The PERFECT Chest Workout (Sets and Reps Included)

  • Published: 21 October 2018
  • Build Muscle in 90 Days -
    Subscribe to this channel here -

    The perfect chest workout should consist of exercises for your upper chest, middle chest and lower chest. That said, even that doesn’t make the chest workout complete. In order to round out your pecs with a well rounded workout you need to fill in the gaps of what is lacking on those popular chest exercises. That is what we do in this video.

    If you look at the four main exercises that people do in their chest workouts you will see incline bench press, barbell bench press, dips and pushups. Take a close look into each of these classic movements and you will see one thing in common. That is, each of these exercises is lacking a full adduction of the shoulder within the exercise.

    This is a problem when it comes to developing a complete chest. Just because you are going through a full range of motion on the exercises that you are doing it does not mean that you are taking a muscle through its full range of motion. For instance, all chest exercises are performed by changing the angle of the arm at the shoulder. Because the shoulder is a three dimensional ball and socket joint, you have a great deal of motion available to you on your chest exercises.

    That said, with the hands being fixed on a barbell, dip station or the floor through most of the common chest exercises you are not able to take your shoulder through the full horizontal adduction that it is capable of going through. Due to this, there is limited activation of the pecs since they are built to take the arm fully across the body, over midline into a more complete adduction.

    The solution to this problem is to not forego the popular mass building chest exercises but add to them, in drop set fashion. Here is how to construct the perfect chest workout with that in mind.

    Barbell Bench Press - 4 sets of 6,8,10,12 reps
    Immediately into a horizontal chest cable or band crossover for 15 reps

    Incline DB Bench Press - 4 sets of 6,8,10,12 reps
    Immediately into a low to high cable or band crossover for 15 reps

    Weighted Dips - 4 sets of 6,8,10,12 reps
    Immediately into a high to low cable or band crossover for 15 reps

    Weighted Pushups - 3 sets to Failure
    Immediately into a banded crossover pushup for 15 reps with band on each arm

    When you put this together in drop set format as I’m suggesting here, you not only now hit the chest through it’s full range of motion but you hit every area of the chest as well. The drop down allows for the lesser intense exercise to be more taxing since it was just preceded by a more difficult compound lift.

    This is just one example of how to apply science to your chest workouts. If you want to train like an athlete you want to put science back in every workout you do. You can do that with the ATHLEAN-X Training Programs available at and get started right away on building a ripped, muscular, athletic body.

    For more chest workout videos for the upper chest, lower chest and inner chest, be sure to subscribe to our channel here on RUclip at and don’t forget to turn on notifications so you never miss one.
  • Hobbies and Style Hobbies and Style

Comments • 3 709

    ATHLEAN-X™   8 months back

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    • Victor Santiago
      Victor Santiago  3 weeks back

      Thanks bro I have to try this it makes perfect sense

    • C K
      C K  3 weeks back

      ATHLEAN-X™ thanks jeff

    • Corry Konings
      Corry Konings  2 months back

      People at the gym are going to be pissed off if I try to claim the bench and the cables...

    • The Chill Pill
      The Chill Pill  2 months back

      is it posible to do the cable cross one hand at a time? in the gym i am going cables are almost allways bussy when i'm bench pressing are you able to get the same result/motion doing it one hand at a time or is that not effective?

    • RT HJ
      RT HJ  2 months back

      ATHLEAN-X™ I dont know if you will see this. But I would love a video on how to train while recovering from shoulder impingement. Not the rehability movements, but more things like dumbell presses and stopping the humoral bones at level (90 degrees). Reason is I get better, but then go and train as I should, and the pain returns.

  • Plagues Inhale the
    Plagues Inhale the  9 hours back

    I trust this man

    • Ospinra
      Ospinra  13 hours back

      5:18 Dude your neck is opening into a vagina

      • Tristan Petricca
        Tristan Petricca  24 hours back

        Hey Jeff, thank you for this great workout. How do you suggest doing these drop sets in a gym with other people? I think it would be tough to get access to 2 machines for such a period of time. Can you do 4 sets of 1 exercise then move straight over to the dropsets?

        • Steven Poll
          Steven Poll  1 days back

          Ive been doing this workout for about three months and its impossible to get everything in someone takes the cables everytime and you can even be mad becuase your hogging it for an hour and 15 minutes

          • Hey Buddy!
            Hey Buddy!  1 days back

            How much recovery time between different exercises, ballpark?

            • Joe Smith III
              Joe Smith III  1 days back

              Ok, here's my secret chest w/o. I'm not a huge flat bench fan. I am a fan of pre-exhaustion pecs before benching. Why? Because triceps will dictate failure on flat bench way before pecs will. Ok. 1) pec fly machine seat set at 3 levels for all pec muscle fiber direction, i.e. high, middle , low. Do some sets of each, figure out what works for you over time. 2) do flat and incline benching. 3) and pay attention!!!! 3 cable exercises. Our video host was not much of a cable user-not very smooth or knowledgeable. First use high handle attachments and keep shoulders equal to plane of pulley travel. Bend deep at waist elbows at 90 degrees always, we are NOT WORKING TRICEPS HERE, cross arms deep across chest and squeeze and go until elbows touch /stack on each other and alternate one arm over other each rep. 2) less bend at waist, step way out from plane of pulley travel and cross higher on chest to get upper chest area, kinda like where incline would impact. 3) and my favorite chest exercise. Use low handle location, standing straight up, step way out, as far as possible, from plane of pulleys, keeping arms straight, palms facing forward, bring arms forward while brushing thighs and contracting pecs. Bring arms upward, try to squeeze elbows together. Arms will be basically straight out with hands at lower pec level. Alternate one hand over other. Spend time on learning form before worrying about weight. I did these and wow, could see what a properly developed chest was. Good luck and seriously work the 3 cable exercises to hit all chest fiber directions.

              • Joe Smith III
                Joe Smith III  1 days back

                And for comparison, back in the day, my w/o partner was 5'3", 140 could bench 270 easy, chest flat as a pancake. Me 6'1" 185 max bench 240, on my best day, but I had pretty good pec development.

            • Northumbrian
              Northumbrian  1 days back

              This video is fantastic. Thanks a lot!

              • Just A Person
                Just A Person  2 days back

                1:27 when you try to freestyle

                • Mark Patino
                  Mark Patino  2 days back

                  Try? N word he was spitting bars

              • Sooraj S
                Sooraj S  2 days back

                U freaking genius 🙌

                • Edward Milano
                  Edward Milano  2 days back


                  • thebaseballkid
                    thebaseballkid  4 days back


                    • Adam Mackie
                      Adam Mackie  4 days back

                      Normally i hate videos of people talking, but Jeff’s words actually matter.

                      • Cesare Deisori
                        Cesare Deisori  4 days back

                        So 4 × (6,8,10,12) = Tot. 144 reps Right?

                        • Cesare Deisori
                          Cesare Deisori  1 days back

                          @Eric Eka Putra is section B an alternative to A exercizes? I'm just a bit confused.

                        • Eric Eka Putra
                          Eric Eka Putra  1 days back

                          No, its 4 sets and only 36 reps.
                          6 reps with the heaviest, then drop the weight and do 8 reps, etc.
                          Then do the cable for 15 reps x 4sets
                          Total will be 96 reps

                      • Patrick Nelson
                        Patrick Nelson  5 days back

                        I’m currently doing the ultimate chest+tricep workouts in one day and then doing the perfect back+bicep workouts in one day as well (and then of course legs on the next day). Should I split it up where I do each perfect workout on its own separate day? Because I feel like I don’t get to push myself as hard as I could when I do, for example, the back workout and then the bicep workout. Or am I still getting the full effect?

                        • Patrick Nelson
                          Patrick Nelson  5 days back

                          I apologize for the long comment but I trust Jeff more than any typical fitness guru that you find online or at the gym.

                      • sidant gurung
                        sidant gurung  6 days back

                        0:35 I wonder did that marker went off his body or not. 🙄

                        • Sick Kicks
                          Sick Kicks  6 days back

                          Do push ups work?

                          • Komron Nasimov
                            Komron Nasimov  6 days back

                            i love you videos
                            . Keep going!!!

                            • MJ
                              MJ  1 weeks back

                              thank you Jeff! This video is awesome

                              • Delphi Builder
                                Delphi Builder  1 weeks back

                                welcam to athlean-x dat cam

                                • George Sanchez
                                  George Sanchez  1 weeks back

                                  mfw when I don’t win yet another Athlean-X giveaway

                                  • ajs18s
                                    ajs18s  1 weeks back

                                    And what would the difference in weights be? Different from say bench press to the cable crossover be? Max weight on both?

                                    • Joe Buzz
                                      Joe Buzz  1 weeks back

                                      Yeah I want to know also

                                  • Sirius 9K
                                    Sirius 9K  1 weeks back

                                    It's okay if I'm doing this workout twice a week? Or this workout it's just one day a week?

                                    • Dino Sertovic
                                      Dino Sertovic  1 weeks back

                                      tried it yesterday and it killed my chest. excellent tip!

                                      • Nova Sauceda
                                        Nova Sauceda  1 weeks back

                                        I’d say it was very helpful, thank you!!:)

                                        • Lemrabott Smail
                                          Lemrabott Smail  1 weeks back

                                          Definetly a great workout but needs to have your own gym

                                          • Chris Michal Foose
                                            Chris Michal Foose  1 weeks back

                                            First time in a long time i cannot do triceps, at same excersise as chest, so this was a great chest workout!

                                            • Andrew Palacios
                                              Andrew Palacios  1 weeks back

                                              Hey Jeff, I really hope you are proud of your contributions to society with all of these EXCEPTIONAL videos you put out. On a real serious note, THANK YOU! This has helped me tremendously!

                                              • mr420apples
                                                mr420apples  1 weeks back


                                                • Randall Alleyne
                                                  Randall Alleyne  1 weeks back

                                                  Thanks Jeff simple yet very informative as Always I shall try this next 'chest day'.

                                                  There's one among many reasons for your success Sir & it's Your honesty no bull approach Every Single Time.

                                                  I Frickin' Love It!!!

                                                  Thanks Sir


                                                  • Generic Commenter
                                                    Generic Commenter  1 weeks back

                                                    So are you calling the cable exercises drop sets or do you decrease the compound exercise weight each set?

                                                    • Storm Fx
                                                      Storm Fx  2 weeks back

                                                      I'm not familiar with drop sets.... so let's say I do bench press, on the last set I have do 12 reps and then go lighter and then go to failure? Or perform all sets from heavy enough to 6 reps and go lighter every time? I'm confused. Someone explain pls

                                                      • Lucas Liam
                                                        Lucas Liam  2 weeks back

                                                        Why do I always get yelled out for using muscle markers?

                                                        • Dana Everson
                                                          Dana Everson  2 weeks back

                                                          Jeff...this is exellent...I'm assuming you mean for one to do this as a specialized workout once, MAYBE twice a week, with minimal "maintenance" work on other muscle groups for a while...maybe a month or two?

                                                          • Mr. Skeltal
                                                            Mr. Skeltal  2 weeks back

                                                            How am I watching this without paying?

                                                            • Rayalier
                                                              Rayalier  2 weeks back

                                                              Man idk how this is free, I do dips alot and I've been seeing improvement on my "pecks" it probably took about 24 hours before I noticed a shrink in my pecktoral muscle. I looked at it about a week later and they are almost gone it helps alot when I did the dips and I even added in a pull up to it. I took a day off of working out for about a day and a half now.
                                                              I now have a girlfriend and lots of friends thank you so much.

                                                              • Nicolás Salazar
                                                                Nicolás Salazar  2 weeks back

                                                                Can I give this video a like cupon valid for 758 likes?

                                                                • Smart Deals
                                                                  Smart Deals  2 weeks back


                                                                  • Knowledge for You
                                                                    Knowledge for You  2 weeks back

                                                                    Top 10 best games for your PlayStation.

                                                                    With Extremely High Quality Graphics, Most Adventures and Action,

                                                                    best War and Super Hero Games.


                                                                    • Willie Murphy
                                                                      Willie Murphy  2 weeks back

                                                                      So this will decrease my man boobs ?

                                                                      • Joshua Castillo
                                                                        Joshua Castillo  2 weeks back

                                                                        I have incorporated these principles in my chest workouts and have seen amazing results. You`re the man Jeff!

                                                                        • J Scar
                                                                          J Scar  2 weeks back

                                                                          As cut up as this dude is...I'll definitely listen to his tips. Thanks bro!

                                                                          • Nadav Masa
                                                                            Nadav Masa  2 weeks back

                                                                            You have the bast channel of all

                                                                            • Sean
                                                                              Sean  2 weeks back

                                                                              There’s no way I can superset a bench press and cable flies with how busy my gym is

                                                                              • Eric Sanchez
                                                                                Eric Sanchez  2 weeks back

                                                                                Brilliant explanation! Thank you!

                                                                                • Nitin123456789 M
                                                                                  Nitin123456789 M  2 weeks back

                                                                                  Ur just lit man

                                                                                  • Andrew Travis
                                                                                    Andrew Travis  2 weeks back


                                                                                    • Izzy A
                                                                                      Izzy A  2 weeks back

                                                                                      That last exercise, is that 3x15x2? (For right and left?) for a total of 90 push ups?