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Chest Workout (SORE IN 6 MINUTES)

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Rating: 4.0; Vote: 1

If you are the type that does not get sore from your chest workout, then you need to see this. The sore in 6 minutes series continues with the chest workout edition. With just a few chest exercises and a single set of dumbbells, I-m going to show you how to train your chest hard enough to elicit post workout muscle soreness regardless of how difficult it is for you to do right now. As you will see, there is no substitute for hard work. This chest workout works by trading in workout length for intensity. The sooner you are able to convince yourself that your effort will determine the ultimate size of your pecs the faster you will be able to get that to happen. That said, it-s time to describe exactly what you need to do in this workout for your chest. Select a pair of dumbbells that is approximately half of what you would use for an 8RM set of dumbbell bench press. This should be slightly heavier than what you would use to perform your normal sets of dumbbell flys. Once selected, lay down on the floor on your back and hoist the dumbbells overhead. You are going to begin with a floor fly. This version of the fly is a far superior one for two reasons. First, you are going to protect the integrity and health of your shoulder joint and chest while being able to overload the exerise more than normal. The second benefit is that you can use a weight that is heavier than what you would normally use for dumbbell flyes. By repositioning the elbows at the bottom of the lift to cheat your dumbbells back to the top, you can overload the eccentric or negative portion of the rep without jeopardizing your shoulders. This is essential for getting the chest soreness that we are after from this pec workout in the first place. Perform this for a minute and immediately proceed to the next exercise. Next up is the upper chest dumbbell pullover. This back exercise can be tweaked to target the upper chest much more by focusing on keeping the elbows much closer together and by initiating the contraction and pullover with the adduction of the upper chest. Perform it in one and a half rep style to increase the time under tension and get more from the exerise. Perform this for a minute and move right into the third exercise in our mechanical drop set for your chest which is the squeeze press. Here you want to squeeze the ends of a single dumbbell as if you are trying to get them to disintegrate in your hands! Rep out as fast as you can here and see if you can last the entire minute. Don-t stop squeezing if you want to maximize the focus on the chest rather than the triceps. Take a one minute break and get right back to the one and a half rep dumbbell chest pullovers for a minute, and another minute of the floor flys. Finish the workout with the twisting spiderman pushup. Don-t worry if you can-t do the knee up version of this. The key is to rotate your torso away from the side of the pecs that you want to eccentrically overload. Continue alternating each side for the final minute, making sure to elongate the time that you are in the lowering phase to keep the tension at its highest. For a complete program that hits not just your chest but every muscle in your body while training you like an athlete, head to and get the ATHLEAN-X Training System. Start putting science behind the strength and trade in workout length for intensity (and results) with the same program used by today-s top pro athletes
Date: 2022-04-22

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Comments and reviews: 10

Roger
I have a serverly damaged right side peck and bicep on the same side. I have continued to work out for the last ten years but now it is starting to damage my shoulder is there a right way to deal with these old injuries? I use mostly cable equipment and dumbells, so I can adjust the wait used on the right side. Just wondering if there is a better answer. I am very interrested in your program. I served 22 years in the Marine Corps and have worked out most of my life. My physical health is important but the pain is becoming an issue. You have some wonderfull information on injury recovery. If I join, does your program provide the option of working with an online trainer to explore some healthy possibilities, for working with these injuries.
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Michael
Dude - thank you for this. I'm fairly new to training consistently, and have been having trouble, even with trying to intentionally activate the chest muscles, getting to the point where I'm actually feeling the chest workouts in my chest, but this one did the trick. Been learning a ton from your videos, and seeing the results.
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Hanish
Heyy Jeff, Quick question, I am considering adding my resistance band to some of these workouts, especially the crush grip press
What do you think? I am looking to increase strength and activate more muscle fibers. Would be awesome if you did more videos combining resistance bands and weights btw: )
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Lenny
5: 45 -intensity is always going to be the key. - thanks Jeff for again reiterating this fundamental point that has guided me as I travel the path of body transformation. Oh yeah- more from you- -get comfortable being uncomfortable- and -revel in the burn- of a metabolic stress workout. Peace!
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Adam
This workout is absolutely no joke. I have solid chest development, and I have had trouble really getting my chest to be sore the next day after years of training it solid. I'm still sore two days later from this. You do it right, your chest is absolutely torched.
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Eugene
-JDCav24, I was wondering. Those exercises, that make you sore in 6 min are they replacing longer period of training session. Because atm, after I've done that, I am out. Power at 0. Or are they just a part of daily session, that needs to be done?
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1bluegrassbass
I love the 6 min. work out series! I do the abs, every day as Jeff suggested. It-s hard and it burns!
However, the chest one doesn-t burn, I think I am doing them wrong. Has anyone tried these and perhaps have any tips?
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Connie
Minute 1 - eccentric floor flys
Minute 2 - upper chest pullovers
Minute 3 - crush grip press
Minute -rest
Minute 4 - upper chest pullovers
Minute 5- eccentric floor flys
Minute 6 - Spider-Man push ups
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Bryan
Timestamps for myself
1min Floor fly 3: 40
1min Dumbell pullover 4: 00
1min Squeeze press 4: 20
1min rest
1min Dumbell pullover 4: 42
1min Floor fly 4: 51
1min Spiderman pushup 5: 01
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Best
Must I be working out every day? Because Suppose I work my chest or bicep today. If I skip a day without doing anything it goes down I mean it becomes small again. It's so frustrating so what to do?
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