The PERFECT Home Chest Workout (Sets and Reps Included)
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- Опубліковано 9 лют 2025
- If you are going to do a home chest workout to build a bigger chest then you better make sure it’s as close to perfect as possible. In this video, I’m going to show you the perfect home chest workout to work your entire chest from top to bottom, putting the latest in sports training science behind the exercise selections. Make no mistake, training at home does not have to be a compromise. I’ll show you how to build bigger pecs regardless of whether you have a gym membership or not.
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To start, you have to cover a bit of the anatomy of the chest to better understand your workout attack plan. The chest has two distinct portions with separate nerve innervation. These are the upper or clavicular area and the lower or sternal area. The lower portion is actually comprised of two distinct zones as well that can be influenced a bit further by the direction that you move the arms in space and the fibers that get placed at a better mechanical advantage. The bottom most portion of the chest, the abdominal head, is something that therefore can be hit better with some chest exercises than others and will be considered in this perfect chest workout.
We start with the first exercise combination of an archer pushup supersetted with a banded crossover horizontal to midline. The key to most bodyweight exercises done at home is to make sure that you are training them with enough intensity to cause muscle growth. The best way to ensure this is to take these both to failure. Too often, when people prescribe rep counts on bodyweight exercises they fail to take into consideration the dramatically different strength levels different people may have. By prescribing the exercise to failure, we equalize these discrepancies and ensure max effort.
Next, we want to do a second middle chest exercise, this time it’s the banded pushup. The difference between the two exercises is that the archer pushup has a strength curve that places the majority of the tension overload on the chest in the bottom most position of the rep (like the bottom of a bench press) while the banded pushup flips the strength curve to be most difficult at the top with the added tension of the band. Here again, you want to superset that first exercise with another banded crossover done horizontally to get the workout started. In each case you would want to do 3-4 sets of the combos in the first two chest exercises in this workout.
We move onto the third exercise in the perfect chest workout and this time we want to hit the upper chest. To do this we actually want to place our body on a decline, as with the decline wall pushups, in order to change the orientation of the arms in relation to the body. By doing this, we get an arm that is relatively higher than our torso (as it would be doing an incline bench press if we had one) and this will recruit the clavicular fibers the best). Superset this again with a crossover but this time take the band in a low to high path to really target the upper chest the most.
Next, we have to hit the abdominal head or lower chest fibers. The best way to do this is by switching rooms in the house for this home chest workout and find a corner of your kitchen counter to do dips. Now you may not have this as an option but that doesn’t mean that you are out of options. Instead, you can do the incline pushup off a bed and choose either the easier plyo clap version or the behind the back version which requires more strength. Once again you want to take this to failure and then superset it with a crossover with a band - this time high to low.
Finally, we end the workout with an alternating twisting pushup. This is a killer finisher and helps to create relative adduction of the arms across the chest by twisting the torso into the arm rather than bringing the arm across the chest. The effect is the same and the burn it creates to end this perfect workout is the final icing on the cake.
For a complete workout system with all of your sets and reps spelled out to get you not just a perfect chest workout but perfect workout for every muscle in your body, be sure to head to the link below and check out the ATHLEAN-X program that is best suited to your current goals. Build ripped, athletic muscle in just 90 days with me coaching you through every single workout.
For more videos in the perfect workout series or for a complete gym version of the perfect back, leg, chest, biceps and triceps workouts be sure to click on the link below to subscribe to our channel here on youtube and turn on notifications so you never miss a new video when it’s published.
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NOTIFICATION SQUAD GIVEAWAY - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/perfect-home-chest
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
I had to pause the video so Jeff can breathe
Lost again
ATHLEAN-X™ nothing again
!!
🔥🔥
Exercises: Superset A and B together for 3-4 sets.
1A: Archer Pushups 2:11
1B: Band Crossovers 2:40
2A: Banded Pushups to failure 3:37
2B: Band Crossovers (again) 4:26
3A: Decline Pushups 5:24
3B: Band Low to High Crossovers 6:20
4A: Dips / Incline plyo pushups (alt) 7:00
4B: Band High to Low Crossovers 8:20
Burnout Alternating Twisting Pushups 8:38
Not all heroes wear capes🙌
Its pretty important to understand why you're doing something too, not just what to do. I'd recommend watching everything
I think it’s just so we can come back and check how it’s done
Thank you! I always have to watch 30minutes of a 10 minutes video to get starterd !
Thank you! Very helpful!
I still can't believe we are getting this for free.
Taric TheGemKnight facts. I’ve leaned so much it’s not even funny
And yet people still whine about not winning the program giveaway.
@@martingamer5591 cuz their little spoilt brats bro , these videos are good enough for me !
I thought Jeff posts so much unbelievably good content for free that I no way could his programs have anything new, boy was I wrong his Athlean X programs are on another level to anything he puts on You Tube!
Thank you so much Jeff 🙏🏼 God bless you man.
Jeffs sons: "mommy, what is daddy wearing?"
Jeffs wife: "that's called a shirt"
why...why? sad...
@@astwas 😳
@@astwas be honest. We all would walk around without a shirt if we were ripped like him
@@keysersoze6330 aynen Reis hele biz Türkler
Nothing, those are muscle markers
"Dad, I want some dip for my chips." Jeff gets on the kitchen counter: "I'll show you some dips, kid."
Underrated
LOL!
Jeff sleepwalks to the cable machine and does a set of face pulls before going back
Hey you should go up to the top!
Lol🤣🤣
Jeff: Do cross over with a band, attached to anything convenient
Me: looks at room, nothing convenient except door handle
Me: does crossover and door handle flings off
Jeff: keep going to failure
Jeff: Keep going until door handle hits forehead.
fuckyou666420 the doors close I just live in a shit flat with shit door handles cause I’m a student :))
😂😂😂😂
This actually happened to senator Harry Reid, he attached his elastic band to something in his bathroom and came to work with a big eye bandage. He said he was going to sue the band company for his stupidity, but it's probably in China so good luck!
Get a super heavy girlfriend, then attach the crossover band to her.
Good luck!!!
🏃🏾🏃🏾🏃🏾🏃🏾
wife: cooking
kid: eating cornflakes
Jeff: targeting lower chest *a perfect dip*
Underrated comment 😂😂😂
Thanks for the spoiler in ur profile pic
lol
Never take this man for granted! What he is doing is literally changing people's lifestyles across the globe!
I remember making up my mind to start training when I first watched Jeff’s video. From that day, my life has never been the same. I was able to achieve a great body transformation and I even made a video on it. Continue changing lives Mr Jeff. You the best
Thanks again Jeff! Please keep the home variations coming...very helpful since winter's is coming, making it difficult to always make it to the gym.
it's actually Mr. Athlean-X.com
I've have numerous injurys and needed guidance on PT and found Jeff's videos. I'm now down 50 lbs with less pain and more strength. Theres alot I cant fix but I'm found proper nutrition and exercise to be better than the Dr.s pills were.
M W true that. Damn difficult to make it to the gym in winter
Same i dropped 50 pounds over the summer
When Jeff is lost, he simply follows his fibers to get to his destination.
THIS IS SO FUNNY
Is it weird i’m more familiar of jeff’s body than my own?
I've seen Jeff shirtless more than I've seen my wife naked or myself naked
Lmfao
@@Zetsuke4 😂
Who am i kidding i dont even have a wife
Zetsuke4 that’s rough buddy
I love how he acts like he struggles just for us not to feel embarassed about ourselves
I always wondered if it was acting but then I saw he did 1000 pushups in an hour so that answers that question :/
@@bobjohnson8509 yep, I tried to do that once,managed 150 and still felt prowd :/
@@lorenzodebaets8402 It was on Instagram I believe
@@zikotarghi7190 Haha yeah hes on a level most of us will never reach
Actually, given how he always talks about the importance of intensity, I believe he is genuinely tensing every muscle in his body at once during basically every exercise in order to "block energy leaks" and thus execute the movement at the best of his ability therefore resulting in him appearing to be "struggling". He's not exactly struggling but he performs the exercises in a way that he "feels" it no matter how strong he is and even better because of his elite level "mind-muscle connection".
Its comforting to know I'm not the only jack ass at my house doing push ups with my feet on the wall right now.
The day I can’t go to the gym, Jeff posts this. I swear I feel like Jeff knows our problems before we do
These "At Home" series are incredible for high anxiety people like me who are unwilling to go to a gym full of other people. Thank you SO much!
His perfect workout series is the thing that got me in the gym 8 months ago and its been one hell of a journey , forever grateful for athlean x
I have never seen a full chest workout explained in such detail. Truly amazing. Thank you for this public service Jeff.
Real estate agent: and here is the kitch-
Jeff: 06:57
When Jeff’s “small, little area over here” is bigger than your whole apartment.
🤣😂
California?
Jeff's clock in his bedroom is bigger than my whole apartment
@@s.a.sproductions9994 Jesus fuckin' Christ.
🤣🤣🤣🤣🤣
Jeff : Honey let me make dinner today
Jeff's wife: Sure honey
Jeff's wife : Why is he taking so long
Jeff : 6:57
I actually cried
Best comment ever
Good one
look, it's the butcher's boyfriend with copy comment. so sad...
you killed it bro i am gonna subscribe your channel
There are some people who just give regardless of situation knowing they have the ability and knowledge to give and they have a responsibility.
We appreciate and respect those people in society.
Thanks Jeff.
Here because of the Coronavirus crisis. Chest and bis today. I will NOT get weaker and smaller during this epidemic. Great workout!
I work EMS and I really like it that you bring back the *at home* series! This keeps me going at work during long 24 hr shifts with out tons of equipment! I can definitely see my improvement in my shape an tone, endurance and strength!
Really digging the "at home" option to this series, hope to see more.
I’ve been watching this channel for years, Jeff has fixed my shoulder problem, instilled unknown amounts of information, always keeps it to the point and I can’t believe it’s all free
Me: Sleeping
Door breaks
“What's up Guys Jeff Cavaliere athleanx.com”
One of the best videos of jeff.......
There comes a day in every Notification Squad members life where they win that program...
Today, after months of religiously checking, is still not that day
TheOcarinaKid Entertainment Had me in the first half, ngl.
I think this is the very first comment I will write in any youtube video. I'm really thankful I found your channel. with your workouts, I'm feeling I'm hitting muscles I never thought I will be able to workout. Thank you.
Perfect, my membership ended and I don’t have time for gym. I’m set for tomorrow but can you please do a video on shoulders. Thanks!
Search through his past videos using home and shoulders as key words, he has done several over the years.
Pike push-up, handstand push-up
Cheers lads
Try coming up with your own exercises before his videos come out and then compare how close your exercises compared to the pro. I think I might do that myself. I was doing kitchen counter dips forever ago and one of my favorite.
I've been consistently doing this workout every week this year, and I can see and feel the results. Best home chest workout EVER. Thank you.
Wow ok this is the best home chest workout I ever did. I still have two sets to go and can already feel the muscles aching tomorrow haha
Thanks Jeff!
This guy is legend, he still makes videos for us to get jacked when stuck in doors. God bless the dude
When Jeff’s mom took an X-ray when she was pregnant the doctors thought she was having twins but it’s actually Jeff’s biceps.
For Jeff CavalierAthleanX.com is called an X-ray for the rest of us average people, is called an ultrasound.
This comment doesn't have enough likes
@@thebutcher5032 because it's stolen
@@balwaann did not know that
Spulk 2000
Saw this literally 3 days ago
Get a new comment
I don't understand why this has so little views. I'm doing this wourkout every week and it's doing wonders! Thanks Jeff!
Love these “Perfect Workout” videos. Perfect for vacations or days I can’t get to the gym. Keep them coming!
Idk If Jeff even reads these comments, but if you do I just wanna say thank you man! Im a 17 year old dude, and I dont have money to go to the gym, so the only traning I’ve ever done, has been at home, and thats maybe why I’ve had some problems developing my chest or even feeling a good contraction in my chest. But I did (some of) This program, and now im sore for the first time in my chest. THANK YOU, Im excited for the rest of the Series!!
I heard Jeff’s mom bicep curled Jeff to sleep when he was a baby so that the mind muscle contraction was imbedded in him and that’s why he has such big biceps today 💪🏻
Very refreshing to watch you explain proper workout techniques. Not many go into such detail. Thanks you for doing what you do the way you do it.
Honestly speaking, I've been doing push ups for a while but I never felt such a pump that this workout Gave me ,
Thanks
Jeff I’m getting shoulder popping and I’ve been doing a multitude of the exercises to try and strengthen the rotator cuff, and in fact I get shoulder popping when doing face pulls now. I don’t know what to do I always hit this wall with the shoulders after about 8 months to one year if consecutive lifting. Thanks for all the videos they have helped me immensely! Keep up the good work!
I love this Channel, Jeff! I started my own transformation already! Keep the videos coming, and thank you in advance!
I'm very happy that you're starting this Perfect Home series, Jeff. UA-cam is very convenient for in home-training people, and since you are the best in the game, this should be useful to many, certainly to me. Keep it up!
Someone asked me about who I follow as my fitness guru. I literally said 'Jeff Cavaliere AthleanX. Com
Amazing 👌🙌.
I just found this video last week. I’m 55 and this is kicking my ass. Love it
Exercises: Superset A and B together for 3-4 sets
List: 9:37
1A: 2:11
1B: 2:40
2A: 3:37
2B: 4:26
3A: 5:24
3B: 6:20
4A: 7:00
4B: 8:20
Burnout Alternating Twisting Pushups: 8:38
Thanks for another great video. You really cover ALL the bases. I love the idea of the at-home versions of the perfect workout series. My son and I use your program and it has changed our lives in so many ways. In fact, we just did your gym version of the perfect chest workout a few days ago and my chest was absolutely destroyed (in the best way possible). It felt great when we were finished. My wife and daughter have been inspired by our progress and began the Athlean-XX program just a couple of weeks ago and they already see positive results, not just in their bodies but in their mindsets. Athlean X is one of the best things that has ever happened to my family. Thank you for all the inspiration and motivation and for helping me get my teenagers off the couch and off their phones and into stronger, healthier bodies that they can carry with them for the rest of their lives.
that’s it I’m internally rotating my shoulders and skipping face pulls. 100th time I haven’t won the giveaway
Leqion // Old Account I don’t think anyone ever won the giveaway lol
Pretty sure it's fake just to get you to turn on notifications
nope
someone won
@@harrycrab1677 its channel with 8 million subs, chances of winning is around the same as getting 5 numbers on lottery
Can confirm that its real, won it
Thank you for displaying the workout plan. It makes it much easier to visualize the workout, and saves the user time. I normally start, stop and rewind to jot them down. 🤗
*Jeff giving a tour of his home*
Jeff: And here is where the magic happens
Jeff: here let me show you
Jeff: 7:36
Alright its past your bedtime!
I've read a lot of comments over the years where dudes go "Dude, Jeff! You were reading my mind! I SOOOO needed this video!". Well, that was finally the case with me. Thank you so much Jeff, you are THE shining light of the fitness and physical culture industry!
We need this video Jeff ,”8 workouts on how to become a randomly selected winner (sets and reps included)”
This perfect home workout series looks awesome, can't wait for the next video!
His house looks beautiful
I expected workout machines everywhere- Never not rest
the at home work outs are great. no excuses !! please keep them coming. live out in the country and driving 45 minutes to the closest gym isnt economical. thanx
Now's my time to shine baby
EDIT: Lost again, dangit
Jacob Stamm at this point I’m pretty sure no one actually wins ever
Nobody:
Jeff: “Working out is killing your gains”
I'm gonna buy a program just to support how fucking amazing Jeff is
I did this once and i swear my chest almost exploded and I didn’t even complete the whole workout 😄.. i remember my chest got sore for the whole week after doing this!
These videos are the only notifications I'm pleased to get on my phone, particularly this one as a home exerciser.
Jeff: The perfect home workout!
Me: I don't have a home that big.
Should be "The Perfect home - now stop gawking and work out"
Sensei Jeff
I was literally finished planning out a workout plan yesterday, but I wasn't sure what to do about chest.
THANK YOU!
I'm waiting for the homeless version of this.
Underrated comment!!!
ha ha 😁😂
haha. good one. my my day
Right behind you.
Yup this is the gymless homeless version just use your body on the floor on any street ground
What an amzaing serious to began....1st complete chest workout, then with just one dumbbell and now at home..😍 a huge shoutout to JEFF..🤩
Jeff Cavalier: human anatomy diagram
I was just about to do a home chest workout and jeff posted this
U always see this happening to other people but u never think it can happen to u.
Legends say,
Jeff is still doing dips in the kitchen
I love the idea. I used to watch each video of yours because I used to go the gym. Now I’m working and studying and this goes right into my life structure. Thanks Jeff .
The perfect UA-cam channel doesn't exi-
Thank you Jeff! This video is EXACTLY what I needed! Please please please make this “at home perfect workout” a full series!
Jessie’s typical work week
-clean gym
-send out memo’s
-draw on Jeff’s body with markers
Jeff, it's something very useful please continue this perfect home workout series ... And give us a video on perfect home leg workout for effectively training our leg
Wife: Jeff can you make the bed
Jeff: Sure
Wife: Whys he taking so long?
Jeff: 8:00
Hahahahahahaha
I'm glad the Perfect Workout is back I need to see legs and also total body workout in one video would be great
me: today is chest and i dont feel like going to the gym ill just workout at home
Jeff: I got u fam !
You have the best channel because of this type of workouts without equipment
Whoever is reading this, you’re awesome
A serial killer could read this.
Josh Vrechek no, YOU’RE awesome
Satan could be reading this
just want to say i really appreciate a series like this with the home/ body weight variations, definitely helps those with pretty tight finances. Love the vids Jeff!
It’s always weird to see Jeff out of the gym.
Agreed lol
This is freking awesome, i have not been able to pay my gym membership those few months and doing only home workout, thank you so much jeff
9:15 Jeff pretending to struggle so we don’t feel bad about ourselves
As a local truck driver, these exercises will be a great supplement to my Orange Theory fitness workout.
Wish I had found your channel sooner then last month.
who sticks to this home execise after the corona virus???
Keep this series going... very helpful especially when traveling and there isn’t a gym available. 👍
Me: Uses dumbells and a barbell at home.
Jeff: Uses body weight for suspended in air push ups.
Me: I'm a joke aren't I? 😂🤣
probably shouldn't ask that question
Nah, you're amazing!
Case White 👍 indeed.
deanopain thanks! you’re amazing too!
Next pay check I think I'm gonna start buying the program on the website, I haven't even looked yet and I'm still able to work through the Corina crisis and all this has been so super helpful
Jeff does not have a room in his house for the gym,
Jeffs house IS the gym
I’m healing from brain surgery, so it’s hard to get to the gym right now, but this exercise looks right up my alley. It’s hard to make excuses when I can just do this at home. 😄
I’ve been cleared for exercise, so there’s no issue when me actually exercising.
We want a "The PERFECT Home Back Workout"
Please make a video talking about what muscles can be worked often (and how often), as well as exercise ideas for those muscle groups. Great content, been subscribed for a while. Keep up the good work.
7:04 Jeff that "Yellow Bag" looks like Peanut M&M's. Those are killing your gains!
More of these please.
The kitchen counter corner dips was an excellent idea.
All welcome the "Better luck next time" club!!!!
KEEP IT GOING THIS SERIES IS SO HELPFUL I STRUGGLE CAUSE I CANT GO TOO THE GYM!!!!
Jeff: *chest covered with pen in thumbail*
Muscle marker: "Aight imma head out"
I would love to see a video recommending exercises for artists and musicians, I’m a small person and find myself trying to build muscle to support those specific activities but I also don’t really know where to start. Im a watercolorist, acrylic painter, fiddle player and new banjo player. Love your videos, they’ve helped me so much already!
The perfect video doesn’t ex...
Killer workouts Jeff! I really appreciate the professionalism in which you teach people to train. I am still staying strong at 56, and a thanks to you for much of it.
Jeff : Relax today honey i'll make dinner.
Jeff's wife : Okay!
Jeff's wife : I better check on him he's takinh too long.
Jeff's wife : *Walks in on him doing plyo incline twisting pushups while the steak burns to a crisp.*