The PERFECT Home Chest Workout (Sets and Reps Included)


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. We are bringing back one of the most popular
series on this channel. The Perfect Workout Series, but this time
as you can tell, I’m not in the gym. We’re going to do a home version for each. We’re going to kick it off here today covering
the chest. Look, we start all the “Perfect Series” out
by understanding the anatomy of the chest. You can see there are a few different areas
we have to hit. Right off the bat, we’re going to have to
target, at least, the upper and lower chest. Meaning, the portion up here called the clavicular
portion and the sternal portion. There’s also a third portion people don’t
talk about all that much. It’s this one here. It’s the abdominal head. The very lower portion. The most significant fact about the three
different areas is that the fiber orientation changes, depending upon where in the chest
it resides. So, if we’re talking a out the middle portion
of the chest – the sternal fibers – theyré pretty much going to run straight across from
the sternum, over to our arm. Whereas, when we’re talking about the clavicular
portion, we have fibers that run like this off the clavicle and down. That’s going to influence the exercises we
select. Finally, when we talk about that abdominal
head, we’re talking about fibers that run from the bottom portion up here. So, we’re going to “follow the fibers”, like
I always tell you to do, we’re going to have to move our arms in different orientations
in order to get a complete chest workout. But we’re going to do it. With that being said, let’s get rid of the
equipment, let’s get right here in this small area of space, because you’re not going to
need a lot to do this, and let’s start knocking them out here in, what we say, is a perfect
workout. So, let’s kick off our Perfect Home Chest
workout with our first exercise combo. No, we don’t have the option to run to a
bench-press like we would in a gym, but it doesn’t mean we can’t get an effective workout
with just our body and space. Especially if we use a couple of scientific
training principles. The first one is that of a mechanical drop
technique, combined with overlapping of some strength curves. So, if we were to look at a traditional bench-press,
there are two portions of the lift. The bottom portion, which we know tends to
be the hardest. We want to make sure we’re training that zone. I’ve told you before how the benefit and use
of pause reps is going to help us do that on a traditional bench-press. We can overload it without a bar by utilizing
our body and space like this. This is an archer pushup. This is loading the chest up in this low position. I have to generate the most amount of force
in this bottomed-out position, which is pretty difficult. Look, if you’re just a beginner and starting
out, you don’t have to do these from your toes, like I was doing them. You can do them like this, just from your
knees. When we’re done with that, we want to take
advantage of the fact that, yes, we’re going to go right to failure because these are bodyweight
exercises and I can’t prescribe 12 reps for somebody that can do 30. Go to failure and then go right into this
next exercise. That is a crossover with a band. You can see I’m just attaching it to anything
that’s convenient, that will be anchored sturdily next to me. I bring my arm across and the benefit here
is that I’m getting adduction. I’m getting my arm fully across the chest. That’s a component that’s very much missing
from the archer because of how wide our arms are. But if you want to get a complete chest contraction,
we need to include it. Now we do three sets here. Once again, we take that portion of it to
failure. Rest about 60 to 90 seconds, get right back
into it for about three sets. Now we move onto the next exercise. But what are we doing? There’s a purpose here. We’re moving onto a secondary range, overloading
a different range of the bench-press, complementing the strength curves that have some weaknesses. Again, we had an overload in the bottom position
of the archer, but we had no overload here in the traditional version of the next exercise,
the banded pushup. What we do have here is an overload at the
end, complementing those weaknesses. You wouldn’t want to do this exercise first
because you’d fatigue yourself and then go to the harder range of motion – that bottomed-out
portion – and you’re going to have some struggles. So, we do this in a particular order, for
a particular reason. But what we do is wrap a band around our back
and press up. We try to press up explosively. We try to get through that with that end range. This is something you probably would have
done with chains, if you’re doing a traditional bench-press to add some extra weight and tension
toward the end of the rep. But here, we’re just trying to accelerate
through that portion. The hardest part of the lift, when the bands
are reaching their highest amount of tension. Keep pushing as much as you can until you
reach failure, once again. Then what would you do? You keep it going. You have the ability to drop here. But we pick an exercise that complements the
exercise we just did. Something with adduction. The same one we just did. Now you’re going to pair up one more of these
exercises with another crossover, three times, resting 60 to 90 seconds between sets. So, we move onto the next exercise in the
workout. This is going to target more of the upper
chest. All we have to do is utilize one of these;
a wall. You probably have a few options if you’re
in your house somewhere. You can put your feet up on something. You don’t need a lot of space. Just somewhere you can fit two feet up on
that wall. The idea is to create and angle of your body. We don’t have access to an incline bench-press
to do an incline bench-press. We need to figure out a way to do it with
our own body and space. This is how to do it. Anchor your feet up high on the wall and what
it does is, when you put your hands down on the ground to start positioning yourself,
realize what happens. They’re not here. They’re going to be relative to your torso
at a higher angle. If you remember what position that is for
the arms, you realize that’s something similar to an incline bench-press. We’re going from that low to high position. Now, with our feet up on the wall we start
doing these wall-supported decline pushups. The idea being, we’re going to target that
upper chest in a difficult way. These are not easy. As a matter of fact, I always say ‘you have
two options if these are too difficult for you. You can lower your feet down the wall a little
bit, realizing it’s going to make it a little bit easier, but it’s also going to sacrifice
a bit of the targeting toward the upper chest. Or you can simply put your knees on a surface
that’s elevated so you can drop your body down. And the shortening of the body, the shortening
is taking away some of the distance of the legs is going to make the exercise easier
for you. Whatever it is that’s helpful for you is going
to allow you to at least get six to ten reps. That’s the version you should do. As soon as you’re done with this what do you
want to do? We want to complement it again. With what? An exercise that adds adduction, once again. We’re not getting a complete chest contraction
if we don’t get full adduction of the arm that crosses midline. We can do it with a different setup with the
same exercise. It’s still the band crossover, but this time
we’re going from a low position, to a high position. You can see, every time I bring that band
up and across my body, look at the shifting of the focus. Look at the clavicular fibers coming down
and out. Down and out toward that arm. They’re taking over and doing most of the
work because we’ve changed the path and the position of the arm. You go through both parts of this thing to
failure. Rest 60 to 90 seconds in between and repeat
for three or four sets. Next, we move onto the lower portion of our
chest. Here we have a couple of options. I prefer that you use a kitchen countertop. Why? Because you can do a perfect dip in this situation
here. Anytime you have that angle of the kitchen
counter, or any counter that’s in your house that’s angled this way, you can put your body
right up in there, put your hands right up on the counter next to it, and you’re in a
perfect position to do dips. You’ve cleared enough space for your legs
to be able to go up and down. I like the dip. It’s one of the best ways to target the lower
chest. Why? Again, it’s following the direction we’re
looking for. In this case now, high to low. Let’s say you don’t have access to a kitchen
counter that looks like that. You’re not out of luck. What you can do is utilize the bed, or the
couch that’s in your living room, or in your bedroom. All you have to do is position your body in
an incline. The incline position, when your arms are down,
you can see they’re oriented at a lower angle than horizontal. But this is perfect for recruiting that lower
chest. Now, I still want to make these things difficult. I’m not looking to sacrifice the effectiveness
of the workout just because we’re training at home. if you want to make this difficult, try to
create an opportunity to spend more time in the air. Make sure you get high enough that you get
your arms behind your back, and then back down in time to catch the bottom of that pushup. It’s a little more difficult and more challenging. But again, if you can do it, I suggest you
try to do this. However, if you can’t, you don’t have to
go back behind the back, but you do still have to push with enough force to clear your
body from the bed and rep out from there. Remember, all the way to failure and then
one last time we’re going to take that crossover to include adduction. But this time, we’re taking it from an anchored
position high across your body, down low. Before we wrap it all up, guys, I like to
make sure with bodyweight workouts that we’ve fired up the chest and made sure it’s given
all it’s got in that particular workout. We can do that with one, final burnout. One, single exercise that we’re going to do
three times. This is the alternating twisting pushup. I go down and come up. Something interesting that’s happening here
is I’m getting that adduction we talked about throughout the entire video. But I’m not having to bring my arm across
my chest. Instead, through relative motion – another
scientific training principle – I’m rotating my chest into my arm, creating adduction without
having to do any movement of the arm itself. Our arms are locked in position on the floor,
so it’s my only option. But you’ll find when you do these alternating
reps – left and right, left and right, left and right in burnout fashion, taken all the
way to failure – this is the perfect ending to the perfect workout to get you guys the
right chest training when you’re limited to nothing but your home and a little bit of
equipment. There you have it, guys. There’s the Perfect Chest Workout for home. Look, running down the list here, you can
see what you have on your plate. There’s not that much. But what you need to make sure you do is bring
the effort. Every time you’re going to train in the home
environment, I find it to be an easy ‘out’. A bit of an excuse for people to say “Well,
I’m training at home. I don’t really have an option to train that
hard.” That’s nonsense, guys. You can train really hard at home. Especially if you push yourself and use some
principles that are at your disposal that you may not have thought about in the first
place. Hopefully, you have now, and you can’t wait
to try this out. If you’re looking for our step by step programs,
they’re all available at ATHLEANX.com. As a matter of fact, we have a complete bodyweight
training program that requires ZERO equipment. Nothing at all. Not a band. Not a bar. Not a bench. Nothing. It’s all available over at ATHLEANX.com. If you’ve found the video helpful, leave your
comments and thumbs up below. If you’re glad the Perfect Workout series
is back, we’re going to cover the home variations here, make sure you let me know that, too. What you want to see next. Finally, if you haven’t already done so, click
‘subscribe’ and turn on your notifications so you never miss a video when we put one
out. All right, guys. See you soon.

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