.
And also one thing I still can't answer: why don't I feel any biceps pain, but I feel it at that point closer to the hand that I believe it is the brachioradialis insertion? Could I be overcompensating with it? If so, how can I avoid damaging it also?
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KiddingMisterT
Hi Jeff I have one burning question:
My question is about the energy in the muscle. I understand you will be in failure much faster as you only take 15 seconds of rest, although are these 15 seconds enough to replenish the used ATP.
And because of the potential lack of energy there might not be enough stimulus for muscle growth?
Or there might be an AMPK production (inhibits prot synthesis) due to the lack of ATP.
Or everything might be completely balanced and perfect!
So my question: Could you make me understand the 'energy factor' of this routine a bit better, and how it all balances out (how it gives us the growth we dream off.
Thanks in advance!
Huge fan, you learned me so much already! Thank you for all your work and dedication.
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Varun
Good day Jeff, I am an agile Martial Artist & professional Bodybuilder, so I train with heavy weights and low reps focusing on the fast twitch muscle fibres, yet I want to be bulk since I am a bodybuilder. My size gains are quite low when compared to the power gain. Should I also train with low weight for higher reps, but I'm afraid that I may lose my agile nature. Kindly, help me. You are a father figure to me for years. It would be great if you also consider increasing/maintaining agility in this series. I believe you would help. Thanks in advance.
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Muhammad
I'm currently facing a situation where while doing barbell press for my chest, I feel more effect on my left pec rather than equal impact on both pecs. This is probably because my left arm is weaker than my right one so at my right side my arms gets involved too much rather than the chest while on my left side the arm does a little work and the impact is greater on chest. All of this is making my left pec bigger than my right one. So any one knows how to fix it? Would love to get some answers. Thanks
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Shailen
Hey Jeff, I've got a really bad case of lower back pain when I run or walk on the treadmill or even if I go for a hike outside. I find that only doing Ys and Ts from your perfect back workout help a bit, but it's extremely debilitating.
Also, I do your squat warmup prior to squatting, but no matter what weight I use, my left hamstring fails around my third set. I specifically target it with some exercises, but so far no luck and my physio isn't sure what's going on either haha.
Any advice?
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Steven
But why isn t everyone doing this? There has to be some kind of catch. Every single reliable study and lifter does the standard 8-12 reps of 2-4 sets. Is there any science to back up that this is superior? Why is this just coming out now? Like everything sounds like it makes sense but at the same time, every fitness person needs constant new content and how many times can you say do 10 reps for 3 sets. Is this just one of this gimmicks?
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Luke
Hi, whenever i raise my leg, then lower it again, my hip snaps. It feels like a tendon is sliding over a bone. Its mostly painless, however i am concerned that i may be wearing away the tendon. I enjoy kickboxing so this is something that is quite annoying. So far i have done some hip mobility drills but none of them have an immediate effect. Love your videos, i appreciate the help
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ATHLEAN-X
FAST ACTION Q&A - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video s release (AS A SEPARATE COMMENT) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
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Stephen
As always Thanks Jeff for a great video. Wondering about your thoughts on the Spanish Squat as a final burnout after traditional squats. I have a home gym and want better quad development, especially around the knees. Already doing your PPL but it is difficult to do heavy exercises by yourself with no spotter. Thanks.
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Varun
Jeff, How do I know the amount of calories I burn in a day in order to maintain a caloric surplus? Its difficult since it's hard to calculate how much your burn because when I progressively overload weight, I burn more calories with time but I can't know it. Kindly, help. Very kind of you.
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