Home Chest Workout | 10 Minutes (FOLLOW ALONG!)

  • Published: 04 July 2019
  • If you want to build a bigger chest and prefer to use a home chest workout to do it, then you have found the right video. In just 10 minutes, I’m going to show you how to train your chest, shoulders and arms to build bigger muscles with just your own bodyweight and a single chair. You won’t even need a lot of space to get this workout done, making it perfect for those that are traveling or simply can’t afford an expensive home gym or membership.

    The workout is also going to be scalable from rank beginners all the way up to the most advanced. The key to the structure is that it uses reverse tabata timing and progressively easier exercises to ensure that even as you get fatigued, you’ll be able to keep the pain coming for each of the 20 intervals that make up this workout.

    The first thing you have to decide is whether you consider yourself a beginner, intermediate or advanced when it comes to your upper body strength and chest development. If you are a beginner, you will start with exercise six and proceed through exercise ten. If you are a more advanced, you will start with exercise one and proceed to exercise five. Finally, if you are intermediate (which is what I’m going to show you in the video) then you will start with exercise three and go to exercise seven.

    The key is to perform each of the five exercises for four rounds (a total of two minutes each) with a 10 second on and 20 second off cadence. If you want to stick with the same exercises from workout to workout, you can always make this progressively harder and add progressive overload by gradually increasing your work time and decreasing your rest time. The best place to increase to would be 15 seconds of work and rest time each round. For this home chest workout, you are going to start with 10 seconds of work time and 20 seconds of rest.

    You will find, as I said, that no matter which level of difficulty you start with you will be performing easier versions of the pushup exercise as the minutes wear on. This doesn’t mean that the workout is easy however. Because the cumulative fatigue is going to become a factor, you will want to be sure that you don’t underestimate the challenge that lies ahead of you.

    Having done the intermediate version of this home chest follow along workout, I can tell you first hand that this is no walk in the park. The hardest part is making sure that you are ready to go from the very first second of the work interval. You are only doing 10 actual seconds of work each round so you want to be sure that you aren’t moving too slowly during the transition that will cost you a valuable rep or two in the process.

    If you like the intensity of this quick but effective 10 minute home chest workout then you are likely to love what my complete home total body workout plan XERO could do for you in just 6 weeks. You can find the complete chest workout available at our website in the link below. Train without a bar, bench, bands or anything at all and see how to build ripped lean muscle in less then 50 days.

    For more videos on how to build bigger pecs and a big chest without equipment and the best home chest workout for mass, be sure to subscribe to our channel here on RUclip at the link below and turn on your notifications so you never miss a new video when it’s published.

    Build Muscle in 90 Days - athleanx.com/x/my-workouts
    Subscribe to this channel here - http://pedofolie.info/user/jdcav24
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Comments • 2 141

    ATHLEAN-X™   2 months back

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck! 

    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Nathan Herrera
      Nathan Herrera  1 months back

      please do more of these and yes please bring in Jess

    • Silent Rider
      Silent Rider  1 months back

      I struggled like mad, my wrist was the biggest weakness with the workout

    • warden of death
      warden of death  1 months back


    • Musthafa musthu
      Musthafa musthu  2 months back


    • JSThiara
      JSThiara  2 months back

      @David Paiz-Torres Bro, I've seen muscle gains and fat loss and I'm only 3 weeks in! Got the Athlean 400 challenge tomorrow!

  • Eddy Jimenez
    Eddy Jimenez  1 days back

    Im late to the show, but ectatstic i made it, im on vscation with famly, conviced my 12 years younger brother to hang with this one, dude did 10 mins and he was done! Haaaaaaaa! Long live old man strong! 💪

    • Ginger R
      Ginger R  2 days back

      Love these follow along vids! Keep it up

      • P Ben
        P Ben  2 days back

        Jeff & Jesse, thanks for the gains. You've been a primary encourager to me for a couple years! I owe u

        • Hermes Trismagestus
          Hermes Trismagestus  3 days back

          hey where do you get that cool timer???

          • jhon nex
            jhon nex  3 days back

            I did this after gym machine workout. 10/10

            • Carlo Lopez
              Carlo Lopez  3 days back

              Really helpful home workout 💪 how many set is it recommended to do this routine in 1 day?, thanks 🔥💪

              • Daniel Arthur
                Daniel Arthur  4 days back

                Anyone been doing this consistently? Need to know if it gets some results

                • jhon nex
                  jhon nex  4 days back

                  where are hannibal and archer pushups featured at?

                  • Daniel Rick
                    Daniel Rick  4 days back

                    Surprisingly challenging, nice work!

                    • ThereIsNoTry V
                      ThereIsNoTry V  5 days back

                      Clock says Rogue One. I appreciate the easter egg

                      • Mohammed Al Anati
                        Mohammed Al Anati  5 days back

                        Jeff isn't doing pushups...

                        He's benching the earth.

                        • bagaga raj Bagz
                          bagaga raj Bagz  5 days back


                          • ANDRES CALDERA
                            ANDRES CALDERA  6 days back

                            In the shoulder tap pushups i can make 4 per series. Jeff makes around 7 or 8. But at least i can finish the whole routine. That makes me proud

                            • Miroslav Vesely
                              Miroslav Vesely  6 days back

                              Is it only me who noticed incorrect subtitles in the video? Maybe because I am not native speaker I turned on subtitles and words are different from Jeff...Is it some kind of joke?

                              • Motor Bicycle
                                Motor Bicycle  6 days back

                                Excellent. Thanks Jeff!

                                • Bastion Is Trash
                                  Bastion Is Trash  6 days back

                                  Wtf are those subtitles

                                  • Ricky Paca
                                    Ricky Paca  6 days back

                                    We have never seen you in such a difficult condition ever. Really a brutal reps, let me try out. Thanks

                                    • Dhanar Putra
                                      Dhanar Putra  6 days back

                                      I just realize that Jeff doesn't have apparent six-pack. Just a lean body-fat. Even in this video he admit that breathing heavily is normal in bodyweight training.

                                      • Richard Garza
                                        Richard Garza  7 days back

                                        You are a Beast, Jeff!!! Such a Great Role Model for people!!!🙏🏼👍🏼🙏🏼👍🏼🙏🏼

                                        • Vincent V
                                          Vincent V  1 weeks back

                                          Definitely would love to see more videos like this, Jesse needs to tag along too lmao 😂

                                          • pickles 3343
                                            pickles 3343  1 weeks back

                                            I can barely do it but i finished when he did

                                            • TheDiMono
                                              TheDiMono  1 weeks back

                                              Could you give us similar workouts for back and shoulders? Perhaps allowing dumbbells, since we're more likely to have those than a full home setup if we're doing it at home?

                                              • Benjamin Schröder
                                                Benjamin Schröder  1 weeks back

                                                I can complete the workout, but i always get some shoulder pain (does not feel like muscle soreness), which can last for days. Any idea what i’m doing wrong?

                                                • what's new
                                                  what's new  1 weeks back

                                                  Video start in 1:45😁

                                                  • 806 MEX
                                                    806 MEX  1 weeks back

                                                    Where can I buy one of those timers

                                                    • Joey Magana
                                                      Joey Magana  2 weeks back

                                                      whats up with the captions on this video??

                                                      • Matija Hergotić
                                                        Matija Hergotić  2 weeks back

                                                        Man if he is having a hard time we will all die :P

                                                        • Flores J
                                                          Flores J  2 weeks back

                                                          1 in the morning 1 in the evening. #YaBuddy #GetSome #Goals

                                                          Keep doing body weight work out like this for all body parts so i can follow. I look for a partner to work out. Working out wit you like this keeps me going motivates and encourages me.

                                                          • Alex Aladenika
                                                            Alex Aladenika  2 weeks back

                                                            I swear I suck at chest exercises. I always end up feeling it more in my shoulders than my chest

                                                            • Local Costco
                                                              Local Costco  2 weeks back

                                                              The other inmates and I loved this workout Jeff, thanks.

                                                              • Alex golovkin
                                                                Alex golovkin  2 weeks back

                                                                You should start a home 10 min series

                                                                • Flores J
                                                                  Flores J  2 weeks back

                                                                  Yaaaaa! Awesome good morning workout!! Love this workout!! #GETSOME

                                                                  • Nick Plaisted
                                                                    Nick Plaisted  2 weeks back

                                                                    I really enjoyed it this morning! I have a pullup bar at home and used the same approach. Would love to see a home pullup version?

                                                                    • Bakgethi Remote
                                                                      Bakgethi Remote  2 weeks back

                                                                      love that you dont have stupid tattoos...

                                                                      • sukka 1P57
                                                                        sukka 1P57  2 weeks back


                                                                        • Michael Fitzpatrick
                                                                          Michael Fitzpatrick  2 weeks back

                                                                          That was great, thanks.

                                                                          • Liam Irvine
                                                                            Liam Irvine  2 weeks back

                                                                            I am only 14 years old and a beginner in these types of workout sessions so I tried the beginner workout and man this workout works sooo well. My chest and triceps were so tense after this. Thank you so much Jeff for a great routine. I can't imagine trying the harder levels.

                                                                            • M1n8Beacon
                                                                              M1n8Beacon  2 weeks back

                                                                              Hey! Could you do a plyometric push-up tutorial, please, with slow-mo and ways to progress? I'm trying to do them once a week but I don't manage to catch the fall properly, I'm always slamming my wrists into the ground 😢

                                                                              • Speed Gonzalez
                                                                                Speed Gonzalez  2 weeks back

                                                                                I accidentally hit my knee doing the chair push ups I felt discomfort after a bit so I had to stop a bit early not Jeff's fault I need to be more careful

                                                                                • Just Your Average Spambot

                                                                                  Home Chest workout Beginner Version:

                                                                                  6. Lateral Pushups 7:29
                                                                                  7. Shoulder Tap Pushups 9:31
                                                                                  8. Standard Pushups 12:51
                                                                                  9. Incline Pushups 12:57
                                                                                  10. Knee Pushups 13:06

                                                                                  Overview of beginner version 12:50

                                                                                  Preform exercises for 10 secs then rest 20 secs, repeat said set 4 times for each exercise

                                                                                  • Kyle Imagines
                                                                                    Kyle Imagines  2 weeks back

                                                                                    Jeff's the new Chuck Norris.

                                                                                    • Jack S
                                                                                      Jack S  2 weeks back

                                                                                      Jeff is getting a workout at intermediate level, imagine how hard advanced is

                                                                                      • MOHAMMED HAMMIED
                                                                                        MOHAMMED HAMMIED  2 weeks back

                                                                                        Which is better to run before or after workout?

                                                                                        • Jlo
                                                                                          Jlo  2 weeks back

                                                                                          a 20 Minute follow along full body workout would be so good! My chest got destroyed by this one i want my other body parts hurt the same

                                                                                          • goddessxemily
                                                                                            goddessxemily  2 weeks back

                                                                                            amazing workout! Made it all the way through the first time but man, it hurt!

                                                                                            • kyle harms
                                                                                              kyle harms  2 weeks back

                                                                                              I felt it only in my biceps and triceps

                                                                                              • David Apperson
                                                                                                David Apperson  2 weeks back

                                                                                                You gotta focus on a mind muscle connection to your chest. No reason you shouldn't feel this, unless u didnt contract you chest correctly

                                                                                            • Jose Alcocer
                                                                                              Jose Alcocer  2 weeks back

                                                                                              Jeff- If im not around any equipment I’ll just do this easy fast little workout

                                                                                              Also Jeff- *breathing hella hard*