Home Chest Workout | 10 Minutes (FOLLOW ALONG!)
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- Опубліковано 3 жов 2024
- If you want to build a bigger chest and prefer to use a home chest workout to do it, then you have found the right video. In just 10 minutes, I’m going to show you how to train your chest, shoulders and arms to build bigger muscles with just your own bodyweight and a single chair. You won’t even need a lot of space to get this workout done, making it perfect for those that are traveling or simply can’t afford an expensive home gym or membership.
60% off all AX programs - athleanx.com/x/...
Subscribe to this channel here - / jdcav24
The workout is also going to be scalable from rank beginners all the way up to the most advanced. The key to the structure is that it uses reverse tabata timing and progressively easier exercises to ensure that even as you get fatigued, you’ll be able to keep the pain coming for each of the 20 intervals that make up this workout.
The first thing you have to decide is whether you consider yourself a beginner, intermediate or advanced when it comes to your upper body strength and chest development. If you are a beginner, you will start with exercise six and proceed through exercise ten. If you are a more advanced, you will start with exercise one and proceed to exercise five. Finally, if you are intermediate (which is what I’m going to show you in the video) then you will start with exercise three and go to exercise seven.
The key is to perform each of the five exercises for four rounds (a total of two minutes each) with a 10 second on and 20 second off cadence. If you want to stick with the same exercises from workout to workout, you can always make this progressively harder and add progressive overload by gradually increasing your work time and decreasing your rest time. The best place to increase to would be 15 seconds of work and rest time each round. For this home chest workout, you are going to start with 10 seconds of work time and 20 seconds of rest.
You will find, as I said, that no matter which level of difficulty you start with you will be performing easier versions of the pushup exercise as the minutes wear on. This doesn’t mean that the workout is easy however. Because the cumulative fatigue is going to become a factor, you will want to be sure that you don’t underestimate the challenge that lies ahead of you.
Having done the intermediate version of this home chest follow along workout, I can tell you first hand that this is no walk in the park. The hardest part is making sure that you are ready to go from the very first second of the work interval. You are only doing 10 actual seconds of work each round so you want to be sure that you aren’t moving too slowly during the transition that will cost you a valuable rep or two in the process.
If you like the intensity of this quick but effective 10 minute home chest workout then you are likely to love what my complete home total body workout plan XERO could do for you in just 6 weeks. You can find the complete chest workout available at our website in the link below. Train without a bar, bench, bands or anything at all and see how to build ripped lean muscle in less then 50 days.
For more videos on how to build bigger pecs and a big chest without equipment and the best home chest workout for mass, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published.
If you are looking to train more than just your chest at home; I put together the PERFECT workout that will train your whole body at home - ua-cam.com/video/vc1E5CfRfos/v-deo.html
Hi just to ask how do i regaun the same amount of muscle on both peck one of my pecks is slightly more muscular than the other eany suggestions please i have a frozen shoulder at one side so am trying to work that side abit more than the stronger 1 thanks
Thanks
@@Kingsplifff 😊
@@Kingsplifff
Search athleanx imbalance
@@Littlebpaulmuller-Owner thnx
Wife: I bet he’s thinking about other women.
Jeff: I can’t believe I ate a chocolate cookie in my dream.
😅😅
James 2509 this comment is so underrated
James 2509 lmao 😂😂😂
Lol
Dream cookies got no calories, but still taste awesome! its win/win!
Rumors say that Jeff does not release a handshake until he feels some firm fast twitch fiber forearm recruitment.
Json yes bring these comments back😂
Json 😭😭
wtf XD
So...Jeff is a racist? 🤔😂
LiGHTProductions LMAOOOO
Everybody is a gangsta
Until Jeff says " back in position"
Bruh 😂
Right as I was reading this comment he says ok back in position lol
@@vtgvideos955 🤣🤣🤣
I literally automatically sat straight after reading your comment and then laughed 😂😂
Fax😂
Reverse TABATA format - 10s on, 20s off x 4 Sets = 2 mins per exercise
01:46 Plyo Release Push-up
03:34 Prowler Push-up
05:32 Decline Push-up
07:31 Lateral Push-ups
09:32 Shoulder Tap Push-ups
11:39 Variations (Time Based)
12:08 Variations (Exercised Based)
the true mvp.
Thanks man!
Thx
@Vasquez-Lopez Selim I have started to survive it 5 attempts in
High knee taps, Russian twists, leg raises, hip raises, flutter kicks, plank knees to elbows, chair sit-ups, seated in and outs, and jumping jacks then ploy release push ups
Guys I am so happy with myself.
I remember starting at the gym and I couldnt even do my first push up. Then I did my first 5 then 10 now im up to 20 in one go! Chest to floor, full motion! I am so proud of myself.
Keep going guys!
hey, mate! That is excellent work, my friend! Keep up that spirit and thanks for the motivational boost!
keep up the great work ! that’s motivational asf man super proud of you 👍🏼
Congrats man! It's the beginning of something great 💪
I remember at this point last year I couldn’t do 1. I had to start by doing pushups on my knees, I could only do 5. Now I can do 20+ in one go. Fantastic job bro, whenever I do pushups I’ll think about you and how you inspire me.
dont know you but im proud of the progress you've been making, its inspiring for sure
What I love about Jeff is he practices what he preaches. He committed to every single one of those reps, no half reps, no cheats, every single one full and perfect form. Love it.
Well except when he was talking about incline bench he didn't raise his arms high enough the first set and had to adjust mid set. I didn't pay close enough attention to rest of video to see if there were other errors
chickensseeall Jeff? Errors? No. 😂😂.
He is right jeff dont make errors
you didnt notice the camera cut in half way through? lol..............
@@NohabloEng Jess was laughing so much he knocked the pause button ;)
Okay, Jesse definitely has to come out and perform one of these workouts in a video with Jeff watching and enjoying. Who agrees?
Me definitely
Yes yes lol
It has to happen no exceptions... It's a must
Yes indeed
I want to see Jeff whipping Jesse and verbally humiliating him.
I’ve been a disabled veteran for nearly 3 years now and I finally decided to put the chips down and pick myself up again. First attempt I just gave up half way through the lateral push-up, hoping I can make a comeback after a good rest period... Thank you guys for making these pace keeping videos!
Good luck bro you got this, first two weeks are the hardest, you'll be back to swole real quick
Keep pushing 💪
just start slow and make your way up, dont push yourself and keep going
good luck!
You got this
Thanks for you service, and good luck!!
Jeff Cavalier, you sir should start an "at home" 10 min series.
Alex golovkin yup that be nice
You should try the "Xero" program from athleanx.com
It has bodyweight based exercises to give you the at home experience you're requesting.
yes for us the #cantaffordgymgang !
We in the Coronapocalypse agree lol
Yes and then you train using all the 10 min workout to have a full body complete workout
Jeff: *fake panting* “Yes, like you mortals, I too am at an uncomfortable level of exertion with this exercise.”
Lmaoo I can’t😭😭😂😂
JemmeyGaminG cringe.
what a humble god he is
I'm crying at this!
Hilarious 😂
Man I just love this series....
Please make more follow along vids!
Have a look at Anabolic Aliens ,if you haven't yet, for more follow along type workouts.
Tristan Feinauer I’ve been doing the hour a week an workout that shit has made some badass abs
@@onionvlogs5222 well done bro.keep going.
One of the greatest exercises there is.
Tristan Feinauer Thanks, keep the gains going 🏋️♀️
I did this twice once in the morning and the evening for 3 weeks chest are ripped bro thanks!
Back?
Nice
Everyday?
Damn 404
U do this everyday? I do this twice a week on a chest day but idk if it’s enough
Please do a Back and a Shoulder Workout with this format, I love it!
Face pulls bro
Ivares Kesner Can’t put words in his mouth, but it sounds like he wants an individual back version, and an individual shoulder video. If not though, I do agree that there are better alternatives.
@@ivareskesner2019 "a back" and "a shoulder" → two separate videos, dude. I forgot to request one for leg day though ;-)
@@michael-sch well the front shoulder should be trained by the decline push-ups (I dont know if you would call them that). The side shoulder and the back of the shoulder, could be worked out with exercise rubber bands. I honestly do not see a way to train those muscles without a gym otherwise.
Back exercises without the gym is difficult too. However, if you can do pull-ups and chin-ups you may be able to find some place to lift yourself.
I assume you want this because you are going on vacation or something. I'm going to japan in some weeks and am trying to figure out how to keep my body going without the gym.
@@Van1sh I primarily want this because it is only 10 minutes. No excuses to workout if I have too little time. Of course, the less equipment needed the better (for even less excuses). I'm sure Jeff knows plenty of ways to workout any muscle with little to no equipment.
For your situation I would use Athlean Xero!
Hands down the best fitness channel on UA-cam
If you've got your hands down it better be for a push up.
I swear, every time I want a video from you it shows up in my notification box in like a day or 2. I lost 40lbs in less than 2 months from you, god bless.
Wiillkill wow that’s great progress mate :)
All your work my dawg
@@tasleemahmad6033 thanks bro, I was shocked at the results , all you need is will power
@@Kencio26 true, but it's all my work with some assistance so I don't take full credit, thanks so much though
That’s huge! Keep at it brother
I’ve only been doing this chest workout for three weeks and already seeing heaps of gains
Thanks Jeff
Hey man how many times per week do you do tbid
@@racksontheway659 two should be more than enough
@@racksontheway659 6
1:48 for people who want replays of the training fun!
JaxBlade you are in every AMV and workout comment section 😂 lmao
Hey Jax 👋😄
JaxBlade GoatMan Jax 👍🏿 thanks
Can't believe I met your channel here
What you doing here my guy......I always watch your Fr13th and Halloween Vids
*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. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!
giveaway.athleanx.com/ytg/chest-workout-at-home
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…
You're the best Jeff
ATHLEAN-X™ damn
Knew it already, wasn’t going to win 😒
HOW
Let's do it
Hey Jeff you should make a video about breathing thats very important and many people dont know how to breath right while working out
So very true!
Yes yes yes yes! So many people don’t realize that proper breathing makes all the difference in a workout.
i actually struggle with breathing idk why
@@nicetruckbro7286 breath in trough your nose while doing the positive portion of the lift, breathe out trough the mouth when doing the negative portion of the lift.
Don’t follow Brother Judas advice, look up the valsalva technique there are plenty of videos on it on UA-cam
Relatively fit person here. Tried doing this and arms gave out midway through the decline section.
I thought I'd try this but with just regular push ups until I could last the full 10.
Arms gave away again and had to humble myself and do it on my knees.
Never give up
The other inmates and I loved this workout Jeff, thanks.
😂
Did you rob your local Costco, Local Costco?
💪🏾💪🏾 even in Prison.
@@KostasGrand that was a grand joke Mr. Kostas Grand! XD
@@goharakram339 I actually laughed with your comment, man. My humour is ridiculous at times, but I enjoy it.
Jeff isn't doing pushups...
He's benching the earth.
Not bad
Mohammed Al Anati 😭😂
U made my day
Lollll
You're technically correct...
The reason we have earthquakes is because Jeff is pushing on the earth from the other side.
Ha Ha lol
Dude 666 likes
He’s not the hulk
I think
🤣🤣🤣🤣😅
No, we get earthquakes when tectonic plates collide
Still do this twice a week. It's amazing how a 10 min workout is so much effective. This workout alone can buff you up.
Your shoulders have been internally rotated
Like to undo
Ritvik jaiswal Usually dont like these but I cant pass this one up
too risky
Might as well say You forgot how to do facepulls
Like to remember.
That was scary
Facepulls
I love the timer - why don't you make an Athlean-X timer app with this work-rest setting available on it?
There are many timer apps you can program individually
@@marc-tilolorenz5516 Can you recommend one?
@@ryancampbell2192 Tabata Timer by Simple Vision. It will let you set up a variety of different options for timing.
@@lorrainelez1 Found it!
Thanks!
@@ryancampbell2192 you're welcome!
We need that shin splints video Jeff! How to treat and prevent them.
Agree!
Tons on UA-cam, majority of people who suffer from shin splints are heel strikers as they run. Assess your running form and good chance that’s the issue. If not watch the tons of videos on UA-cam by people who are very experienced runners.
Brandon I used to be a heel striker, then I recently changed to running on the balls of my feet. That’s when I started experiencing shin splints. Do you recommend I run through the pain until my body gets used to it?
Jeff would probably say just don't run lol. If anything, he prefers short distance sprints.
Do backwards sprints or do a squat hold where your ass is near your ankles and your hands should face the sky. Do it for 10 seconds reps three times after whatever training you're doing e.g. jog. I haven't had shin splints at all since I started doing this I also got the stretch off a pt in my gym so it's legit
I went from being 250 to 195 in 5 months just following Jeff , I hung out with Jeff so much we best friends and he don’t even know it 🤣 thanks Jeff I just work out at home and your videos have helped a lot with form and diet ..
I just weighed in at 180 ... feel like me and Jeff go way back 🤣 lol and I don’t even know him ..
W
I just did a 10min chest workout with Jeff Cavaliere. Yeah!! I love these Follow Along workouts. Keep them coming!
xM3THODx any results ?
Results?
@@gerardmenvussa7129 as if there would be results After One workout
@@gerardmenvussa7129 bro don't wait for others results try yourself and experience it do it it u like..or else don't do it...
Jeff: starting ho lose oxygen flow to the brain
Me: great!, i am not the only one
Jeff: just kidding
Me: oh f***!!
Team, i'm 35. I started working out mid 2020 at home obviously, with little room i made do with what i had, i begun at 61kg, since using Jeffs methods, i have now corrected my posture,built and ripped my abs to an 8 pack, and have an upper body i've never had before, and am now 67kg - i've struggled with calorie intake but since december 2020 i am now eating to my cal goals each day, Thank you so much team, ive managed to stay motivated and really acheive both a mad bod right on summer and most importantly - strength ! thank you once again, big shout out from Australia.
Yessir 💪🏾
I think I've done this routine 50 times. Whenever I have no time but my body needs some serious workout, this is a go-to video for me. I start 5 secs earlier and try to complete at least 6-8 reps.
1. Hannibal
2. Archer
3. Plyo + release
4. Prowler
5. Decline
6. Lateral
7. Shoulder tap
8. Regular
9. Incline
10. Knees
Thumbs up so everyone can see the list for future reference. Better luck next time! ;)
Edit: Just did it. Goddamn it Jeff! So brutal yet....so fun!
Please Jeff, do Romanian DL, Stiff-leg DL and T-bar DL next, pros and cons of each, that would be great. Thumbs up to make him seen this!
And Bent-Over Rows
If i remember correctly he said on one old video that he didnt like those DL variations due to the increased injury risk and prefers hip thrusts or GHR. Its like a 5 years old video but i dont think he changed his mind because these exercises never have been mentioned in any video since then.
iron face off
What is the difference between stiff leg DL and RDL? I always thought they are the same.
@@SD7skills nope, in the RDL knees are bent, so even if they look very similar the dynamics change quite a lot
I’m part of the better luck next time squad for the hundredth time...!
Edit: not complaining tho, Jeff’s informative videos are the main reason I’m here- I’m just here EARLIER coz of the giveaway 😉
Same
#feelsbad
Bethany Schweitzer big facts shit
Bethany Schweitzer same
I’ve won once
Absolute legend. Your home workouts are priceless for people like myself.
If you keep releasing these videos I will become too powerful.
Hahahahahaha
If only Aniken was trained by Jeff he could have become powerful enough to defeat the darkside
Dude I think Jeff us sitamas personal trainer. He became so powerful. Only Jeff has the power to turn humans to gods
@@sakuragiakatsuki3591 nope, that theory is easily debunked. If he was hed mention 100 face pulls every day. But if he did hed be even stronger
Been doing this one since COVID. Finally stepped up to starting with the archer pushups. Brilliant routine, wish Jeff did more of these bodyweight only upper body routines!
Have you seen any results?
This is actually very usefull during this Virus phase. My gym is closed for a month and i avoid leaving home. Cheers from Portugal!!!
Did you get results?
@@krabbykrabby8818 I cant exactly answer that since i do some more chest exercises. But when i do it, i actually feel pain in my chest so i think thats a Good sign. I have been doing this in chest day since i first saw This video. Try it urself and see how hard it gets by the end
@@legendary686 Alright, thanks for the quick response
dar1s do you think you gain much muscles
@@moinmeisterf2667 since Im at an intermediate level, i cant gain muscle just by doing This. I need to add a couple more exercises. If ure a beginner, i would Say, Yes. You can gain muscle just from This.
Wow, this kicked my ass. A new workout added to the arsenal. Thank you, sir.
This was actually a great workout, I felt it a lot more than I do most workout videos, but it was also a lot more motivating to do consistently.
He is a wizard, literally going on vacation tomorrow. Always perfect on time!
Three weeks after doing this workout, my chest size has improve and my strength has increased as well as the number of push ups I can do. Highly recommend this workout
Did U do this workout every day?
@@aadilnathani9604 yes
No rest days?
@@AdilAli-dj8uo it was only sundays
“Make them your best” on the last set really pumps me up to the finish strong.
same
I’m doing great at the break exercise
Hey same man
You should do more of these. I only have access to dumbbells and a pull up bar so finding videos like these make my life so much easier. You should do a 10min bodyweight back workout with Jessie next time!
Calesthentics, or maybe you could use rings [tao physique is a good calesthentics YTyber imo]
You should make one of these for each muscle group! Great workout!
My chest routine is normally longer than this and involves using weights. Today, I tried following you along on this video, and my chest and arms feel solid and on fire, pretty effective routine for just 10min :)
I'll try to keep it up every day for a few weeks and see what are the results.
Thank you
What are the results
Oh 2 days ago. Nevermind lil
During Workout: "That wasn't so bad"
Next Day: "Why can't I feel my arms?"
Great video! Would love to see more “follow along” home workouts like this!
Do more of these with simple equipment. I'm always either travelling or far away from my gym.
Lorist Norton maybe u should try calisthenics
I’m starting this today and I just did my first 10 min workout as a beginner since I’m not fit and man I was worn out at the regular push-ups. My chest is hurting, I’m thinking about doing this at every break time at my job. Thank you ATHLEAN X
Wife: What do you want for dinner Jeff?
Jeff: DOWN TAP! DOWN TAP! DOWN TAP!
Jeff- If im not around any equipment I’ll just do this easy fast little workout
Also Jeff- *breathing hella hard*
Well if this guy gets tired at the third exercise how am I supposed to pass the first one
🤣
😭😭
You wait. Then keep going whenever you can.
It's really not the workout that builds you. It's the earnestness and perseverance!!! Lol
I remember watching this video around the time it was uploaded. To be honest, I paused the video quite a bit. But after a few tries, I was able to follow along to the end.
I just keep going and let the video play. I thought he wanted it that way, now I'm not so sure, but whichever works out best to get us to get the job done, WORKS!! 👍🏿
I’m a 14 year old kid who has been trying to work out for so long and started watching these videos today and love them I feel I will be a regular viewer now
I'm on vaca rn and was actually hoping Jeff would have something like this. Thank you Jeff!
Vaca means cow
Keeping up? no
giving up? Absolutely not
HELL YEEEAAAAAA
@@sakshamdogra Lockdown gang 💪💪
@@kartiknegi3483 Yessirrrr
I’ve literally done this workout so many times now.
And it’s SO worth it.
Show chest gains
How long did it take you to be able to complete the routine? I have been doing it for a month and I always bail out at the last exercise doing just 4 reps instead of 5
Wanted to say it's fantastic that you show how all exercises look when they are done properly
I love these 10 minute workouts! I can't stand spending hours working out which is why I've never been in amazing shape. These kick your ass but afterwards you can go right back to fucking off doing nothing but know you got a solid workout in.
Argh! Chest and tri’s are on fire! But I actually completed it. Cheers for the inspo and motivation Jeff!
I wish my traps and chest was on fire after doing that.. I suppose I will have to attempt the Hannibal and archer push-ups, which look to be on a whole entire level.
Argh lmao
Argh is right
@herpos derpos I would recommend benching but all the gyms are closed of freaking course.
I have been doing this workout for years. Mostly when I am traveling or if I just didn’t have time to hit the gym.
Looking forward to adding this to my day, I’ve been doing the At-Home Abs and I think this is better for home than the “sore in six” simply because my countertops are too small.
6:34 Jeff C - “It’s starting to get to me guys...”
The Merovingian - “You see, He’s just a man.”
how is this so underrated?! im dying lmao
@@seryozha_evil Because most everyone had to google who The Marovingian is
Properly obscure reference, love it!
@@AngryOscillator and because he spelled Merovingian wrong.
@@AngryOscillator obscure? a quote from one of the most famous film series of all time is not what I'd call obscure.
I completed this 10 minute workout yesterday immediately after watching it, and let me tell you, I'm definitely feeling it. I was pressed for time but this home workout was awesome. Looking forward to more of these. Thanks Jeff!
Eric Lemus I just completed it, and I feel it as well. Definitely a fun routine.
Home Back Workout
Like if You also want to see such video:)
Here you go- ua-cam.com/video/mjnseqLiVXM/v-deo.html
Due just go to the gym lmao
@@laflamezz1907 You do realise, that the series is about when you're *not* going to the gym or don't have acces to one... lmao
Thanks for this video. This definitely works. I sold all my workout equipment and looking forward to get back in shape.
THIS dude is NOT just a "genius" he is a genius times 10!!
Beautifully executed technique and explanation of training paradigm!!
Amazing Jeff, been looking for something like this and this is the best home chest workout I’ve seen. So many levers to make it harder/easier too. Thank you Sensei!
When you laughing at the teacher and he hears you so he claps back with the:
Stop laughing Jessie your next (Jeff 2019)
*you're
@@matejskalicky995 y'o"ù/r,e
I have an exam tomorrow and today luckily I found this video. Now I have a 10 min work done and ready to get back to studies. Thanks to Jeff.
Definitely like to see Jeff endure the pain with us! And what was that cut-edit at 11:24? Did he fail a rep??? Did he drop the F-bomb? The mystery is killing me!
Ahahhaahaha
It was an F bomb lol
Why the fuck do you even care
Sen Crew but I’ve heard him drop the f bomb on videos before tho
Alternative title : how to make 10 seconds last like an hour and 20 seconds like 1
😆😆😆😆
Was this during the time you were trying to win Pam back after she dumped you? I guess this work out helped you get her back a second time 😁
@@GansitoMex you’re saying this workout isn’t effective?
@@therealmr.incredible3179 😂😂😂
@@GansitoMex Answer the question
I think I did pretty well...I only yelled “f*** you” twice.
Started doing this workout for my chest at home. Recording my results here.
DAY 1: Started with the easiest 5 (my first exercise was lateral pushups). I couldn't even get through it all like in the video, I had to resort to negative knee pushups because I couldn't even do regular knee pushups anymore. It's been a while.
DAY 2: Took a little less than a week to recover from the delayed soreness in my chest after the first time. I still couldn't get through the workout normally, started from shoulder tap pushups this time. Continued with negative knee pushups until the end.
DAY 3: Went pushups -> incline pushups -> knee pushups -> negative pushups -> knee negative pushups this time. Focused on full range of motion, touching my chest to the floor at the beginning. Pretty much got through the whole thing other than reaching failure early once. Good workout =)
DAY 4A: Went pushups -> knee pushups -> knee pushups until failure and then switch to negative pushups. Felt my shoulders get a good workout too. It's really weird that Jeff ENDS with shoulder tap pushups while I can't even start at them yet, haha. I gotta keep working on that.
DAY 4B: Decided to try two times in a day, once in the morning and once in the evening. Went incline pushups for 2 and a half rounds to try out different grips on the chair and switch things up. Then I resorted to negative pushups and negative knee pushups.
DAY 5A: I did pushups -> pushups -> negative pushups -> negative pushups -> knee pushups. Focused on full range of motion and I think I did pretty good.
DAY 5B: Spent this time going over doing a pushup with proper form - core, glutes, and quads tight, shoulders down and back, full range of motion. I won't be able to do very many but I want to focus on quality over quantity.
DAY 6A: Did a different workout today. Just simple pushups, 10 sets @ 50% max reps with 2 min break between each set. Focused on quality reps again. I also checked my "max" pushups after a couple warmup reps, which is about 14. I also need to focus on pushing my hands into the ground inward to get an extra squeeze during each rep.
DAY 6B: Continued this different workout with 5 or 6 reps each set to focus on higher volume of quality reps. Went really well.
DAY 7A: I tried incline pushups again but I don't think it's working well for me yet. My lower chest is a lot weaker so it really wipes out my endurance for the next 3 exercises. I may skip out that one in the future since my first set of regular pushups went so good.
DAY 7B: I like doing 10 sets @ 50% max for the evenings to make sure I really get enough volume in, while in the mornings I can focus on trying different pushup variations with higher intensity. Starting to see a difference in chest size, and I'm glad to see my triceps are getting some gains as well.
DAY 8A: Tried 2 sets of regular pushups, but I felt super weak today and couldn't finish the 2nd set. Maybe I'll try a bit less range of motion for the first routine of the day, and save full range of motion for the B workout. Worth noting I recover a lot faster after workouts now.
DAY 8B: Getting the hang of how to organize my A & B workouts. Tried 5 reps x 10 sets of pushups with 1min30 break, but definitely wasn't intense enough - still had enough in the tank to go to 10 reps on the last set. Will try 6 reps next time and see how it goes.
DAY 9A: I put a thick textbook under my chest for my regular pushups and knee pushups (today I went pushups -> incline pushups -> knee pushups -> negative pushups -> negative knee pushups). Then, I finished off with an overhead dumbbell press to failure (20lbs) to hit my triceps and pike pushups to failure to hit my shoulders. This workout felt really good, I'm starting to see some great gains in my physique. Nice!!
DAY 9B: Went on a run on my treadmill for endurance training. Ran 1.5km, but had to stop a couple times because my feet are not used to running at all. Overall, went better than expected.
DAY 10: Did the same workout as yesterday, except I didn't need to go to knee negative pushups today, as I felt pretty strong. I might try starting from shoulder tap pushups next time!!
DAY 11A: Stacked more textbooks underneath my chest for my A workout to make my arm stop at an 90 degree angle. Started with shoulder tap pushups and ended with negative pushups. After the pushups, went 4 sets to failure overhead triceps db press and one set to failure pike pushups.
DAY 11B: Went full ROM, 6 reps x 10 sets @ 1m30 rest between, still wasn't intense enough. Need to go to 7 reps next. Feeling stronger.
DAY 12A: Tried to perform as many 90 degree angle pushups in one go after a quick warmup, got 30. Then I did this workout starting from shoulder taps like last time, and ended with sets of triceps db extensions until I couldn't hit 10 reps in a set anymore. Pike pushups as usual too, but I did more this time. The gains are coming in.
DAY 12B: Did 10x7reps with full range of motion, but it was too easy! Finished my last set with 12 clean reps (except the last one, since I was struggling to failure). Serious gains!!! Will increase to 8 next time.
Also decided to add decline pushups to hit the upper chest and diamond pushups to hit the triceps as a finisher. Gotta keep the gains balanced.
DAY 13A & B: I did a back workout the day before this and my rear delts are feeling sore, so I just chose to do regular pushups only today. I did 10x8reps for my first workout and 10x7-8reps for my second.
DAY 14,15,16...: Changed workout to focus on strength building (avoiding fatigue, 10 sets throughout the day with 60+ minute rest time, etc.). I definitely feel a lot stronger and I'll go back to the first exercise I tried on day 1 to compare soon.
Will continue updating this comment every time I do this exercise.
I was invested in this how’s it going champ
@@oisin7397 Still going good, I take breaks every other day so consistency has been strong 👍Updates will keep coming
I'm 29 140 and so out of shape. I'm determined to get back in shape. I could only make it halfway through the video but I'm committed to being able to do this thing the whole way soon.
It's been 8 months, how has it been going?
@@pratikkulkarni891I love that you're keeping him to his commitment
I was so focused on trying to train my abs I just realised I have extremely weak arms....I’ll start doing this workout now...thanks Jeff!!
This is a chest workout not an arm workout...
@@midpiece6253 works triceps too, almost all chest workouts work the triceps aswell
@@midpiece6253 good morning 😂
@@drh1043 agree cuz it's a push workout, you can feel it in your arms, shoulders and chest.
How's your gains?
Nobody:
Jeff: THIS IS REALLY QUICK AND EASY
If working out was easy every chump would have a body like Jeff, no pain no gain! 👍
yeahh
Very precise and effective workout. The best part is that in the end he gave us variations for different levels.
Always great way to teaching. Love from India. Your videos helps me most.
That feeling of accomplishment after this workout is so satisfying
Plyo release push up 1:48
Prowler push up 3:33
Decline push up 5:32
Lateral push up 7:32
Shoulder tap push up 9:33
Started this in covid , and doing it till this day …have gotten so much bigger because of these home workouts thanks man
Ok. I tried following Jeff and finished the exercise without dropping a sweat. In the very next morning I felt all the pain in my chest and shoulders. Jeff is straight up legit.
8:30 😂good laugh half way through the workout isn’t wrong lol
Jeff should win an academy award for how tired he acts during knee pushups
LMFAOOOOOO
This man is a national treasure. Best exercise/workout hub for men on the net.
I honestly don’t think you’ll ever see this and I am okay with that. But Jeff, about six and a half months ago on January 1st 2021 I made the decision to change my life for my health and become more athletic. This was the very first workout I did and my life has significantly altered for the better and I wanna sort of tribute you for basically being the checkpoint if my start on this journey
Goodluck to your journey mate! No pain no gain
Jeff: Starting to lose oxygen flow to the brain...
Me: oh, that's what it is...
Jeff: I'm jk
Me: ...
Lmao it happens just dont focus on it too much and get paranoid
Ive been working out for 6 months now in the gym and at hime . Gotta say this thing got to me real fast
I just did the advanced version for the first time (first time I tried it). I've been doing the intermediate for a while and now I'm gonna start doing the advanced version. No excuses guys! Keep grinding!
Hello there Jeff!
Are you considering to record a 10 Minutes Home Workout for Arms, Back and Legs?
That would be awesome!
Hell yeah! And traps too!
G L U T E S
This is perfect for a cardio finish to chest day!
I struggled on the first time I did this. Done it the second time without failure. Don't give up guys 💪
I’ve been doing this workout around 5 times a week for two months and don’t see any improvement. Of course I can do the exercises better but my body looks exactly the same, does anyone have any tips or advice on what I could do better?
@@goatsbeinggoats you should do some research in google, maybe you could find another way to train your chest.
only the second time? u a boss
@@goatsbeinggoats I would say carry on doing the workouts, eat healthier, avoid snacking and just not giving up.
any effect Alex jones???
7 days into doing this every day. I've already started to see good results.
I'm really really excited about what's coming.
How's it going?
@@codeartonline9848 Pretty well so far.
Make Jesse do a follow along workout his pain is more entertaining and he gives more escuses
Whoever disliked Doesn't want to get bigger gains
Edit: Jeff you're killing me halfway through the workout
Those are probably vshred’s burner accounts😂
@@erikpawns5242 yep prolly and other workout channels
Would love to see more of these at home body weight workouts where we follow along. Super helpful!