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Home Chest Workout for Hardgainers (NO EQUIPMENT)

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Rating: 4.0; Vote: 1

t really been delivering the results you are hoping for, this is the video you want to see. Here I am going to show you a simple but brutally effective way to build a big chest at home without dumbbells, bench press or any equipment at all. The key to the structure of these exercises is that they are stacked in order of difficulty. You pick the one that is most challenging to you and work your way backwards from there. Here is how it works. Start by identifying the chest exercise that is most challenging for you and that you can get a maximum of 3 to 8 reps on before reaching failure. This becomes your starting exercise. Perform 4 sets to failure of this movement and immediately perform a crossover isometric squeeze to fully adduct the arms across the chest and take advantage of the complete chest contraction. Your goal is to squeeze this contraction of the pecs as hard as you possibly can for the entire 30 seconds. As soon as you are done with this, rest 2 minutes and repeat until all 4 sets of your most difficult exercise are finished. From here, you move backwards through the alphabet 3 letters. So if you were to complete the E exercise as your first chest exercise then you would be doing a drop set of the D, C, and B exercises. The goal of your chest drop set is to not rest between the exercises and to take each one to failure. By training to and through failure, you are eliciting a strong metabolic stimulus for overload. In the absence of the heavy weights more commonly associated with training in a gym, this home chest workout option gives you a strong alternative for taxing your chest muscles without equipment or machines. The exercises are stacked in such a way so as you should be able to continue to perform reps even after you have reached failure because they are mechanically easier than the one that preceded it. For example, even in the beginner version of the workout you will be ending with a combination of hand release pushups from your toes, incline pushups (which takes some of the load of gravity off of the body to make them easier) and finally pushups from your knees (which further unweights your body and makes it even easier to continue. The point is, you should always be able to come up with three exercises that are sequentially slightly less difficult giving you the option to keep repping out even when you thought that you had nothing left in the tank. Don-t feel constrained by this workout on the high end either. You can always choose a few more difficult versions of the pushup (some shown in the video) that can serve as your F exercise or even a G exercise. If you were able to do this crazy G exercise then you would perform 4 sets of that supersetted with the crossover isometrics and then perform your 3-4 rounds of the giant set drop set, this time with F, E and D chest exercise comprising it. The key is, there are no excuses when training outside the gym and performing home chest workouts for mass. You can still get results, you just have to change the stimulus that you are attempting to create on the pecs to drive that growth. In the case of chest workouts at home, the best thing you can do is know how to utilize progressive exercise difficulty to your advantage to create an overload that can help you to grow a bigger chest anywhere. If you-re looking for a complete home workout program that builds more than just your chest, head to athleanx. com via the link below and
Date: 2022-04-22

← How to Hit EVERY Muscle with a Pushup! (TOTAL BODY)

The 10 Greatest Home Exercises of All Time! (HIT EVERY MUSCLE) →

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Comments and reviews: 10

Sk0lzky
Tbh I'm not sure if one arm push up is the best choice here if you can implement some kind of additional weight like books. It's a really complex exercise that requires lots of work from other muscles but more importantly it's really hard to do in a controlled manner - even experienced gymnasts and other beasts of calisthenics often let their body compensate by recruiting unnecessary muscles by eg. slightly shifting the point of balance, especially when they're tired. You do you, of course, just be mindful! I'm a great fan of the exercise myself, one arm push ups are more impressive than human flag or front lever in most cases, especially if you can get a girl to sit on your back while doing it(at least they used to be in high school -shrugs- )
PS I don't think I ever got to disagree with Jeff, he's like a Messiah of exercise and body mechanics and I don't necessarily do it here either, just suggesting a slightly easier, more boring route that gives you more control (by sacrificing the 100% bodyweight approach)
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Aleksandar
Tried it out today for the first time. Managed to start from the one-arm-posted pushup with 12 good reps before failure. Felt quite good about myself and started working my way down. Everything was going fine, until I reached the bear pushup: in the first two sets couldn-t make a single rep, then in my frustration in the third set decided to skip the incline pushups and give those damn bear pushups a proper shot. managed two and collapsed on the third. Anyone else having that problem?
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JordyBanany
Hi! big fan from the Philippines. started working out at the start of the pandemic and lost about 10kgs. Switched to this workout when I saw this and really loved it.
I would just want to ask how to properly do the 1 arm posted pushup. I can already do around 15-20 reps(higher on right arm) at the 1st set. But i feel shoulder pain. I think because i flare my elbow outwards too much to focus more on the chest than on the deltoids and triceps.
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ATHLEAN-X-
-NEW -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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Muhammad
Hey Jeff! A lot of your followers are muslim (including me) and we're fasting right now because it is the month of Ramadan. I was wondering if you could make a video explaining when the best times would be to workout and what types of workouts to do or avoid such as hiits, weightlifting, plyometrics, etc. Thank you!
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Ayan
I was having a pizza with my friend when he said he was on a diet and pizza is his regular cheat meal and part of diet plan he got from NextLevelDiet. I thought he was crazy, but after a month I noticed his body has changed a lot. He looked better than ever. I should really visit that website
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Linky609
I'm way late to the comment section but here it goes anyway. Oddly enough the hardest exercise for me on this was the bear pushup, my shoulders just really don't like that position. Possible substitute exercise or suggestions to make it more comfortable?
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Bobby
Question for thought. If Jessie has been training with Jeff-s methods for a good long time now, why isn-t Jessie buffer, if Jeff-s methods are that great. Not hating it-s a legitimate question. Is he not training consistently or it-s just his genes?
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Joe
Its so easy for me to build muscle. I have massive amounts of muscle with no work. More than you. I am just not motivated. So I know my muscle function is not as good as yours. But I am just not motivated anymore. Nothing seems to push me anymore.
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KaosRunes
I can see Jesse's growth. Especially in his shoulders. They're becoming more defined. Jeff you shouldn't give him too much of a hard time, he is still a pup and just overly excited lol I love the videos they help alot. Keep 'em comin'!
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