The PERFECT Home Chest Workout (Sets and Reps Included)

What's up, guys? Jeff Cavaliere, ATHLEANX.


We are bringing back one of the most popularseries on this channel.

The Perfect Workout Series, but this timeas 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 coveringthe chest.

Look, we start all the “Perfect Series” outby understanding the anatomy of the chest.

You can see there are a few different areaswe have to hit.

Right off the bat, we're going to have totarget, at least, the upper and lower chest.

Meaning, the portion up here called the clavicularportion and the sternal portion.

There's also a third portion people don’ttalk about all that much.

It's this one here.

It's the abdominal head.

The very lower portion.

The most significant fact about the threedifferent areas is that the fiber orientation changes, depending upon where in the chestit resides.

So, if we're talking a out the middle portionof the chest – the sternal fibers – theyré pretty much going to run straight across fromthe sternum, over to our arm.

Whereas, when we're talking about the clavicularportion, we have fibers that run like this off the clavicle and down.

That's going to influence the exercises weselect.

Finally, when we talk about that abdominalhead, we're talking about fibers that run from the bottom portion up here.

So, we're going to “follow the fibers”, likeI always tell you to do, we're going to have to move our arms in different orientationsin order to get a complete chest workout.

But we're going to do it.

With that being said, let's get rid of theequipment, let's get right here in this small area of space, because you're not going toneed a lot to do this, and let's start knocking them out here in, what we say, is a perfectworkout.

So, let's kick off our Perfect Home Chestworkout with our first exercise combo.

No, we don’t have the option to run to abench-press like we would in a gym, but it doesn’t mean we can't get an effective workoutwith just our body and space.

Especially if we use a couple of scientifictraining principles.

The first one is that of a mechanical droptechnique, 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 tobe the hardest.

We want to make sure we're training that zone.

I've told you before how the benefit and useof pause reps is going to help us do that on a traditional bench-press.

We can overload it without a bar by utilizingour 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 forcein this bottomed-out position, which is pretty difficult.

Look, if you're just a beginner and startingout, you don’t have to do these from your toes, like I was doing them.

You can do them like this, just from yourknees.

When we're done with that, we want to takeadvantage of the fact that, yes, we're going to go right to failure because these are bodyweightexercises and I can't prescribe 12 reps for somebody that can do 30.

Go to failure and then go right into thisnext exercise.

That is a crossover with a band.

You can see I'm just attaching it to anythingthat's convenient, that will be anchored sturdily next to me.

I bring my arm across and the benefit hereis that I'm getting adduction.

I'm getting my arm fully across the chest.

That's a component that's very much missingfrom 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 tofailure.

Rest about 60 to 90 seconds, get right backinto 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, overloadinga different range of the bench-press, complementing the strength curves that have some weaknesses.

Again, we had an overload in the bottom positionof 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 theend, complementing those weaknesses.

You wouldn’t want to do this exercise firstbecause you'd fatigue yourself and then go to the harder range of motion – that bottomed-outportion – and you're going to have some struggles.

So, we do this in a particular order, fora particular reason.

But what we do is wrap a band around our backand press up.

We try to press up explosively.

We try to get through that with that end range.

This is something you probably would havedone with chains, if you're doing a traditional bench-press to add some extra weight and tensiontoward the end of the rep.

But here, we're just trying to acceleratethrough that portion.

The hardest part of the lift, when the bandsare reaching their highest amount of tension.

Keep pushing as much as you can until youreach 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 theexercise we just did.

Something with adduction.

The same one we just did.

Now you're going to pair up one more of theseexercises with another crossover, three times, resting 60 to 90 seconds between sets.

So, we move onto the next exercise in theworkout.

This is going to target more of the upperchest.

All we have to do is utilize one of these;a wall.

You probably have a few options if you'rein 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 onthat wall.

The idea is to create and angle of your body.

We don’t have access to an incline bench-pressto do an incline bench-press.

We need to figure out a way to do it withour own body and space.

This is how to do it.

Anchor your feet up high on the wall and whatit 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 torsoat a higher angle.

If you remember what position that is forthe 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 startdoing these wall-supported decline pushups.

The idea being, we're going to target thatupper chest in a difficult way.

These are not easy.

As a matter of fact, I always say 'you havetwo options if these are too difficult for you.

You can lower your feet down the wall a littlebit, realizing it's going to make it a little bit easier, but it's also going to sacrificea bit of the targeting toward the upper chest.

Or you can simply put your knees on a surfacethat's elevated so you can drop your body down.

And the shortening of the body, the shorteningis taking away some of the distance of the legs is going to make the exercise easierfor you.

Whatever it is that's helpful for you is goingto 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 youwant to do? We want to complement it again.

With what? An exercise that adds adduction, once again.

We're not getting a complete chest contractionif we don’t get full adduction of the arm that crosses midline.

We can do it with a different setup with thesame exercise.

It's still the band crossover, but this timewe're going from a low position, to a high position.

You can see, every time I bring that bandup and across my body, look at the shifting of the focus.

Look at the clavicular fibers coming downand out.

Down and out toward that arm.

They're taking over and doing most of thework because we've changed the path and the position of the arm.

You go through both parts of this thing tofailure.

Rest 60 to 90 seconds in between and repeatfor three or four sets.

Next, we move onto the lower portion of ourchest.

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 situationhere.

Anytime you have that angle of the kitchencounter, or any counter that's in your house that's angled this way, you can put your bodyright up in there, put your hands right up on the counter next to it, and you're in aperfect position to do dips.

You've cleared enough space for your legsto be able to go up and down.

I like the dip.

It's one of the best ways to target the lowerchest.

Why? Again, it's following the direction we'relooking for.

In this case now, high to low.

Let's say you don’t have access to a kitchencounter that looks like that.

You're not out of luck.

What you can do is utilize the bed, or thecouch that's in your living room, or in your bedroom.

All you have to do is position your body inan 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 lowerchest.

Now, I still want to make these things difficult.

I'm not looking to sacrifice the effectivenessof the workout just because we're training at home.

if you want to make this difficult, try tocreate an opportunity to spend more time in the air.

Make sure you get high enough that you getyour 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 youtry to do this.

However, if you can't, you don’t have togo back behind the back, but you do still have to push with enough force to clear yourbody from the bed and rep out from there.

Remember, all the way to failure and thenone last time we're going to take that crossover to include adduction.

But this time, we're taking it from an anchoredposition high across your body, down low.

Before we wrap it all up, guys, I like tomake sure with bodyweight workouts that we've fired up the chest and made sure it's givenall it's got in that particular workout.

We can do that with one, final burnout.

One, single exercise that we're going to dothree times.

This is the alternating twisting pushup.

I go down and come up.

Something interesting that's happening hereis I'm getting that adduction we talked about throughout the entire video.

But I'm not having to bring my arm acrossmy chest.

Instead, through relative motion – anotherscientific training principle – I'm rotating my chest into my arm, creating adduction withouthaving 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 alternatingreps – left and right, left and right, left and right in burnout fashion, taken all theway to failure – this is the perfect ending to the perfect workout to get you guys theright chest training when you're limited to nothing but your home and a little bit ofequipment.

There you have it, guys.

There's the Perfect Chest Workout for home.

Look, running down the list here, you cansee what you have on your plate.

There's not that much.

But what you need to make sure you do is bringthe effort.

Every time you're going to train in the homeenvironment, 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 thathard.

” That's nonsense, guys.

You can train really hard at home.

Especially if you push yourself and use someprinciples that are at your disposal that you may not have thought about in the firstplace.

Hopefully, you have now, and you can't waitto try this out.

If you're looking for our step by step programs, they're all available at ATHLEANX.


As a matter of fact, we have a complete bodyweighttraining program that requires ZERO equipment.

Nothing at all.

Not a band.

Not a bar.

Not a bench.


It's all available over at ATHLEANX.


If you've found the video helpful, leave yourcomments and thumbs up below.

If you're glad the Perfect Workout seriesis back, we're going to cover the home variations here, make sure you let me know that, too.

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All right, guys.

See you soon.


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