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I Did HIS Chest Workout (AT HIS GYM)

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Rating: 4.5; Vote: 2

If you want to build a bigger chest then you'll want to use a chest workout that checks all the boxes and delivers the pec gains that you're pursuing. In this video, Jesse from ATHLEAN-X takes me through his chest workout at his gym. For years, these two have been building Jesse up from within the walls of the ATHLEAN X Box. Now, he s fully grown and ready to roam. See as he takes Jeff Cavaliere through his very own chest workout using machines, dumbbells and even chains. This workout for chest starts with the classic dumbbell bench press. After a couple brief warmup sets, the two set out to perform 4 sets for this basic chest building exercise. The first two sets are for 10-12 reps and the last two are heavier, with the goal being 4-5 reps. That is, until Jesse changes the script and makes the last set an AMRAP. Throw a little extra incentive in to the winner and we have the makings of a little bench press competition to raise the stakes even higher. From here, the two move onto the classic pec deck chest fly. Typically, this is an exercise that Jeff doesn t like. That said, it is much preferred to the unsupported dumbbell chest fly that is performed while laying on a flat bench. The pec deck allows for a safer bottom point, and therefore safer shoulders, than the flat bench dumbbell fly does. One of the tips that Jeff shares is that you can rotate your body towards the arm you re grabbing to make sure that you don t put any added stress on the anterior shoulder capsule even just getting into the machine. 3 sets of 12-15 reps is what was done to train the adduction of the function of the pecs. From there, we moved onto the cable crossover exercise. This is one of my favorite ways to train chest adduction. By doing this one arm at a time you are able to get a better, more focused contraction on each side and help alleviate any muscle imbalances that may exist. The goal here as always is to keep the chest out in front of the shoulder as you bring the arm across. If you lead with your shoulder you will shift too much of the load onto the delts and away from the chest. This is one of the most common chest workout mistakes people make. It takes away a lot of the chest growth that you can achieve by doing a workout for chest. 2-3 sets of each arm for this chest crossover exercise is the next step in this chest workout. Next, we hit the incline hammer press machine. This is actually a good machine that really helps people to engage their upper chest more effectively. The reason is, that the bench press angle is set to a proper 30 degrees to better engage the upper clavicular fibers better. Also, the machine locking you into the bar path of up and in allows you to really engage the up and in function of the upper pecs. The two load the machine up for 2 sets before moving onto what Jesse calls the curveball of the workout. Here, they break out the chains. A chest dip alone is not enough to finish this chest workout strong. Instead, they do a chest dip chain finisher. Starting with two chains around their neck, they do a set to failure then immediately strip away one chain and do another set to failure. Not quite done however since they take away the final chain and then do a final bodyweight set to failure as the last part of this triple giant set. When you re in the gym and are looking for a great gym chest workout you have lots of options. Here, you now have an example of a great workout for pecs that can be done with just dumbbells, machines and a few optional chains. Remember, it s important to perform your sets with an intensity level that challenges you. If you re looking to build bigger pecs you have to force them to grow. This comes from choosing chest exercises and workouts that challenge them from every angle and every function. If you re looking for a science based workout plan that helps you build a bigger chest and much more, be sure to head to athleanx. com and check out the ATHLEAN-X workout programs. Let strength coach and celebrity trainer Jeff Cavaliere take you through his exact step by step workouts to build a ripped athletic body in just 90 days. Check out the link below for access to this same workout plan. For more chest workout videos and the best exercises for a bigger chest, remember to subscribe to our channel here on YouTube via the link below and don t forget to turn on your notifications so you never miss a new video when it s published.
Date: 2022-08-02

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Comments and reviews: 14

David
Jeff I would like to know what you think about H. I. T training. IE Mike Mentzer, Jay Vincent etc. I personally think it is much better than traditional. Less work but more gains. It's really hard but takes way less time. 1 set to failure. 5 seconds up and 5 seconds down. It works. Even Dorian Yates in his prime trained only 4 days a week for 45 min a session. Unlike Arnold which was 4 hours a day 6 days a week. Maybe you like to spend your whole life working out but I would rather work out and then spend my life living. Also the Mentzers trained once every 4 - 6 days. Blast it then rest it. Repeat. Authur Jones the inventer of Nautilus, said 2 sets are better than 3 and 1 set is better than 2. Also check out Mr. America Hart(John)
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Rick
Hi Jeff. I began lifting at 19 and in my mid 50s now Over the years I have several shoulder injuries including a slap tear. I can pretty much adjust all of my exercises to work around the injuries with exception of chest. For now I do floor dumbbell presses and modified pushups. All lighter weight but use 8 sets of 8. No more than 30 seconds break in between. Pretty much what old school lifters like Frank Zane did. Can you recommend any exercises that would focus on the chest for someone with shoulder injuries? Specifically slap tears and AC joint
Thanks.
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Manuel
. Oh boy, oh boy, dips with chains? Oh, it is my favorite joy, the end of all pains. When the charismatic jehovah, trapped me in the abyss with solid chains, he said to me no one will take them off but me. Put them to good use. And he walked away laughing like a madman. So I made some parallels, put the chains around my neck like necklaces, and I did dips with chains. And my chest grew, widened, more than universe itself. And jehovah appeared. And he said to me my son, wow! What a chest! Now, put my holy heart inside it. And go love the world. .
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Smez
Hey Jeff, I know you might have covered this before maybe, but could you please elaborate on a safe protocol to test for your 1 rep max, in order to follow percentage based aspects of say a power movement like a dead row etc? I have a really bad back from an injury at 21 and would really appreciate your guidance here! I'd even love to see this covered in a new video as i think it could help many on a strength based full body program
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ATHLEAN-X
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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Nikolaj
great too see they train in a comercial gym. But comeone. 95lbs is 43kgs. Athlen is strong. 2 years ago I would do 3 warmup sets to 46kg 101lbs for 3 sets of 12 reps. So either hes setup at home is bull shit he is just tired. But again he shows you can build a great chest withoput lifting 200 kg.
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Lucas
You gotta love Jesse man. What a great vid! I ve got a question for you guys while I'm here Have you ever used these AI driven meal plan tools? I just used one called Next Level Diet and I put in my goals then it spit out meal plans that are actually pretty good.
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Breven
When I started at the gym I was much smaller, it s crazy now to be bigger than Jeff and be lifting more than the guy who helped teach me the exercises I do lol. Of course he s much older than me, but it s just a cool thought as I sit in my 5th year training.
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Kanishka
ATHLEAN-X Hey Jeff, really like your video, want to ask, what is the best way to train the lower back without access to a reverse hyper machine or a back extension machine. And also typically in a home workout situation how do I target it. Thanks
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Shawn
These are great. I like seeing what Jeff and Jesse actually work out with (amount of weight. Was expecting Jeff to load up with a couple more chains
Looking forward to the Jesse produced AthleanX workout program this winter!
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Ethan
Question for the Q&A: Having seen you train and do videos for quite a while now after your bicep tear, I ve been wondering, do you have any advice for those wanting to get back into training after having sustained an injury?
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ItsmeNekt
How do you know that you are ready to move from standard bodyweight dips to weighted dips? Like if I can do about 12 bodyweight dips is it a good idea to add some weight and go for 8-10 reps and slowly build back to 12?
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Eric
I really enjoyed this video alot! The progress that Jesse has made is really amazing. Keep up the hard work Jesse. We are ready to see Jeff take on the King of Quads. then it's Jeff's turn to put Jesse through a workout.
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Tagg
Hey Jeff, how do you have a great rest day?
I'll get enough sleep, still take enough protein, don't cheat with food in bad proportions, but I still come back on day 1 feeling subpar compared to my other days.
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