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The PERFECT Chest Workout (20 MIN EDITION)

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Rating: 4.0; Vote: 1

m going to show you the best workout for chest that you can do if you are pressed for time and want to not have to skip yet another workout. To start, any fast chest workout must come with the acknowledgment that building strength should not be your top priority. You simply require too much time to get an adequate strength building workout given the extensive warmup time often needed to get ready to press really heavy weight as well as the prolonged interset rest periods that are needed to recover between sets. That said, a chest hypertrophy workout is something you can absolutely do. Especially, if you know the right strategies and methods for intensifying your workouts that will help you to counteract the decreased time of your workout. So we start this perfect chest workout 20 minute edition series with a step by step workout for building a bigger chest that is designed to show you exactly what to do. First, we are going to superset a cable crossover with a static dumbbell bench press. This is performed for 3 sets to failure. The key to this chest exercise combination when short on time is utilizing the first exercise as a pre-exhaust for your pecs. Often times in chest workouts you tend to let the shoulders and triceps dominate the movement. When this happens, the chest growth tends to lag behind. This is especially important when you only have 20 minutes to make sure that the pecs are doing their share of the work. By pre-exhausting with cable flys you are able to isolate the pecs as much as possible to fatigue them heading into the second half of the combination. Here we have the static dumbbell bench press. Now, in addition to the limitations in strength building that a fast chest workout like this has, we opt for the dumbbells since the load can be lighter and the switch between weights that will likely occur between sets as fatigue mounts will be quicker. The static press gives me an option however to not have to go light on the exercise. We still want to maximize the amount of tension we can drive into our pecs. By maintaining the hold in the low position the tension is kept at a high level whether pressing or not pressing. The slow movement and focused effort on one arm at at time also allows the shoulder to feel better with less warmup than a traditional bench press. We move onto a classic dumbbell incline bench press for 3 sets to failure. This is a great classic second exercise to ensure that we hit the upper pecs as well. We move onto the third exercise and it is a dip. Here however we are doing it in drop set fashion again. We move from a bodyweight dip into an assisted dip or weighted to bodyweight if you can do more than 12 reps in a set at this point. The key is fewer sets but done as a superset to limit the interset rest periods to keep the workout moving. Finally, with just minutes to spare, you grab the band used for dips and do some high to low crossovers. Once again, taking advantage of the chest muscle adduction to finish with a lower pec burnout. All together the perfect chest workout 20 minute edition looks like this: 1A. Cable Crossovers - 10-12 reps to failure 1B. Static DB Bench Press - 5 reps each arm to failure Perform 3 sets as a superset. Don-t be afraid to drop the weights as needed to maintain high tension even if rep counts change a bit as a result. 2. DB Incline Bench Press - 10 to failure Perform 3 sets of 10 to failure 3A. Bodyweight Dips to failure 3B. Band Assisted Dips to failure Perform 3 sets as a superset. If you can do more than 12 reps of bodyweight at this point in the chest workout than add weight and use bodyweight dips as your second exercise. 4. High to Low Banded Crossovers x 30 seconds each arm Perform 3 sets of each. Do not rest between sets. Your rest for your right arm is when your left arm is working and vice versa. If you are looking for a complete chest workout that comes with meal plans and workouts for every other muscle group, be sure to visit athleanx. com via the link below and
Date: 2022-04-22

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Comments and reviews: 10

SKY
Sir Jeff, please help me out. I think I just ruptured my left pectoralis tendon ( I think it's a partial tear. I started working out my chest and abs at 5: 30 p. m. and stopped at about 6: 15 p. m. and I didn't feel any pain or difficulties doing the exercises, I mainly did floor fly and push-ups for my chest. After several hours at about 9: 30 p. m, I went and flexed in front of the mirror (to check my progress) but then suddenly I felt a pain ( tearing sensation) in my left pecs specifically around the tendon that attaches to the humerus bone. Please help me out, I'm just 16 years old and I don't know what to do!
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BatteryJuicy
I need help! I have a ganglion cyst right on the wrist on the outside and it gets in the way of stuff like placing my hands on the ground to do pushups so instead I do them on my fists(to keep the wrist straight) but then my knuckles bleed and the wrist hurts like hell. Do you know any workarounds or any way to get rid of the cyst? I went to an orthopedic 2 years ago and he said surgery; so I did it on one hand and after one month it came back! I would appreciate it if you made a video about this topic or if you replied to the comment if it's not video material.
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$CaliGrwn77$
Prefect video man I love how it was e: 3rything you should have at home. no gym bar bells no weights. just bands and body weight. Plz do another 20min speed training same concept except this time fore Arms biceps shoulders the next one upper back lower back, lats and obeliqs. like a push pull method. keep it up man the good looking on the solid info and not a half ass demo with minal facts or education. ----.
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Kenny
Hey Jeff, I have a question involving diet. I have to have surgery in 6 months to remove my entire stomach due to a genetic cancer. While I know weight loss will come naturally from this surgery, will it still be possible to not only keep my current muscle mass, but gain more, even from the restrictive diet I will be on for the rest of my life? I'm only 22 years old, if that makes a difference.
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Brandon
Don-t know if this will get seen. I-d love to see a video for trades guys. On proper engagement for digging, etc. or other laborious activities. What and what shouldn-t be activated.
I tore my rotator cuff from a decade of working with concrete. Mostly Recovered now, but it-s a super common injury among construction workers, as well as other injuries. How can we improve our movements!
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Allon
-My -no-time-no-split- whole body workout: -
(Open for suggestions)
Chest- Crossovers, Inclined dumbbell press, Dips
Back- deadlift, pull-up, Jeff's band thing
Abs- leg raises, ab-wheel
Legs- goblet squats, lunges
Biceps- just the regular curl
Shoulder- side raises
Glutes- weighted hip thrusts
Core and obliques- punch and twist movement against band.
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Silence
My problem is I am allergic to MANY foods. Any tips? I can-t have any meats beside very well done beef well done pig meats and some kinds of turkey. No fish no soy ( so no fake meats ) no nuts not any seafood not most tropical fruits and a few extras that I don-t kink are helpful. Can any help?
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Jeremy
I feel like cable cross is more effective than push up for building chest. Because when I do push up I feel the burn in my shoulders more than my chest regarding to maintaining proper technique. Push ups are effective for some people but i guess some workouts is not good for everybody.
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rj
Really helpful -
Can you make a video on -how to fix interior curved shoulder. how to fix that at home? Because I recently noticed my shoulder are in bad condition specially the right one. and maybe because I'm right handed person. it would surely helpful if you made a video one this.
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bkLEGION3000
As an endomorph the one cool thing my body can do is recover FAST. I regularly only do 40 second recovery between sets. I once had a trainer make me wait 3 minutes between sets and I was bored and looking at the clock after 2 minutes of waiting.
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