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The PERFECT Home Chest Workout (Sets and Reps Included)

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Rating: 4.0; Vote: 1

s as close to perfect as possible. In this video, I-m going to show you the perfect home chest workout to work your entire chest from top to bottom, putting the latest in sports training science behind the exercise selections. Make no mistake, training at home does not have to be a compromise. I-ll show you how to build bigger pecs regardless of whether you have a gym membership or not. To start, you have to cover a bit of the anatomy of the chest to better understand your workout attack plan. The chest has two distinct portions with separate nerve innervation. These are the upper or clavicular area and the lower or sternal area. The lower portion is actually comprised of two distinct zones as well that can be influenced a bit further by the direction that you move the arms in space and the fibers that get placed at a better mechanical advantage. The bottom most portion of the chest, the abdominal head, is something that therefore can be hit better with some chest exercises than others and will be considered in this perfect chest workout. We start with the first exercise combination of an archer pushup supersetted with a banded crossover horizontal to midline. The key to most bodyweight exercises done at home is to make sure that you are training them with enough intensity to cause muscle growth. The best way to ensure this is to take these both to failure. Too often, when people prescribe rep counts on bodyweight exercises they fail to take into consideration the dramatically different strength levels different people may have. By prescribing the exercise to failure, we equalize these discrepancies and ensure max effort. Next, we want to do a second middle chest exercise, this time it-s the banded pushup. The difference between the two exercises is that the archer pushup has a strength curve that places the majority of the tension overload on the chest in the bottom most position of the rep (like the bottom of a bench press) while the banded pushup flips the strength curve to be most difficult at the top with the added tension of the band. Here again, you want to superset that first exercise with another banded crossover done horizontally to get the workout started. In each case you would want to do 3-4 sets of the combos in the first two chest exercises in this workout. We move onto the third exercise in the perfect chest workout and this time we want to hit the upper chest. To do this we actually want to place our body on a decline, as with the decline wall pushups, in order to change the orientation of the arms in relation to the body. By doing this, we get an arm that is relatively higher than our torso (as it would be doing an incline bench press if we had one) and this will recruit the clavicular fibers the best. Superset this again with a crossover but this time take the band in a low to high path to really target the upper chest the most. Next, we have to hit the abdominal head or lower chest fibers. The best way to do this is by switching rooms in the house for this home chest workout and find a corner of your kitchen counter to do dips. Now you may not have this as an option but that doesn-t mean that you are out of options. Instead, you can do the incline pushup off a bed and choose either the easier plyo clap version or the behind the back version which requires more strength. Once again you want to take this to failure and then superset it with a crossover with a band - this time high to low. Finally, we end the workout with an alternating twisting pushup. This is a killer finisher and helps to create relative adduction of the arms across the chest by twisting the torso into the arm rather than bringing the arm across the chest. The effect is the same and the burn it creates to end this perfect workout is the final icing on the cake. For a complete workout system with all of your sets and reps spelled out to get you not just a perfect chest workout but perfect workout for every muscle in your body, be sure to head to the link below and
Date: 2022-04-22

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Comments and reviews: 10

Boris
hi there, thanks for the high quality videos. I have a question. I have suffered a lesion of long head of biceps labrum that I made by trying to lift a dumbbell that was too heavy. After doing an MRI and having it diagnosed by a physician, he ordered physical therapy and isometric and band exercises (that are not really helping, though it's been months now. He also forbade all of the weight exercices and anything that causes pain and discomfort in the region. This is my question - are there any chest exercises I could do with this condition? Bench pressing and push ups are strictly forbidden. I wasn't able to think of any that would not include the hurt right arm biceps. Also, if you would have recovery exercises to suggest for this specific condition too, it would be greatly appreciated, as the current ones are not really helping. Thanks in advance and keep up with the great content. Kind regards,
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Joe
Not sure if anyone else has had this issue but for me i can do everything on here fine exept the archer pushups. Every time i do 1 i get a pain in my shoulder joint on the straight arm side and no matter what i do after doing hours of reaserch and many many different variations it still hurts alot to the point where i cant do any of the rest of the workout. Hoping someone can tell me what im doing wrong because its driving me up the wall or give me a different exercise or something. Ill take anything i can get at this point not that anyone will respond seeing as how this is almost a year old.
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Daniel
Hi Jeff! Thanks so much for putting up such great content! Due to the current health crisis situation and some health conditions that put me at risk for complications with respiratory diseases, I will be working out at home for the foreseeable future. I really enjoy Xero but I do have the equipment for these perfect home workouts. Would it be possible for you to produce content for legs, arms and back? Thank you again for everything. I am hoping to get back it with beaxt when it is safer to go back to the gym!
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Yuppi
Wait are you supposed to do 1A 3x to failure, then 1B 3x to failure and repeat that cycle 3 or 4 times? So essentially doing 1A and 1B 9-12 times to failure? Or 1A to failure, 1B to failure and repeat that cycle 3 or 4 times resulting in 3x to failure in both? Heck, I couldn't even get a full rep in 5. after doing A+B to failure and repeating 3 times. The reps to failure in 2, 3 and 4 wasn't too impressive.
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IFAZ
Exercises: Superset A and B together for 3-4 sets. -
1A: Archer Pushups 2: 11 -
1B: Band Crossovers 2: 40-
2A: Banded Pushups to failure 3: 37-
2B: Band Crossovers (again) 4: 26-
3A: Decline Pushups 5: 24-
3B: Band Low to High Crossovers 6: 20-
4A: Dips / Incline plyo pushups (alt) 7: 00-
4B: Band High to Low Crossovers 8: 20-
Burnout Alternating Twisting Pushups 8: 38
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Kody
My apologies if this was answered already, but how should I do the crossovers? I would imagine that whichever arm you use first will get fatigued faster than the one after, as it has had more time to rest. I'm thinking of just doing one arm after each set and doing 4 sets so it's even? If you do both, won't the second arm be able to do more reps, given it has had more time to rest? Any thoughts?
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Daniel
1A. Archer Pushups 2: 14
1B. Banded Crossovers (Horiz) 2: 46
2A. Banded Pushups 3: 34
2B. Banded Lo-High Crossovers 4: 23
3A. Decline Wall Pushups 5: 21
3B. Banded Lo-High Crossovers 6: 17
4A. Counter Dips (Incline Plyo Pushups Alt) 6: 56(7: 33)
4B. Banded High-Lo Crossovers 8: 21
5. Twisting Alternating Pushups 8: 45
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El
Question about This workout. I assumed that when doing the superset crossovers with the bands we do both left and right side of pecs? Then the break until the next set. Just want to make sure. I did both sides. Took longer than I thought it would have when I first saw video. Taxing great workout. I-ll be feeling it tomorrow! Woooooo
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oskar
when in the video it says every exercise is 3x to failure 3-4 sets of the combo/exercise does it mean 27x-36x every single one of these exercises per week or 9x-12x per week (in the case that I workout 3x a week? because if it's a bro split workout and this is meant to be done only once a week I am killing my gains right now.
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Kenny
Got any advice for doing these and barely feeling my chest work? Not saying the excercise isn't good. I do feel it at points. But I get the feeling it isn't working as well as it should be for me, in guessing my chest muscles are just really weak and my arms are making up for it. Cause I feel my arms working
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