If you wish your home chest workout would help you to build a bigger chest without equipment but it hasn’t really been delivering the results you are hoping for, this is the video you want to see. Here I am going to show you a simple but brutally effective way to build a big chest at home without dumbbells, bench press or any equipment at all. The key to the structure of these exercises is that they are stacked in order of difficulty. You pick the one that is most challenging to you and work your way backwards from there.
Here is how it works.
Start by identifying the chest exercise that is most challenging for you and that you can get a maximum of 3 to 8 reps on before reaching failure. This becomes your starting exercise. Perform 4 sets to failure of this movement and immediately perform a crossover isometric squeeze to fully adduct the arms across the chest and take advantage of the complete chest contraction.
Your goal is to squeeze this contraction of the pecs as hard as you possibly can for the entire 30 seconds.
As soon as you are done with this, rest 2 minutes and repeat until all 4 sets of your most difficult exercise are finished. From here, you move backwards through the alphabet 3 letters. So if you were to complete the E exercise as your first chest exercise then you would be doing a drop set of the D, C, and B exercises. The goal of your chest drop set is to not rest between the exercises and to take each one to failure.
By training to and through failure, you are eliciting a strong metabolic stimulus for overload. In the absence of the heavy weights more commonly associated with training in a gym, this home chest workout option gives you a strong alternative for taxing your chest muscles without equipment or machines. The exercises are stacked in such a way so as you should be able to continue to perform reps even after you have reached failure because they are mechanically easier than the one that preceded it.
For example, even in the beginner version of the workout you will be ending with a combination of hand release pushups from your toes, incline pushups (which takes some of the load of gravity off of the body to make them easier) and finally pushups from your knees (which further unweights your body and makes it even easier to continue). The point is, you should always be able to come up with three exercises that are sequentially slightly less difficult giving you the option to keep repping out even when you thought that you had nothing left in the tank.
Don’t feel constrained by this workout on the high end either. You can always choose a few more difficult versions of the pushup (some shown in the video) that can serve as your F exercise or even a G exercise. If you were able to do this crazy G exercise then you would perform 4 sets of that supersetted with the crossover isometrics and then perform your 3-4 rounds of the giant set drop set, this time with F,E and D chest exercise comprising it.
The key is, there are no excuses when training outside the gym and performing home chest workouts for mass. You can still get results, you just have to change the stimulus that you are attempting to create on the pecs to drive that growth. In the case of chest workouts at home, the best thing you can do is know how to utilize progressive exercise difficulty to your advantage to create an overload that can help you to grow a bigger chest anywhere.
If you’re looking for a complete home workout program that builds more than just your chest, head to athleanx.com via the link below and check out the ATHLEAN XERO program. This 6 week program will help you to build ripped athletic muscle without leaving your home and includes a meal plan to help you get shredded and lean at the same time. No guesswork, just impressive muscle fast.
For more videos on how to build a big chest at home and the best home chest workout to follow, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published.
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39 comments
NEW “FAST ACTION” Q&A – Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!
2:44 is where it’s at
Who else would love to see a Backworkout version of this clip
Jesse trying to do the Bhagat Singh look…. No wonder Aamir's been here
Genuinely found this a good workout, thanks man🙌🏻👌🏻💪🏻
That was really fun doin, hardest part? Crossover Iso lol
Jesse's winged scapula seems to be gone now
Jesse's intros can stay, but why is he backchanneling? It's distracting!
Jesse always staring into my soul but too awkward to make full eye contact with it
About that 1 arm pushup: we do one arm after the other and then the 30s crossover or we alter the arm at each set?
Thought it would be easy but then they got all switcharoo and swaps too….I’m so confused.
trying to read some actual comments about the video , everyone here trying to be funny by using chuck norris jokes on jeff
Killer👍👍
Tried it out today for the first time. Managed to start from the one-arm-posted pushup with 12 good reps before failure. Felt quite good about myself and started working my way down. Everything was going fine, until I reached the bear pushup: in the first two sets couldn’t make a single rep, then in my frustration in the third set decided to skip the incline pushups and give those damn bear pushups a proper shot… managed two and collapsed on the third. Anyone else having that problem?
There are many videos on chest workouts from athlean x. Each promising chest build. Which one should I follow?
Jesse athlean x.com lol 🙈❤️
Who tf is this dude? I miss Jesse
All jokes aside, I just came from a 3 year old video. Jesse has gotten so much bigger. Good shit
Jessie….LOVE THE BEARD!! dont ever change
Tried this today. Great fun. Never tried any of the exercises before. That bear push is hard… definitely need to practice that one. Will be doing it again.
Can I substitute the bear pushups with a steep incline pushup if my wall is too slippery?
when Jeff uses Jesse on the videos… #best
5:11 when i saw this i was like how in the world's jeff do this
2020 corvette
Jesse videos are my favorite because you can actually see his progress through the years which is reinforcing…. Jeff is still the man though…
Why does Jesse look so much like Amir Khan…
I couldn't even finish the first 4x 4 group. I'm going to regret this tomorrow…
PS – But not a few weeks from now when I have a massive chest!
The bear push up was much harder than the wall inclined push up
Beard sucks Jesse
Hi! big fan from the Philippines. started working out at the start of the pandemic and lost about 10kgs. Switched to this workout when I saw this and really loved it.
I would just want to ask how to properly do the 1 arm posted pushup. I can already do around 15-20 reps(higher on right arm) at the 1st set. But i feel shoulder pain. I think because i flare my elbow outwards too much to focus more on the chest than on the deltoids and triceps.
Why do I feel like Jesse is staring into my soul when he looks at the camera
how much time between the dropset exercises?
Who want more at home exercises 👍🏻👍🏻👍🏻👍🏻
People when i take off my shoes and socks in the gym: 👁👄👁
So you try each one first before choosing?
The comments on Jeff's workouts are themselves one of the most wholesome places in this vale of tears
how many times a week?
Dude explaining the routine
Dude with the bear: 👁 _ 👁
Hey yo my skeleton friends, where are you
Im not very sure that bear push ups and declined wall push-ups use chest în front of shoulders…