The PERFECT Chest Workout (Sets and Reps Included)
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The perfect chest workout should consist of exercises for your upper chest, middle chest and lower chest. That said, even that doesn’t make the chest workout complete. In order to round out your pecs with a well rounded workout you need to fill in the gaps of what is lacking on those popular chest exercises. That is what we do in this video.
If you look at the four main exercises that people do in their chest workouts you will see incline bench press, barbell bench press, dips and pushups. Take a close look into each of these classic movements and you will see one thing in common. That is, each of these exercises is lacking a full adduction of the shoulder within the exercise.
This is a problem when it comes to developing a complete chest. Just because you are going through a full range of motion on the exercises that you are doing it does not mean that you are taking a muscle through its full range of motion. For instance, all chest exercises are performed by changing the angle of the arm at the shoulder. Because the shoulder is a three dimensional ball and socket joint, you have a great deal of motion available to you on your chest exercises.
That said, with the hands being fixed on a barbell, dip station or the floor through most of the common chest exercises you are not able to take your shoulder through the full horizontal adduction that it is capable of going through. Due to this, there is limited activation of the pecs since they are built to take the arm fully across the body, over midline into a more complete adduction.
The solution to this problem is to not forego the popular mass building chest exercises but add to them, in drop set fashion. Here is how to construct the perfect chest workout with that in mind.
Barbell Bench Press – 4 sets of 6,8,10,12 reps
Immediately into a horizontal chest cable or band crossover for 15 reps
Incline DB Bench Press – 4 sets of 6,8,10,12 reps
Immediately into a low to high cable or band crossover for 15 reps
Weighted Dips – 4 sets of 6,8,10,12 reps
Immediately into a high to low cable or band crossover for 15 reps
Weighted Pushups – 3 sets to Failure
Immediately into a banded crossover pushup for 15 reps with band on each arm
When you put this together in drop set format as I’m suggesting here, you not only now hit the chest through it’s full range of motion but you hit every area of the chest as well. The drop down allows for the lesser intense exercise to be more taxing since it was just preceded by a more difficult compound lift.
This is just one example of how to apply science to your chest workouts. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the athlean-x Training Programs available at and get started right away on building a ripped, muscular, athletic body.
For more chest workout videos for the upper chest, lower chest and inner chest, be sure to subscribe to our channel here on youtube at and don’t forget to turn on notifications so you never miss one.
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Want to know what the best chest exercises of all time are? Check out my rankings and see what chest exercises are the best and which are the absolute worst – https://youtu.be/ykQlXirszbo
jeff can u plz tell time of rest between sets
One of the best chest fiber explanations I’ve ever seen.
Quick question for bench press workout how are you meant to load up on it if it's 6 8 10 12 reps per set ? Shouldn't be the other way around if you were loading up on the workout ?
This is the first video I’ve watched but it is absolutely the best break down I’ve ever seen as to specifically how to target each part of the muscle group. I love the use of the marker to pinpoint each muscle fiber! Fantastic video…I can’t wait to watch all your content. And to echo a previous comment…I can’t believe this is free!
Haven’t had a solid chest workout like this in a long time, game fucken changer. You my friend have a new subscriber
thanks 😊
I don't have time to do 8 exercises but I will split 4 and 4 weekly. Hope that's enough.
I like this workout, but I use dbs for it instead of barbell, and I do decline db press instead of dips. I also pr the pushups instead of doing weighted pushups
I’m confused…so, after your first set at 4-6 RM, instead of dropping immediately to next set of 6-8 RM you jump on the cross cables for 15 rep, then immediately return to do that next drop set of 6-8 RM and so on with no rest in between any of the sets?
Aren't Horizontal Cable Cross overs just Cable flys? or am I doing them wrong
Awesome! I'm jacked and ready to hit it now but it's rest day! Thank you.
Great knowledge thank you for helping build my understanding
Thanks man! Love these training vids as they def uplevel my workouts and my knowledge 🙌🏼
PERFECT
Do we need to train this on one day or split it for the weekend?
Thanks alot
man u r talking a lot ..a lot .. please just show is .. explain straight to the point
How'd you get the marker off
Dude imagine the quality of his PAID programs! His FREE information is S tier so the programs are probably GOD-TIER
My chest workouts are getting stale and need a change. Glad I came across this video. Can’t wait to try these exercises.
This is hard! Even for advanced. I combined it with shoulders and trizeps and hell that was some work there 😅.
Is it ok to do these every time you hit chest
Extradorinarily useful information but I still have questions…. I:e.. When performing the 4 sets for bench press do I take those to failure or will the the crossovers compensate for progressive overload ….. very much new to this lol 😂 trying to get stronger as well as bigger but I’m not too much worried about putting on a lot of muscle right now….
The don't rest part doesn't rly work in an actual gym
Thank you Sir
Are you able to do the workout without super setting and getting the same results
❤️
At the very beginning I thought the marker on his chest was veins lol
Quick question so is it 1 set equals 6, 8, 10, and 12 reps so like 36 reps per set for a total of 144 reps for all 4 sets? Or is it 1 set for 6 reps, then the next for 8 reps and like that? So each set increases in reps and it’s a total of 36 reps for all 4 sets? I just want to make sure I am not over or under doing it lol (like 144 reps sounds insane but I always second guess myself lol)
Jesus Loves all of you guys <3
My 350lb, cutting to join the navy next year. My chest just isn't strong enough to do even one proper push up. I'm dieting as best as I can. What chest exercises do you recommend to get me started.
My goal is 100 push ups by Christmas.
I used to do bar dips and could never increase reps. Then I used the gravatron machine. Never seemed to get me there either. Maybe the crossover is what I was missing
He is good.
Very helpful fiber information. Thank you!!
super helpful, amazing information and really good explanation as to why these are good!! Thank you, heading to the gym now to put this into action>
Thank you so much 🥰
I know this is 4 years late but if anyone happens to see this, can you tell me when I am done doing one set of bench presses, do I go into the cables and do one set of those. Or do I do all four sets of benching and then go onto the 4 sets of cables? Please this would help a lot, thanks!
Maybe a dumb question but relatively new to lifting (I use bands to build muscle), but is this workout 1x a week for chest, or do 2-3x per week? And thank you!
Super new to working out. This helps a lot
Thanks for these, man. Learned new stuff again. Just a question tho, can i put the crossover exercises at the end of the workout? I don't want to look like an a-hole occupying the cables machine and a bench at the same time specially when the gym is kind of busy.