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!

  • Ūnknowñ Ź
    Ūnknowñ Ź

    Damn, thanks bro

  • mike mun
    mike mun

    Omg I try 6.14 it really work I work out my chest part I never work out was so sore I love this guy no homo

  • Cody Brandt
    Cody Brandt

    My chest hurts watching this...

  • BJaye Oye
    BJaye Oye

    Hey Jeff, how do you feel about decline bench pressing?

  • Jeff Smyth
    Jeff Smyth

    nice - left me toasted. im not going to ask for anything in particular, you know best.

  • Milos Ilic
    Milos Ilic

    Done it! Muscles are sore...can you do The World's FASTEST for back and shoulders?

  • Guy10169

    Please don't rely on the propaganda Guinness book of "world records" as actual world records. I have a better chance of believing that CNN is legit news, that Guinness having actual world records

  • Pallav S
    Pallav S

    We want to see her traps.

  • Steven Fitzgibbon
    Steven Fitzgibbon

    Only thing that sucks is this dude is strong I can’t keep up with that even with lighter weight

  • Kill3r 122
    Kill3r 122


  • Evan Wilcox
    Evan Wilcox

    6:00 Nice angle Jesse! lol


    7:58 "covering product placement" 8:10 ......

  • O Paz
    O Paz

    He probably had a protein shart from all the straining.

  • David Herrera
    David Herrera

    What if you only have one day out of the week to work out jeff?

  • Gregory Hennick
    Gregory Hennick

    Please do more videos in this series!!

  • Jav carulli
    Jav carulli

    U guys think Jeff dyes his hair? He’s either looking terrible for 29 or amazing for 49

  • Rune Ejg Lyngbak
    Rune Ejg Lyngbak

    Do back next please!

  • Mr.Meeseeks the 1st
    Mr.Meeseeks the 1st

    Thank God no one is around me at work now 😭

  • Kimbel Van den berg
    Kimbel Van den berg

    Jeff youre really epic thanks for sharing ur ideas and traing tips stay epic :P

  • dominionn09

    Think is rather do 30 mins and slightly more rest in between. Lol

  • griff

    Forget free college. Every person should have free gym access.

  • Nolrac X
    Nolrac X

    How come your wife is the only Barber with big traps ?

  • Animesh Upadhyai
    Animesh Upadhyai

    His face looked like it was going to burst.

  • Pranav Ramkilawan
    Pranav Ramkilawan

    This was nuts! Definitely looking for more of these

  • Chad Cook
    Chad Cook

    Legend has it that jesses formed chuck norris from a sweat bead

  • Hungry Bird
    Hungry Bird

    This is how I workout , no down time or very very little . It’s the best way I ve found in my 47 yrs of age .

  • Hungry Bird
    Hungry Bird

    If this guy ate hamburgers . I have to have meat , no butts about it , steaks , deer , pig, chicken, rabbit, fish , shrimp, scallops, shark, bear, elk, moose , swordfish, walleye from good ol Lake Erie . My ex s snatch , doob a day after work( it helps me sleep) and work my ass off , how about you?

  • Hungry Bird
    Hungry Bird

    That’s what natural looks like if anyone’s wondering . Every body is different but I can tell dude is natural

  • happy death
    happy death

    5:42 Jeff became Thanos

  • julio zurita
    julio zurita

    Hey Jeff thanks for the videos, do you think you can make a similar one for biceps and upper body area ? Coming from a beginner. Thanks man !

  • Sebastian Morino
    Sebastian Morino

    Actually i will love if you the same video but targeting the back

  • Pero Radova
    Pero Radova

    Speaking of time efficiency.. how does he have time for this and to play for PSG..?

  • Christian B
    Christian B

    Jeff ain't playin 😓

  • Kristopher Barnes
    Kristopher Barnes

    Worlds fastest back workout

  • Nard Dog
    Nard Dog

    Me: Alright, 10 minute warmup all done! Jeff: Ready to go home? I just finished my workout.

  • Robert Galindo
    Robert Galindo

    I’m waiting for “The Perfect Body Weight Workout”

  • Fish Monger
    Fish Monger

    Gotta watch more of these workouts done by Jeff. The sheer commitment and effort. No wonder his body looks like it's an advertisement for muscle markers. 👍🙏 Privileged to get to see these videos. Thank you so much Jeff!

  • Mapps Maponya
    Mapps Maponya

    That tense moment when walked to the dumbells place and we all wondered which ones he would take

  • Mao

    Jeff, can you make a video about working out with Shoulder ACL injury? I am currently suffering from this and I have no idea what type of exercises I should be doing, if any, and it is devastating :(

  • ezai

    Great session, Jeff! I can't do any digs if I benchpress first. does it mean my triceps are weak?


    Another great vid Jeff! I’ve always said you were the “shredded” version of Kyle Shanahan💪🏽 #9erz4life

  • 14 Kevin Griffin
    14 Kevin Griffin

    Giant traps😂😂

  • Tyrant

    Good day to you Jeff. Any advice for little fat and heavy people to bodyweight exercises (dips, push ups, etc.)?

  • Gerardo Mas
    Gerardo Mas

    Am I the only one who doesn’t know what traps are?

  • franklin bermeo
    franklin bermeo

    Quick question why you skin looks weird

  • Sami Törmi
    Sami Törmi

    Thank you Athlean-X for using my metal song as training music! Do you want to hear more songs like these in the future ?

  • David Cooper
    David Cooper

    Tried this today Awesome workout

  • Abhilash Nama
    Abhilash Nama

    Really like this for a quick workout

  • Gus Tack
    Gus Tack

    He is muscle marker

  • Alfredo Esposito
    Alfredo Esposito

    I’ve never seen Jeff drink water until today

  • Berdt

    More of these! (Shoulders next?)

  • George Hibberd
    George Hibberd

    Jeff, you’re awesome, but why so many single-use plastic water bottles?? They’re so bad for the environment and so bad for your health. It would be amazing if you could set an example to all your followers and ditch the plastic water bottles for a water fountain and reusable bottles. 🙏🏻🌍

  • Kobo 1014
    Kobo 1014

    You should just have a Livestream Everytime you workout

  • Adam Zielinski
    Adam Zielinski

    So impressive to see how well conditioned Jeff is. I'd be heaving for breath after a couple of these exercises.

  • Logan Johnson
    Logan Johnson

    When will we see more videos in this series? Tried the chest workout ready for other muscle groups.

  • Langston Richardson
    Langston Richardson

    12 minutes of straight torture. Respect to you Jeff

  • Mr Man Style
    Mr Man Style

    I actually increased my effort level. I spent less time in the gym and gained 10 pounds of lean mass.

  • Bhowmik mehra
    Bhowmik mehra

    12:45 like if you see a moaning monster on jeff's upper body.😂😂

  • for youtube
    for youtube

    Respect beyond words.. perfect way to motivate people.. but please use more motivational words n tips for newbies like me..

  • Sean McHugh
    Sean McHugh

    You can literally see all the muscle fibers in his chest firing. He doesn't even need the muscle markers anymore

    • Saam Prime
      Saam Prime

      He trains a lot even his face is muscled damnit!

  • Jimmy FTW
    Jimmy FTW

    wanna big traps? become a barber. thanks Jeff!

  • Zurg

    hey some advice please anyone? this workout can almost be done at home with just dumbells & a bench but I'm looking for a replacement for the cable cross (2nd exercise on first set-of-3)

  • Mass Override
    Mass Override

    I miss this guess I have to burn me down and build me again thanks looking good bro

  • Spread Sheet
    Spread Sheet

    Jeff looks like a walking anatomy diagram

  • Dr. H
    Dr. H

    wow. I have never had an entire muscle group on fire so fast. also pointed out a weak point in my chest. cant wait for the other videos in this series. Thanks Jeff

  • jayair88

    This is good workout but one thing you’re forgetting is that a lot of us don’t own a home gym. You will go to your next workout thinking hoping no one is using it.


    your wife is a barber? how does she have time to do that with all the things she must do everyday that you recommend?


    Smoking weed and watching this WTF is wrong with me???

  • Ginga-dna

    You didn’t even train to failure on your first set lol

Prossimi video