The World’s FASTEST Chest Workout (INTENSE!)
If you want to build a bigger chest and you don’t have a lot of time, this is the right chest workout for you. In this video, I’m going to show you six exercises for your chest that you can use as a stand alone chest workout that will take just about ten minutes to complete. You will be working hard. We are going to trade in workout length and junk volume for intensity and effort.
To start, you will ideally have access to a dual cable machine. If you do not and are doing this chest workout at home, you can easily substitute these out for resistance bands. The key is that the cables or bands provide an element of resisted adduction which is not found when simply using dumbbells and a bench. You want to choose a weight that you will reach failure in at the 8-10 rep mark.
With only transition rest, stand up and adjust the cables up (or the bands) so that you can perform the next chest exercise in this workout; cable crossovers. Here you want to choose a 10-12 rep max and work each arm to failure. Don’t worry if you find that due to the fatigue you are only able to get out 8 or 9 reps. The key is that the drop sets are set up in such a way that it is meant to accommodate your fatigue and allow you to do some work where you wouldn’t previously be able to do any.
Finally, the third exercise in this first circuit is the pushup. When doing these, you want to once again rep out until failure. The idea here is to not just push your body away from the ground but to think of it as squeezing yourself off the ground. This will engage more of the chest and work on recruiting more chest fibers as you incorporate an element of resisted adduction.
This whole first drop set should take you somewhere around two and a half minutes to complete.
Next, move immediately over to the second chest workout circuit.
This one starts with a pair of dumbbells and the floor press exercise. Again, the weight used here should be something that challenges you and causes you to reach failure in the 8-10 rep range. Go to failure on this exercise and then pick up one of the dumbbells for the second adduction focused exercise of the workout; the Cavaliere Crossover.
Perform 12 reps on each arm and then head over to the dip station for the final exercise in the workout. If you don’t have access to a dip station you can easily perform this at home in the corner of a kitchen counter. Do your dips until you reach failure and your second circuit is done. Once again, this entire circuit should take you about two and a half minutes with the entire workout clocking in around 5 minutes to this point.
From here, head back to the original circuit and perform it for a second round. Do the same for the second circuit as well. If you have to adjust the weights down slightly to accommodate the mounting fatigue you may do so. Keep in mind, the most important thing you can do is keep the effort level high and take your sets to failure.
At the end, you should be done in about 10-12 minutes tops. You do have the option to to through this one more round for a total of 18 high effort sets and a workout time that will barely surpass 15 minutes. The key to the effectiveness of this chest workout is that it is condensing the amount of work being done by the muscles into a shorter period of time. This type of workload can have a stimulatory effect on the muscle and lead to muscle hypertrophy through multiple mechanisms, one of which being a metabolic training benefit.
Try this out and let me know how you like it. If you want me to make more in this series just let me know and I’ll create videos and workouts for each of the main muscle groups as well as a total body fastest workout option as well. You can find all of these videos on this channel. Be sure you’re subscribed if you haven’t already at the link below and turn on your notifications so you never miss a new video when it’s released.
For a complete step by step workout plan that shows you how to build muscle fast and gives you day by day workouts that are designed to build ripped athletic muscle without having to waste long hours in the gym, be sure to click on the link below and check out the ATHLEAN-X program that best matches your current goals.
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    • Mr. O
      Mr. O

      Please add fastest push day, fastest pull day and fastest leg day in this ‘fast series’...

    • Asian Dragon
      Asian Dragon

      ATHLEAN-X™ hi Jeff what is the best preworkout you recommend for advanced athlete?

    • Andrey Sviridov
      Andrey Sviridov

      Can you do more videos with this work out on major muscle groups please.

    • Tdawg64

      ATHLEAN-X™ Hey Jeff you probably won’t see this but I’m a 15 year old kid trying to put on some serious muscle and athletic gains and I’ve been looking at Total Beast and Monster Maker but I don’t know which one would be more suitable to me and I was wondering if you could help me out.

    • Pedro Carvalho
      Pedro Carvalho

      @athlean-x what exercices you recommend to build back strength to do the "surfer" back arch? i guess its around the Erector, but what else? thank you so much!

  • Jim Shelling
    Jim Shelling

    roman atwood

  • Arpit PATEL
    Arpit PATEL

    Jeff is a G. (gangsta)

  • M P
    M P

    I would’ve loved to see a heart rate monitor on you during that time!

  • Eljusticiero Op
    Eljusticiero Op

    My god !

  • thestrugglewithin

    I thought my wife was the only one who traps giants

  • Liam Ross
    Liam Ross

    The overall production, lack of fluff and "back to the basics" makes this channel one of the very best. For our boxing club on strength/ conditioning odd days, this channel has been very useful.

  • Ertuğrul Atagün
    Ertuğrul Atagün

    Use towel

  • Deonte Azeez
    Deonte Azeez

    cities skylines

  • Abhivadan Singh
    Abhivadan Singh

    See his face . Gone red.

  • ethan leon
    ethan leon

    Jeff keep this series going PLEASE

  • Your Mum
    Your Mum

    I really wish my gym had those cables

  • WilliNo RealLife
    WilliNo RealLife


  • Lycan

    Fantastic job Mr. Athlean-x. My coach taught me to train this way with a couple extended cardio sessions in between when I was a kid and I still do it today. Not many can do it, but that's why you are who you are. I think you should do more video's like this and some of your older videos where you go through a routine ...again because not many can do what you can do without cuts.

  • Heylee Rodriguez
    Heylee Rodriguez

    reggaeton 2019

  • Mantra Sura
    Mantra Sura

    why is jesse wearing headphones?

  • Alex

    this is how you workout and no bullshit. Jeff, you are no doubt one of the best I've seen. Thank you for that channel, man

  • Bryan Davidson
    Bryan Davidson

    I'm not understanding the reps ,sets, or To failure..To failure means you cant perform the exercise properly anymore?So,for example,its not 3 sets of 10 but 3 sets to failure?I dont get it

  • Luke Tanner
    Luke Tanner

    Jeff Cavaliere is a monster hahahahahaha

  • LuxOx412

    What is the workout music ? Thx!

  • Hugh McMuffin
    Hugh McMuffin

    I had a whole workout just watching this

  • The Muralist
    The Muralist

    That's it! :-)

  • David Bowman
    David Bowman

    Nice work out. I'm 66 had rotator cuff surgery two years ago. My shoulder is in great condition now. I'm not new to weight training but am nervous about re injuring my shoulder . I also golf three times a week. Do you have a recommended workout to maintain mussel and strength plus flexibility. Your advise would be extremely appreciated.

  • Charles Squilla
    Charles Squilla

    That was intense I watch all your videos Man before I even start my workout Much appreciate it..

  • Rubham 3
    Rubham 3

    It's like seeing a cartoon when it gets angry and only the head goes red

  • Yusry Frieslaar
    Yusry Frieslaar

    Awesome workout!!!

  • Jeff R
    Jeff R

    Great video, I would like to get that intense. I know I wouldn't have that in the tank though

  • Piyush Kadambi
    Piyush Kadambi

    The only mistake jeff did was, he drank water in standing position instead of while sitting

  • Alice Nye
    Alice Nye


  • Dennis B
    Dennis B

    Awesome man👍

  • Skyler Stevens
    Skyler Stevens

    i love your video

  • MindControl


  • Aditya Mahabir
    Aditya Mahabir

    Jeff's 40+ but has more energy than dudes my age

  • Hyperian

    Kinda funny he's telling everyone his wife has giant traps

  • classic bodybuilding
    classic bodybuilding

    Jeff is awesome but still he needs mass in his chest

  • Mauricio rodriguez
    Mauricio rodriguez

    Can you continue this series, please?

  • Jackie Glazebrook
    Jackie Glazebrook

    Going to try tomorrow !

  • TheGhostOfLoki

    I think these style workouts might be the muscle confusion my body needs. last 3 months have been doing long and drawn out. still heavy and stuff usually 4 or more sets of 10-12. I know now that 3 sets of 10 is the biggest gain killer in the gym. I’d like to see more of these condensed hard weight training workouts.

  • Michael Fisher
    Michael Fisher

    awesome jeff

  • Niko

    On the floor one I’ve been working out for a long time but the on the floor chest workout I only feel the sensation on my triceps last I felt the sensation in my chest did this workout 3 days ago what the hell is going on

  • fil teg
    fil teg

    I want to see people faces at the gym when i m doing the exercise at 6:00 minute

  • The Running Man
    The Running Man

    thats dope

  • Kyle Gravel
    Kyle Gravel

    So how long would you say you can train this intensely? You said you can train hard but not hard and long (that’s what she said), what is too long? (That too)

  • Leslie

    i feel like i would look like the biggest tool if i carry a bench all the way to the cable machine at my gym

  • tstatham

    When I do pushups my shoulders hurt instead of my arms or chest. Anybody know how I can do change that?

  • Charles Pimparé
    Charles Pimparé

    Why is Jeff’s right ear so red ( cannot be unseen )

  • Brbtvwuhwvt Hshrvtvya
    Brbtvwuhwvt Hshrvtvya

    This guy is moaning while I’m in bed and my parents are listening

  • Rangedar Hamed
    Rangedar Hamed

    Nice one

  • theragpicker

    Love this! Still waiting for the rest in the series...

  • Mauricio rodriguez
    Mauricio rodriguez

    Can we get the rest of this series? Other body parts

  • Vincent Fink
    Vincent Fink

    Home version where you only have an adjustable bench and dumbbells would be awesome! I think I know some good replacement exercises but would love to know for sure the best.

  • Freedom1776

    I’d definitely like to see more of these

  • thefatt1988

    If someone from the gym started to use almost all of the gym equipment and space, he must be one of the people who watches Athlean x video

  • dradeel

    12 intense sets to failure in no time. Phu! Not bad! Suggestion: With all that pressing and tricep work, it's almost a pity to leave them out of it. If you have two minutes to spare, throw in a overhead cable rope tricep extension dropset with forced negatives after failure (when the cable is all the way up, stand up straight, keep arms straight forward and push down the cable with a stiff upper body into the overhead tricep extension stance and repeat negative reps as desired or until negative failure) all the wat at the very end and you'd have a full chest and triceps routine in easily under 15 minutes. Or you could call even it a high intensity chest, tricep and cardio exercise. 😏

  • Jackytori

    if jeff told me to kill myself i would

  • Mitchell McCommons
    Mitchell McCommons

    Yea, dude, this was freakin excellent.

  • Trần Thành Tâm
    Trần Thành Tâm

    Bài tập hay, nhưng muốn phù hợp tại nhà hơi khó. Có lẽ nên ra phòng tập

  • Michael Brassil
    Michael Brassil

    Looking forward to the next videos in this series. I have limited gym time throughout the work week, but if I could have a full weeks worth of these workouts that would make a huge difference. Keep them coming

  • Anand Kajale
    Anand Kajale

    Introduce all equipment from your gym.

  • Cl0uted

    I did this last night at the gym. This really helped me up the intensity which is what I needed. Can’t wait for the rest of the series!

  • Suki Dhillon
    Suki Dhillon

    Would love to see this series continued for the rest of the body!

  • Black Metal
    Black Metal

    i feel that pain, it's good pain

  • Lifes Tips
    Lifes Tips

    DAMN!! How can I get this lean :P

  • bharath medala
    bharath medala

    Going hard is better than going long as of my experience..

  • sandeep lvrs
    sandeep lvrs

    More reps Vs More weight Which is better for faster gains???

  • Oliver DiCarlo
    Oliver DiCarlo

    Jeff can you do more of this series? 🙏🏼 My chest was sore for 4 days after this 👍🏼. And helped me get in and out and to work on time!

  • Andrew Orphanides
    Andrew Orphanides

    You've got 1 million more followers in like a week...

  • Blaine Petersen
    Blaine Petersen

    Are you continuing the fastest workouts for other body parts?

  • Dario Spirit
    Dario Spirit

    You are crazy Jeff, good job though 😉

  • Sureet Kumar
    Sureet Kumar

    the longest 10 minutes in the world. Daym, just looking at the workout, i'm feeling tension in my chest.

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