If you want to get a bigger chest at home, this one pushup workout will help you to build a big chest in just 22 days. The key to this home chest workout is that it progresses you through various pushups while demanding that you improve on your rep counts along the way. It consists of three weeks of testing and non-testing days that will quickly build up your chest while increasing the number of pushups you can do in one set by half.
The way this pushup workout works is by first establishing your max pushups to failure in a set. From here, you rest two minutes and attempt to complete one and a half times this number in something we call “grinder style”. This means, you are allowed to rest along the way but you cannot put your knees on the ground, stand up, or lift more than one hand off the ground at any one time.
From here, we start a series of three non-testing days. In these workouts, the goal is to perform a specific pushup variation for the same number of reps that you did on your max pushups from the most recent testing day. Here however, you are allowed to rest/pause when you fatigue and you are advised to stop a few reps short of total muscle failure. This is to accommodate for the fact that you will be doing a lot of pushups over the next 3 weeks.
The second half of the non-test day workouts require that you go back to performing standard pushups, except this time you have to complete your maximum plus 10 percent (on the first non-test day in a block) 20 percent (on the second non-test day in a block) or 30 percent (on the third and final non-test day in a block). Again here, you do not have to perform these pushups unbroken. You simply have to get them done, stopping 2-3 reps shy of failure and using rest/pause if needed to do so.
The blocks continue to progress and advance with each new testing day. Be sure to re-test your maximum number of pushups at the start of each new block since you will likely be increasing your overall pushup and chest strength meaning that your number is going to increase. Each block is based on the number of max pushups that you are able to achieve on the test day that starts the block.
We continue until we reach our final day of the 22 day workout for a bigger chest. Here, you are to go back to your original max number of pushups from day 1 and attempt to complete one and a half times this number, unbroken. This is not to be performed in grinder style. These are straight pushups. You will be amazed at how many more pushups you can do now than you could just 21 days ago.
When you want to build a big chest fast, you have to attack your pecs with a plan. This 3 week workout will progressively overload your chest and introduce variations of pushups that will build not just your chest but help you get bigger shoulders and triceps as well. The fastest way to build a big chest at home is to increase the volume of the most classic chest exercise there is.
This home chest workout will get your chest growing quickly. Try it out and be sure to share it with a friend to see who makes the better chest gains in three weeks. Push each other to keep at it and keep checking back to make sure you never forget which chest exercise you need to do along the way to your final test.
If you’re looking to get a bigger chest and more, and only want to use your own bodyweight workouts to do so, be sure to look at the ATHLEAN XERO program available at athleanx.com via the link below. Start trading in workout length for intensity and see how much bigger your chest can be with intense home chest workouts like this.
For more videos on how to build a bigger chest and the best home chest workout, 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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47 comments
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WHAT DOES REST/PAUSE MEAN
Can i also do 100 push ups a day With this?
SOMEONE HELP. My low back hurts when i do pushups. I can only do a few at a time. My low back has always been an issue. am i hurting myself doing pushups?
Do you have a PDF for the day by day activities
4:36
I've been doing home workouts for 2 months and never really had much of a gain in my chest. My body has gotten bigger apart from my chest. I can easily do 50 push-ups. I'll be back in a month with an update
I just completed my 22 days and i can say that there is a noticeable difference. Not like i got super pumped but still there is difference. I am a skinny guy ,so now after doing this my chest has a got a definition
im gonna combine all of your '22 days' home workouts and actually do them for 22 days
No resting day in 22 days?
I really like this Chest Workout, not only am i noticing some gains. But it's fun as hell doing these since a new variation of a pushup everyday to learn and try to perform well. Also seems to be able to match it really well with a PPL split, i have only been training for 3 month's. Before that all i did do was 20 years of hardcore gaming, also working a desk job.
So my time in front of a computer has been around 16-20 hours a day, with no physical exercise at all.
Pullups when i started in june 2021 was 0 i barely was able to lift my self even 5 centimeters, max pushups was at 4 with bad form. Now i can do 3 pullups with full ROM and 25 pushups with full ROM.
Me: thinking 20 press ups was a good start
Jeff: Let's say you start at 50
Me: f*** this sh** I'm out😂
Bish what…
Just for my own sake
Day 1- 6 (7th was bad form)
Day 5 – 9 (didn't felt like could do 10th, not attempted )
Day 13 –
Day 17 –
Day 21 –
Day 22 –
Day one I was barely able to scrape out 20 pushups by day nine I'm already up to 30 solid pushups, can't wait to see how many I can do on day 22
Day 1: Testing Day- 28, Done
Day 2: Done | 28, 30
Day 3: Done | 28, 33
Day 4: Done | 28, 36
Day 5: Testing Day- 30, Done(40)
Day 6: Done | 30, 33
Day 7: Done | 30, 36
Day 8: Done | 30, 39
Day 9: Testing Day- 32, 48 – Done
Day 10: Done | 32, 35
Day 11: Done | 32, 38
Day 12: Doing | 32, 41
0:01
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At the start of this year I could do 10 barely. Now I can do 70 in one go with perfect form. I’ve been doing push-ups till failure everyday about 4 times. Slowly I’ve been getting more and more
so no rest day ?
Hey Jeff would you have enough time for your body to recover and build up muscle?
This is this the most useful thing to do at end of chest workout for me
Day 1: 50
Day 5: 60
41 to 75. Thanks
I started with a max of 20 and made it to 32 at the end of the program. (Goal met)
On the max days in the middle of the schedule, I found it impossible to do a max set and then do a grinder set afterwards. I rarely got anywhere close to the suggested reps on those sets.
Is not resting your chest a problem?
will update as i go
starting stats
bench press max: 215
6’4
230 lbs bw
day 1: 8 max
day 5: 10 max
day 9: 13 max
I did 30 pushups in a row, 3 at a time and doing the breaks that he did I’m so excited because my old pb was 20-23 and now it’s 30
please upload a no equipment calves workout and more play store apps
day 1, first test: 12 unbroken
day 22, final test: 48 unbroken
this damn thing works, ive done it twice now and increased my max pushups unbroken to 103
edit: i did each workout 3 times a day, once before each meal and it helped a lot
He's trying to kill me 🤣
It’s about if you’re gonna DO IT
I like he did it himself but he did them all in one day 😂😂
Damn this actually works…I walk around like I got an 'ass' on my chest 😂
Has anyone hit 100? I'm going for another round of this and that is my goal. I need some encouragement.
Make sure you eat well
When I do exercise i bulk up at that time but after some time when I sit or do some other things after some time the bulk is all gone from my body give me some tips
Just did the first test day!! Started out with 50 unbroken. I’ll reply in 22 days to share my progress
What do you do if you absolutely can’t get the 150% grinder style at the end?
My 2nd round Jeff so day 44? Killing with your workouts bud thanks a mill from southern Cal yes these 22 day Vids do work if done with diet and consistent commitment you can achieve your goals here
Day 1: 39
Day 22: 58
I decided to do this workout again after 3 months
Day 1: 56
Day 22: ??
Is this actually a month? Workouts only on weekdays?
Man's making me get my calculator out
This is very effective
Day 1
I’m 13 and I just searched this workout, i started doing like 20 pushups in the morning and full set at night when I was like 11 but then I gave up after about 5 months and i started back a few months ago, I’ve been seeing lots of change in my chest but when I go to school people still say I look skinny and some say my wrist is small, I just want to be a buff man and I want people to see the work I put into my body
✌️