Home Chest Workout - 10 Minutes (FOLLOW ALONG)
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Date: 2022-04-22
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Comments and reviews: 10
Kobe
Started doing this workout for my chest at home. Recording my results here.
DAY 1: Started with the easiest 5 (my first exercise was lateral pushups. I couldn't even get through it all like in the video, I had to resort to negative knee pushups because I couldn't even do regular knee pushups anymore. It's been a while.
DAY 2: Took a little less than a week to recover from the delayed soreness in my chest after the first time. I still couldn't get through the workout normally, started from shoulder tap pushups this time. Continued with negative knee pushups until the end.
DAY 3: Went pushups -> incline pushups -> knee pushups -> negative pushups -> knee negative pushups this time. Focused on full range of motion, touching my chest to the floor at the beginning. Pretty much got through the whole thing other than reaching failure early once. Good workout =)
DAY 4A: Went pushups -> knee pushups -> knee pushups until failure and then switch to negative pushups. Felt my shoulders get a good workout too. It's really weird that Jeff ENDS with shoulder tap pushups while I can't even start at them yet, haha. I gotta keep working on that.
DAY 4B: Decided to try two times in a day, once in the morning and once in the evening. Went incline pushups for 2 and a half rounds to try out different grips on the chair and switch things up. Then I resorted to negative pushups and negative knee pushups.
DAY 5A: I did pushups -> pushups -> negative pushups -> negative pushups -> knee pushups. Focused on full range of motion and I think I did pretty good.
DAY 5B: Spent this time going over doing a pushup with proper form - core, glutes, and quads tight, shoulders down and back, full range of motion. I won't be able to do very many but I want to focus on quality over quantity.
DAY 6A: Did a different workout today. Just simple pushups, 10 sets - 50% max reps with 2 min break between each set. Focused on quality reps again. I also checked my -max- pushups after a couple warmup reps, which is about 14. I also need to focus on pushing my hands into the ground inward to get an extra squeeze during each rep.
DAY 6B: Continued this different workout with 5 or 6 reps each set to focus on higher volume of quality reps. Went really well.
DAY 7A: I tried incline pushups again but I don't think it's working well for me yet. My lower chest is a lot weaker so it really wipes out my endurance for the next 3 exercises. I may skip out that one in the future since my first set of regular pushups went so good.
DAY 7B: I like doing 10 sets - 50% max for the evenings to make sure I really get enough volume in, while in the mornings I can focus on trying different pushup variations with higher intensity. Starting to see a difference in chest size, and I'm glad to see my triceps are getting some gains as well.
DAY 8A: Tried 2 sets of regular pushups, but I felt super weak today and couldn't finish the 2nd set. Maybe I'll try a bit less range of motion for the first routine of the day, and save full range of motion for the B workout. Worth noting I recover a lot faster after workouts now.
DAY 8B: Getting the hang of how to organize my A & B workouts. Tried 5 reps x 10 sets of pushups with 1min30 break, but definitely wasn't intense enough - still had enough in the tank to go to 10 reps on the last set. Will try 6 reps next time and see how it goes.
DAY 9A: I put a thick textbook under my chest for my regular pushups and knee pushups (today I went pushups -> incline pushups -> knee pushups -> negative pushups -> negative knee pushups. Then, I finished off with an overhead dumbbell press to failure (20lbs) to hit my triceps and pike pushups to failure to hit my shoulders. This workout felt really good, I'm starting to see some great gains in my physique. Nice!
DAY 9B: Went on a run on my treadmill for endurance training. Ran 1. 5km, but had to stop a couple times because my feet are not used to running at all. Overall, went better than expected.
DAY 10: Did the same workout as yesterday, except I didn't need to go to knee negative pushups today, as I felt pretty strong. I might try starting from shoulder tap pushups next time!
DAY 11A: Stacked more textbooks underneath my chest for my A workout to make my arm stop at an 90 degree angle. Started with shoulder tap pushups and ended with negative pushups. After the pushups, went 4 sets to failure overhead triceps db press and one set to failure pike pushups.
DAY 11B: Went full ROM, 6 reps x 10 sets - 1m30 rest between, still wasn't intense enough. Need to go to 7 reps next. Feeling stronger.
DAY 12A: Tried to perform as many 90 degree angle pushups in one go after a quick warmup, got 30. Then I did this workout starting from shoulder taps like last time, and ended with sets of triceps db extensions until I couldn't hit 10 reps in a set anymore. Pike pushups as usual too, but I did more this time. The gains are coming in.
DAY 12B: Did 10x7reps with full range of motion, but it was too easy! Finished my last set with 12 clean reps (except the last one, since I was struggling to failure. Serious gains! Will increase to 8 next time.
Also decided to add decline pushups to hit the upper chest and diamond pushups to hit the triceps as a finisher. Gotta keep the gains balanced.
DAY 13A & B: I did a back workout the day before this and my rear delts are feeling sore, so I just chose to do regular pushups only today. I did 10x8reps for my first workout and 10x7-8reps for my second.
DAY 14, 15, 16. : Changed workout to focus on strength building (avoiding fatigue, 10 sets throughout the day with 60+ minute rest time, etc. I definitely feel a lot stronger and I'll go back to the first exercise I tried on day 1 to compare soon.
Will continue updating this comment every time I do this exercise.
reply
Started doing this workout for my chest at home. Recording my results here.
DAY 1: Started with the easiest 5 (my first exercise was lateral pushups. I couldn't even get through it all like in the video, I had to resort to negative knee pushups because I couldn't even do regular knee pushups anymore. It's been a while.
DAY 2: Took a little less than a week to recover from the delayed soreness in my chest after the first time. I still couldn't get through the workout normally, started from shoulder tap pushups this time. Continued with negative knee pushups until the end.
DAY 3: Went pushups -> incline pushups -> knee pushups -> negative pushups -> knee negative pushups this time. Focused on full range of motion, touching my chest to the floor at the beginning. Pretty much got through the whole thing other than reaching failure early once. Good workout =)
DAY 4A: Went pushups -> knee pushups -> knee pushups until failure and then switch to negative pushups. Felt my shoulders get a good workout too. It's really weird that Jeff ENDS with shoulder tap pushups while I can't even start at them yet, haha. I gotta keep working on that.
DAY 4B: Decided to try two times in a day, once in the morning and once in the evening. Went incline pushups for 2 and a half rounds to try out different grips on the chair and switch things up. Then I resorted to negative pushups and negative knee pushups.
DAY 5A: I did pushups -> pushups -> negative pushups -> negative pushups -> knee pushups. Focused on full range of motion and I think I did pretty good.
DAY 5B: Spent this time going over doing a pushup with proper form - core, glutes, and quads tight, shoulders down and back, full range of motion. I won't be able to do very many but I want to focus on quality over quantity.
DAY 6A: Did a different workout today. Just simple pushups, 10 sets - 50% max reps with 2 min break between each set. Focused on quality reps again. I also checked my -max- pushups after a couple warmup reps, which is about 14. I also need to focus on pushing my hands into the ground inward to get an extra squeeze during each rep.
DAY 6B: Continued this different workout with 5 or 6 reps each set to focus on higher volume of quality reps. Went really well.
DAY 7A: I tried incline pushups again but I don't think it's working well for me yet. My lower chest is a lot weaker so it really wipes out my endurance for the next 3 exercises. I may skip out that one in the future since my first set of regular pushups went so good.
DAY 7B: I like doing 10 sets - 50% max for the evenings to make sure I really get enough volume in, while in the mornings I can focus on trying different pushup variations with higher intensity. Starting to see a difference in chest size, and I'm glad to see my triceps are getting some gains as well.
DAY 8A: Tried 2 sets of regular pushups, but I felt super weak today and couldn't finish the 2nd set. Maybe I'll try a bit less range of motion for the first routine of the day, and save full range of motion for the B workout. Worth noting I recover a lot faster after workouts now.
DAY 8B: Getting the hang of how to organize my A & B workouts. Tried 5 reps x 10 sets of pushups with 1min30 break, but definitely wasn't intense enough - still had enough in the tank to go to 10 reps on the last set. Will try 6 reps next time and see how it goes.
DAY 9A: I put a thick textbook under my chest for my regular pushups and knee pushups (today I went pushups -> incline pushups -> knee pushups -> negative pushups -> negative knee pushups. Then, I finished off with an overhead dumbbell press to failure (20lbs) to hit my triceps and pike pushups to failure to hit my shoulders. This workout felt really good, I'm starting to see some great gains in my physique. Nice!
DAY 9B: Went on a run on my treadmill for endurance training. Ran 1. 5km, but had to stop a couple times because my feet are not used to running at all. Overall, went better than expected.
DAY 10: Did the same workout as yesterday, except I didn't need to go to knee negative pushups today, as I felt pretty strong. I might try starting from shoulder tap pushups next time!
DAY 11A: Stacked more textbooks underneath my chest for my A workout to make my arm stop at an 90 degree angle. Started with shoulder tap pushups and ended with negative pushups. After the pushups, went 4 sets to failure overhead triceps db press and one set to failure pike pushups.
DAY 11B: Went full ROM, 6 reps x 10 sets - 1m30 rest between, still wasn't intense enough. Need to go to 7 reps next. Feeling stronger.
DAY 12A: Tried to perform as many 90 degree angle pushups in one go after a quick warmup, got 30. Then I did this workout starting from shoulder taps like last time, and ended with sets of triceps db extensions until I couldn't hit 10 reps in a set anymore. Pike pushups as usual too, but I did more this time. The gains are coming in.
DAY 12B: Did 10x7reps with full range of motion, but it was too easy! Finished my last set with 12 clean reps (except the last one, since I was struggling to failure. Serious gains! Will increase to 8 next time.
Also decided to add decline pushups to hit the upper chest and diamond pushups to hit the triceps as a finisher. Gotta keep the gains balanced.
DAY 13A & B: I did a back workout the day before this and my rear delts are feeling sore, so I just chose to do regular pushups only today. I did 10x8reps for my first workout and 10x7-8reps for my second.
DAY 14, 15, 16. : Changed workout to focus on strength building (avoiding fatigue, 10 sets throughout the day with 60+ minute rest time, etc. I definitely feel a lot stronger and I'll go back to the first exercise I tried on day 1 to compare soon.
Will continue updating this comment every time I do this exercise.
reply
LPowell-
I-m curious. I-ve recently started lifting weights again after 8 years not lifting. In only a week without supplements or anything only using Tower 200 band equipment that hangs on the door and two 25lb dumbbells I-m seeing size difference starting in my arms and muscle showing up in my back. Will these exercises increase size pretty quick? Another thing is I-ve seen this argument so many times but is it best to fully extend with push-ups or stop before you lock out? Thank You. Going to watch this again and see how I fare lol For reference I-ve been back to working out since Thanksgiving doing biceps, legs, forearms and triceps and for two days off those, working stomach, back, and traps. So two weeks. How many times a week should I do this and for abs do I need rest days in between when working them or work them every day. Great video!
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I-m curious. I-ve recently started lifting weights again after 8 years not lifting. In only a week without supplements or anything only using Tower 200 band equipment that hangs on the door and two 25lb dumbbells I-m seeing size difference starting in my arms and muscle showing up in my back. Will these exercises increase size pretty quick? Another thing is I-ve seen this argument so many times but is it best to fully extend with push-ups or stop before you lock out? Thank You. Going to watch this again and see how I fare lol For reference I-ve been back to working out since Thanksgiving doing biceps, legs, forearms and triceps and for two days off those, working stomach, back, and traps. So two weeks. How many times a week should I do this and for abs do I need rest days in between when working them or work them every day. Great video!
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Nathan
The first time I had to pause it and go back too many times for it to really count, did it all, but too many pauses. After about 15 minutes of rest I tried it again, this time following it to a T. My only confession is I could do the shoulder tap ones, but not as quickly as Jeff. I was wearing a big hoodie since I want to shed calories, and I have been fasting for 18 hours going into this. It was super hard to complete, but I am happy and wow this workout is awesome! It will for sure be easier after I lose about 5-10 pounds of fat!
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The first time I had to pause it and go back too many times for it to really count, did it all, but too many pauses. After about 15 minutes of rest I tried it again, this time following it to a T. My only confession is I could do the shoulder tap ones, but not as quickly as Jeff. I was wearing a big hoodie since I want to shed calories, and I have been fasting for 18 hours going into this. It was super hard to complete, but I am happy and wow this workout is awesome! It will for sure be easier after I lose about 5-10 pounds of fat!
reply
Steven
Hey Jeff. I do alot of your workouts online and they are the best. you and Jesse are awesome, thing is I am still struggling to get rid of the very bottom fat off my stomach. I know you aren't much for running or other cardio like that but if I asked you which one you would favour to do the job. should I get a running machine or cycling machine, my abs are coming all the way down but not at the bottom, by the way this chest workout is brutal if you do it right. but it doesn't half work, cheers guys -
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Hey Jeff. I do alot of your workouts online and they are the best. you and Jesse are awesome, thing is I am still struggling to get rid of the very bottom fat off my stomach. I know you aren't much for running or other cardio like that but if I asked you which one you would favour to do the job. should I get a running machine or cycling machine, my abs are coming all the way down but not at the bottom, by the way this chest workout is brutal if you do it right. but it doesn't half work, cheers guys -
reply
Luca
I honestly don-t think you-ll ever see this and I am okay with that. But Jeff, about six and a half months ago on January 1st 2021 I made the decision to change my life for my health and become more athletic. This was the very first workout I did and my life has significantly altered for the better and I wanna sort of tribute you for basically being the checkpoint if my start on this journey
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I honestly don-t think you-ll ever see this and I am okay with that. But Jeff, about six and a half months ago on January 1st 2021 I made the decision to change my life for my health and become more athletic. This was the very first workout I did and my life has significantly altered for the better and I wanna sort of tribute you for basically being the checkpoint if my start on this journey
reply
Pablo
Im a slim guy. Could i gain a bigger chest just by doing this workout 2x a week? Could i get some advice? My left chest is life really imbalanced compared to my right. Anything i could do to correct it or is it genetic? Cuz it looks pathetic rn.
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Im a slim guy. Could i gain a bigger chest just by doing this workout 2x a week? Could i get some advice? My left chest is life really imbalanced compared to my right. Anything i could do to correct it or is it genetic? Cuz it looks pathetic rn.
reply
sport
Every night since i do this workout now because I lift in the morning but I don-t want to get lazy neither. This is great to do right before bed and u drink a few scoops of protein right after the workout. Good stuff
reply
Every night since i do this workout now because I lift in the morning but I don-t want to get lazy neither. This is great to do right before bed and u drink a few scoops of protein right after the workout. Good stuff
reply
NELSSON
I just did the advanced version for the first time (first time I tried it. I've been doing the intermediate for a while and now I'm gonna start doing the advanced version. No excuses guys! Keep grinding!
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I just did the advanced version for the first time (first time I tried it. I've been doing the intermediate for a while and now I'm gonna start doing the advanced version. No excuses guys! Keep grinding!
reply
Barkan
I think I've done this routine 50 times. Whenever I have no time but my body needs some serious workout, this is a go-to video for me. I start 5 secs earlier and try to complete at least 6-8 reps.
reply
I think I've done this routine 50 times. Whenever I have no time but my body needs some serious workout, this is a go-to video for me. I start 5 secs earlier and try to complete at least 6-8 reps.
reply
Fmo02k
Man your videos are so helpful and awesome! Thanks for all this! Tho I always think to myself -well if he's getting tired what's gonna happen to me when I try it? - Hahaha. Gonna try this tmr!
reply
Man your videos are so helpful and awesome! Thanks for all this! Tho I always think to myself -well if he's getting tired what's gonna happen to me when I try it? - Hahaha. Gonna try this tmr!
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