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Hey, guys! Jeff Cavaliere from athleanx.com and as you requested, a couple of you guys
out there asked me to do a chest workout. I put together a really great chest workout.
As you know, I don't give you the run-the-mill, same ordinary stuff that you've seen before.
I give you some other stuff that are slightly different, that I use with some of my top
athletes and celebrities, cause they always want a challenge, they want something new.
They can hire anybody in the world, they choose to work with me and I think a lot of it comes
from being able to come up with some creative stuff, challenging stuff. So again, some people
out there they're not into the split workouts, so I'm doing chest on its own or back on its
own, but if you're really trying to get bigger, if you're trying to create more of an aesthetic
look, like what you see on the professional athletes, they tend to do splits when they
aim to build more muscle. When you're looking for more performance, definitely circuit workouts,
compound movements, stuff like that. So again, I try to incorporate some circuits into what
I do anyway, so we're gonna take our chest workout here and I'll explain a little bit
about why I'm doing what I'm doing. The first thing I'm gonna do is a circuit for a stretch.
I wanna stretch the planks out to start the workout out. I'm gonna get down here. I'm
using these two thick, thick jump stretch bands. Now they can support my whole bodyweight.
You can get some that are even thicker than these. So I'm gonna start off here, come down,
support, stretch, come back to the top. Down, hold, come back.
[pause] Do about 10 of those. Head on right over here.
Head over to the dibs. What I wanna do is get 10 sets, jump over here to the dibs, circuit
format, where I'm not resting much in between. Now my tip on the dip: keep the chin to your
chest. By doing that, you're gonna add some extra stretch to the lower part of your chest.
Here. See that slight pause at the bottom? I wanna get the stretch at the other side
of my chest as I go into each rep. 10 of those, then head back to the band. 2-3 rounds of
the stretching exercises for the chest. Now we're gonna come over here and we're gonna
do the contraction part of the chest exercises. A piece of normal tubing, come across here,
one arm out. I pull it across my body and hold it. I'm gonna be working on the inside
of my chest. Come here and pull it out. Here and let it come back out. Again. Single arm,
right here. Pull across, hold in the middle. Pull it out. Hold it, always hold. Tension,
guys. Tension is your friend when you're working out and trying to build muscle. You don't
wanna just let it come back, swing it in, then come back. There's no tension there.
That's momentum, not tension. So I come here about 10-12, flip around to the other side,
come right in here to the pull-over. And what I'll do is I'll pick up a dumbbell, slide
myself forward and from here I might have to stretch out here, but the contraction is
right there at the top, on the upper chest. Kinda forms that heart shape below the collar
bone. Up, a little stretch here, up. [pause]
Again, about 10-12 here. And then work myself again through that circuit 2-3 times, from
the band cross over to the pull-over. I'm gonna grab a couple of weight out here. Power
block's the beauty of a home gym. I'll head over here now for the last two. Now I wanna
go through the compound movements. I wanna go through the exercises that are gonna make
kind of the whole chest work with the supporting muscles, triceps and shoulders. As already
I'm a little fatigued at this point of the workout, I wanna get some health into those
other muscles. I'm gonna take it down here, med ball, plain push-up. I'm gonna come down
here. I've got this leg up and this arm on the ball. Come down, switch it over, other
leg up, other arm on the ball. [pause]
Try to get 20. 10 switches on each hand, 20 reps. I'm gonna come right over here, grab
those dumbbells I brought over, incline bench to wrap things up. Set the bench to about
40-45 degrees, dumbbells up, down slide, pause. Don't go below the chest with the dumbbells.
You don't need to invite shoulder problems by going lower than that. So right here and
up. [pause]
So about 12-15 reps on that. Basically, going through that last circuit and getting through
our compound movements 2-3 times, that's your workout. 2-3 times do your stretch, your contractions
and 3 compound movements. I'll keep bringing these exercises to you, these movements. You
just write to me and get ripped at athleanx.com. Tell me what you wanna see. If you wanna know
all the secrets of what I do with my top guys, with the guys that really are the top of their
business, whether they be celebrities that you see on the red carpet or the guys that
are out there every single day and competing in professional sports, head over to athleanx.com
right here. Pick up your copy of the ATHLEAN-X training system. In the meantime, feel free
and follow me with all these workouts, pass them along to your friends, get everybody
involved. I wanna get as many as you out there in the best shape of your life. If you haven't,
look for the Washboard Wednesday Series right here on youtube, some of the most popular
series that I've done in a while are here. Follow at least 1-12 and get ripped abs in
a really short period of time. Alright guys, so we'll be back here later this week with
another great workout . Send in your request, grab a copy of ATHLEAN-X and I'll see you
in a few days. See you later.