The PERFECT Home Chest Workout (Sets and Reps Included)

  • If you are going to do a home chest workout to build a bigger chest then you better make sure it’s as close to perfect as possible. In this video, I’m going to show you the perfect home chest workout to work your entire chest from top to bottom, putting the latest in sports training science behind the exercise selections. Make no mistake, training at home does not have to be a compromise. I’ll show you how to build bigger pecs regardless of whether you have a gym membership or not.
    To start, you have to cover a bit of the anatomy of the chest to better understand your workout attack plan. The chest has two distinct portions with separate nerve innervation. These are the upper or clavicular area and the lower or sternal area. The lower portion is actually comprised of two distinct zones as well that can be influenced a bit further by the direction that you move the arms in space and the fibers that get placed at a better mechanical advantage. The bottom most portion of the chest, the abdominal head, is something that therefore can be hit better with some chest exercises than others and will be considered in this perfect chest workout.
    We start with the first exercise combination of an archer pushup supersetted with a banded crossover horizontal to midline. The key to most bodyweight exercises done at home is to make sure that you are training them with enough intensity to cause muscle growth. The best way to ensure this is to take these both to failure. Too often, when people prescribe rep counts on bodyweight exercises they fail to take into consideration the dramatically different strength levels different people may have. By prescribing the exercise to failure, we equalize these discrepancies and ensure max effort.
    Next, we want to do a second middle chest exercise, this time it’s the banded pushup. The difference between the two exercises is that the archer pushup has a strength curve that places the majority of the tension overload on the chest in the bottom most position of the rep (like the bottom of a bench press) while the banded pushup flips the strength curve to be most difficult at the top with the added tension of the band. Here again, you want to superset that first exercise with another banded crossover done horizontally to get the workout started. In each case you would want to do 3-4 sets of the combos in the first two chest exercises in this workout.
    We move onto the third exercise in the perfect chest workout and this time we want to hit the upper chest. To do this we actually want to place our body on a decline, as with the decline wall pushups, in order to change the orientation of the arms in relation to the body. By doing this, we get an arm that is relatively higher than our torso (as it would be doing an incline bench press if we had one) and this will recruit the clavicular fibers the best). Superset this again with a crossover but this time take the band in a low to high path to really target the upper chest the most.
    Next, we have to hit the abdominal head or lower chest fibers. The best way to do this is by switching rooms in the house for this home chest workout and find a corner of your kitchen counter to do dips. Now you may not have this as an option but that doesn’t mean that you are out of options. Instead, you can do the incline pushup off a bed and choose either the easier plyo clap version or the behind the back version which requires more strength. Once again you want to take this to failure and then superset it with a crossover with a band - this time high to low.
    Finally, we end the workout with an alternating twisting pushup. This is a killer finisher and helps to create relative adduction of the arms across the chest by twisting the torso into the arm rather than bringing the arm across the chest. The effect is the same and the burn it creates to end this perfect workout is the final icing on the cake.
    For a complete workout system with all of your sets and reps spelled out to get you not just a perfect chest workout but perfect workout for every muscle in your body, be sure to head to the link below and check out the ATHLEAN-X program that is best suited to your current goals. Build ripped, athletic muscle in just 90 days with me coaching you through every single workout.
    For more videos in the perfect workout series or for a complete gym version of the perfect back, leg, chest, biceps and triceps workouts be sure to click on the link below to subscribe to our channel here on youtube and turn on notifications so you never miss a new video when it’s published.
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    ATHLEAN-X™  Vor 5 Monate +572

    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. Click the link to see if you’ve won. No strings attached!
    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…

    • FitnessFan
      FitnessFan Vor Monat

      Are you going to do a "Perfect Home Leg Workout" video sometime? I know it's a tough topic to cover, but a lot of people who don't have access to a gym (I'm not one of them, but used to be) are in need of a workout plan that doesn't neglect their legs and gives them great developement. I'm really curious to know what exercises would you choose for certain difficulty levels and certain muscle groups to come as close to replacing a gym leg workout as possible.

    • Musicz0ne SM
      Musicz0ne SM Vor 5 Monate

      Pls sir do a perfect a push pull workout

      GREEN GRATITUDE Vor 5 Monate

      I think Leonard Horowitz is your father 😊

    • R K
      R K Vor 5 Monate

      Can someone explain the structure of the workout, are we doing 3 sets of each exercise or only of “B” exercises? What does it mean by “3 x failure” or Super sets? Thanks!!

    • prasad rahatekar
      prasad rahatekar Vor 5 Monate

      I am your big fan from India plz reply !!

  • Shift
    Shift Vor 5 Stunden

    Who’s here because of the corona virus

  • taekwondoist
    taekwondoist Vor 6 Stunden

    I guess Jeff knew we will be stuck at home for a while due to "Chines" I mean COVID -19 virus.

  • Vitthal Bhardwaj
    Vitthal Bhardwaj Vor 17 Stunden

    Who's here after China Virus pandamic!

  • Saba Sotkilava
    Saba Sotkilava Vor 19 Stunden

    Pike push-ups is pretty good for upper chest

  • Drizzo Forbzy
    Drizzo Forbzy Vor Tag

    Perfect for these times

  • andrew boley
    andrew boley Vor Tag

    Next pay check I think I'm gonna start buying the program on the website, I haven't even looked yet and I'm still able to work through the Corina crisis and all this has been so super helpful

  • Fitness Enthusiast
    Fitness Enthusiast Vor Tag +1

    The legend saw it coming!! #lockdown

  • Deeze Nuts
    Deeze Nuts Vor 2 Tage

    You need a shape up tho

  • Chen David
    Chen David Vor 2 Tage

    Full body or bro split at home ?

  • The Cosmic Super Nuova Blasters

    My problem is, why can't you just put your toes on a high surface for the incline push-ups? Why have you got to be fancy with the wall?

    • yeezy
      yeezy Vor Tag

      Because it's harder

  • JonathanLR
    JonathanLR Vor 3 Tage +1

    my man jeff out here during the quarentine

  • Andreas Lukita
    Andreas Lukita Vor 4 Tage +4

    who sticks to this home execise after the corona virus???

  • Zavier Cadorin
    Zavier Cadorin Vor 5 Tage +1

    Would you recommend doing this TWICE a week? I tried this workout for the first time and my chest was sore for 3 days. Had DOMS bad 😂 I find I don’t have the energy to do the last exercise (dips) I’m burnt out after the three. So I just include high to low instead of that extra crossovers you’ve included. Then once that’s done I move on to shoulders and the tricep kickback to finish. (PUSH workout)

  • Filipe
    Filipe Vor 7 Tage +1

    thanks, Corona.

  • Robson Henrique
    Robson Henrique Vor 8 Tage

    Muito bom seus treinos. Poderia ter legendas em português. Parabéns pelo belo trabalho.

  • Pablo Gomez
    Pablo Gomez Vor 8 Tage

    i busted a hole in the wall cos of those decline pushups

  • Tim Salter
    Tim Salter Vor 10 Tage +4

    Here because of the Coronavirus crisis. Chest and bis today. I will NOT get weaker and smaller during this epidemic. Great workout!

  • Richard L Combs III
    Richard L Combs III Vor 11 Tage +2

    Covid19 Quarantine anyone?

  • Hwoarang Doo San
    Hwoarang Doo San Vor 11 Tage +1

    I'm here because thanks to the Coronavirus all gyms are closed. :(

  • Denil Jibi
    Denil Jibi Vor 12 Tage

    He is so ripped that he uses himself as the body display to show the muscles

  • lassoued mourad
    lassoued mourad Vor 12 Tage +2

    corona: " say goodbye to your gains"
    jeff : "wassup guys jeff cavaliere athlean x dot com"

  • SiegE EonExMachina
    SiegE EonExMachina Vor 12 Tage +2

    Corona brought us all here.

  • Angel Ramirez (M&F)
    Angel Ramirez (M&F) Vor 15 Tage +1

    Too bad these series didn't continue :(

  • Hoezi02
    Hoezi02 Vor 15 Tage +1

    Fuckin' A - those Archer pushups are way harder than they look

  • ankush sharma
    ankush sharma Vor 19 Tage

    knock knock
    who's there
    whats up guys, Jeff Cavaliere,

  • AKAR
    AKAR Vor 19 Tage +2

    This came in handy with the Coronavirus (my school and gym is closed)

  • Андрей С.
    Андрей С. Vor 28 Tage

    I don't understand why this has so little views. I'm doing this wourkout every week and it's doing wonders! Thanks Jeff!

  • TI 84
    TI 84 Vor 29 Tage +1

    All the gyms in my city are closed due to the coronavirus :))))))))


    2:13 Archer Push-ups

  • Jelle23
    Jelle23 Vor Monat

    Everyting is with a band bro it's an HOME workout WITHOUT EQUIPMENTS

  • Azaiah tsk
    Azaiah tsk Vor Monat

    can someone explain the sets and supersets thingy I don't understand ittt


    I guess I thought at home meant no equipment.

  • cafemambi
    cafemambi Vor Monat

    I've been consistently doing this workout every week this year, and I can see and feel the results. Best home chest workout EVER. Thank you.

  • Rehan Sajid
    Rehan Sajid Vor Monat

    Jeff plz do more home workouts for other muscles as well

  • Javier Martinez
    Javier Martinez Vor Monat

    We need the perfect shoulder workout at home sets and reps includ

  • Jabari Jefferson
    Jabari Jefferson Vor 2 Monate

    Perfect home biceps workout please!!

  • Iain Stephenson
    Iain Stephenson Vor 2 Monate

    Awesome video as usual, but what happened to the rest of the series/ body parts?!

  • Shivansh Kumar
    Shivansh Kumar Vor 2 Monate

    Me: The perfect home chest workout doesn't exis....
    "What's up guys, Jeff Cavaliere"

  • Bryan Ferns
    Bryan Ferns Vor 2 Monate

    Can u make video where u'll full body workout at home ??

  • Scott Brougher
    Scott Brougher Vor 2 Monate

    This is awesome. I just got done watching the last perfect work out series. I will incorporate this with the others since I will be working out at home. I do have dumbbells I'll be using with the bands

  • Rosa Mendoza
    Rosa Mendoza Vor 2 Monate +1


  • Who is John Galt?
    Who is John Galt? Vor 3 Monate

    I like watching these videos at 0.25 speed :)

  • Master Z
    Master Z Vor 3 Monate

    When the gym is closed for the holidays

  • Nafeel Ahmed
    Nafeel Ahmed Vor 3 Monate

    hi. how are you? could you please tell new how to burn the side chest fat(that's nearly under the armpit). thank you

  • Double D
    Double D Vor 3 Monate

    does this work with hypertrophy training?

  • Brandon Gonzales
    Brandon Gonzales Vor 3 Monate

    Back next please

  • James Guckin
    James Guckin Vor 3 Monate

    You have a beautiful home

  • K. Gordon Raphael
    K. Gordon Raphael Vor 3 Monate


  • Red panda
    Red panda Vor 3 Monate

    What does 3 sets mean? What does a set even mean.

  • Azad Qolami
    Azad Qolami Vor 4 Monate

    You have the best channel because of this type of workouts without equipment

  • Juan Carlos Montes Velasco

    what if i dont have a failure

  • JROfficial
    JROfficial Vor 4 Monate

    How long should the breaks be in between each set?

  • Richard Applegate
    Richard Applegate Vor 4 Monate

    Awesome info as usual Jeff! Your perfect series is excellent! Would you please do your whole perfect workout series, or just the perfect total body workout for home/limited equipment too? That would definitely be perfect!Your info has helped greatly and will do in the future too! Many thanks Jeff!

  • Brandon Ndagijimana
    Brandon Ndagijimana Vor 4 Monate

    I would like a perfect home tricep workout

  • rafik rougab
    rafik rougab Vor 4 Monate

    Thx for this training without equipment it's very helpfull

  • Lewis ayton
    Lewis ayton Vor 4 Monate

    My friend Brad said Jeff is a bitch but I told him HE is a bitch and that taught him a lesson

  • 808 VW’s
    808 VW’s Vor 4 Monate

    I’d like to say thank you very much for for the great videos! I appreciate,respect&enjoy what your doing cause it’s improved my life. Maybe one day I can get your full program then see how far I can take myself? Till then thanks again from Hawaii! Aloha🤙🏽

  • Skylurker
    Skylurker Vor 4 Monate

    What if I dont have a house

  • Isahis Ram
    Isahis Ram Vor 4 Monate

    Great for jail too.

  • esketit
    esketit Vor 5 Monate

    Push pull split video

  • Ashish Prabhu
    Ashish Prabhu Vor 5 Monate

    Dude please upload for other muscle groups as well.

  • Lukas Kubilius
    Lukas Kubilius Vor 5 Monate

    my chest hurt so much after this workout, thank you so much

  • Luiz Carvalho
    Luiz Carvalho Vor 5 Monate

    Please, If possible, a version of this one for back would be awesome

  • Zetsuke4
    Zetsuke4 Vor 5 Monate

    Yup this is very good

  • Zetsuke4
    Zetsuke4 Vor 5 Monate

    Doing it right now im watching the video in bed

  • Zetsuke4
    Zetsuke4 Vor 5 Monate

    This is soo good for when i miss my gym

  • Zetsuke4
    Zetsuke4 Vor 5 Monate

    His house looks newer

  • Zetsuke4
    Zetsuke4 Vor 5 Monate

    For when im on travel or vacation in the hotel room lol

  • Sgt-R Xmt
    Sgt-R Xmt Vor 5 Monate

    Breaking down muscle anatomy to atomic scale
    No one do this
    This is why I followe your videos

  • Yasin Kazi
    Yasin Kazi Vor 5 Monate

    Please make vedio on all muscle bodyweight with the sets and reps included as you have done in past

  • Jorge Perez
    Jorge Perez Vor 5 Monate

    This man is the best. Thank you Jeff.

  • jazzy Chan
    jazzy Chan Vor 5 Monate

    Which band do you use?

  • Sheldon Benton
    Sheldon Benton Vor 5 Monate

    Great video. You should do a video on proper breathing

  • Travis
    Travis Vor 5 Monate

    Love your vids! Thank you for the home video as some days I can’t get to the gym and still want to do a quick workout at home. Very helpful tips. Thank you!

  • meir simchah panzer
    meir simchah panzer Vor 5 Monate

    This is an amazing workout. Are you continuing the series?

  • Peter Halkjær Hedegaard

    when you make the list over workouts is the a and b a choise or must we do them both

  • Nicholas Hernandez
    Nicholas Hernandez Vor 5 Monate

    Im still new to working out but im trying and its hard when your very limited by money to get the right nutrients foods and when u have school/work and other things

  • Chad Wilson
    Chad Wilson Vor 5 Monate

    Decline push-up, elevated pike push-up...same thing?

  • Deadass MyGuy
    Deadass MyGuy Vor 5 Monate

    Jeff haunts my dreams and forces me to sleep with correct form