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The PERFECT Chest Workout (Sets and Reps Included)

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Rating: 4.0; Vote: 1

t make the chest workout complete. In order to round out your pecs with a well rounded workout you need to fill in the gaps of what is lacking on those popular chest exercises. That is what we do in this video. 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 close look into each of these classic movements 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. This is a problem when it comes to developing a complete chest. Just because you are going through a full range of motion on the exercises that you are doing it does not mean that you are taking a muscle through its full range of motion. For instance, all chest exercises are performed by changing the angle of the arm at the shoulder. Because the shoulder is a three dimensional ball and socket joint, you have a great deal of motion available to you on your chest exercises. That said, with the hands being fixed on a barbell, dip station or the floor through most of the common chest exercises you are not able to take your shoulder through the full horizontal adduction that it is capable of going through. Due to this, there is limited activation of the pecs since they are built to take the arm fully across the body, over midline into a more complete adduction. The solution to this problem is to not forego the popular mass building chest exercises but add to them, in drop set fashion. Here is how to construct the perfect chest workout with that in mind. Barbell Bench Press - 4 sets of 6, 8, 10, 12 reps Immediately into a horizontal chest cable or band crossover for 15 reps Incline DB Bench Press - 4 sets of 6, 8, 10, 12 reps Immediately into a low to high cable or band crossover for 15 reps Weighted Dips - 4 sets of 6, 8, 10, 12 reps Immediately into a high to low cable or band crossover for 15 reps Weighted Pushups - 3 sets to Failure Immediately into a banded crossover pushup for 15 reps with band on each arm When you put this together in drop set format as I-m suggesting here, you not only now hit the chest through it-s full range of motion but you hit every area of the chest as well. The drop down allows for the lesser intense exercise to be more taxing since it was just preceded by a more difficult compound lift. This is just one example of how to apply science to your chest workouts. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at and get started right away on building a ripped, muscular, athletic body
Date: 2022-04-22

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Comments and reviews: 10

Pacal
Your resistance band suggestion got me thinking. I have had a terrible time to get my chest to do anything, in spite of incline and level bench presses. I was doing chest pullovers, and dips too. all of these in my routine never seemed to work. so obviously my technique is still not right. You mentioned in the past that squeezing the chest as one presses is key to chest development, but I have never been able to do this.
However, this all brought me to my solution. What I did was attach a 10 lb resistance band to each wall (to the left and right of my bench. I then attached a ankle strap to each wrist, and then attached each of those resistance bands, one to each wrist. I then go through my bench presses with my PowerBlock dumbbells. and these resistance bands then force me to squeeze my chest as I press. For the first time ever I woke up the next morning with a sore chest. and I only did 2 sets using 40 lb PowerBlocks. I think I'm FINALLY going to resolve my chest development problem.
Thoughts?
reply

Manuel
DB= dumbell
BB= Barbell
1. DROPSET
1. 1 1: 35 BB Bench press 4 sets (6-8-10-12)
1. 2 4: 25 Horizontal cable/band crossover 4 sets 15 reps
2. 2: 10 Incline DB Bench Press 4 sets (6-8-10-12)
3. 5: 25 Low to High Cable/band Crossover 4 sets 15 reps
4. 2: 45 Weighted dips 4 sets (6-8-10-12)
5. 6: 05 High to low Cable/band Crossover 4 sets 15 reps
6. DROPSET
6. 1 6: 25 Weighted pushups 3 sets to failure
6. 2 6: 35 Band crossover pushups 3 set 15 reps
7: 00 Full workout
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Kyle
Absolutely love the video Jeff such great content as always. Quick question for anyone who would know, would this work out be split in to two different days as if this whole workout was trained twice a week, it would go way over the 20 set weekly max discussed in Jeff Nippard-s video explaining the maximum sets per week per muscle group.
Any help on this would be great for anyone who knows
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abe
Jeff I have an impoortant question on -Sets per week- Your perfect Workout shows 24 sets- for a perfect chest workout 6: 58, however your other video states that the amount of sets per muscle group you want to do per week is 8-24 sets, split over several days. so say 12 sets on Monday, and 12 sets on Thursday. Which one is right? I'm confused on how it is supposed to be.
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Triple
Gave this a shot and was pleasantly surprised. Went relatively heavy, 315 on flat and 110 on dbs. The cable xovers gave a great pump. By the time I got to dips I was spent, no added weight. I did finish with a drop set of incline bb press. Gonna mix up the bb and db alternating flat and incline on each. Great video!
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TTVStick95
All your videos are helpful. I've created my first weekly workout using a lot of your videos. It is a lot of work, though, but it's a great learning experience. I will probably switch to an AthleanX program one day. I need to see what I can -lock-in- concerning muscle growth/strengthening.
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Hasan
Hi everyone, I don't know if it is important but wanted to ask. I didn't understand one thing about drop sets. Let's make an example about 1A and 1B. Should I finish all 4 sets of 1A to go to 1B or should I do 1 set of 1A and go to 1 set of 1B and repeat that 4 times?
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Jakub
Hey guys, awesome content Jeff! A quick question - the 6/8/10/12 sets should be done with the same weight selected to be able to perform 12 reps and the first ones as a warm up or should the weights be decreasingly adjusted from heaviest at 6 reps to lightest at 12?
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Nolanime
does AthleanX has a video how to do all this in order? I want to start to go to the gym, so i have no idea what to start. Can i know the order, from monday to sunday, how to make the order, which day which workout to make?
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Terrible
Always found it interesting how you can target the upper chest and lower chest. How do you target the upper bicep and lower bicep? The upper quad, lower quad and middle quad? I always thought muscles contract all or none.
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