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://superiorjanitorial.pro/user/jdcav24
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Comments • 2 450

    ATHLEAN-X™   7 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…

    • Shi no Tamashi
      Shi no Tamashi  5 months back

      I have a problem with my hand and I need to do a punch formation on my hand to do push ups

    • Nathan Herrera
      Nathan Herrera  7 months back

      please do more of these and yes please bring in Jess

    • Silent Rider
      Silent Rider  7 months back

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

    • warden of death
      warden of death  7 months back


  • edd m
    edd m  9 hours back

    Jeff: Starting to lose oxygen flow to the brain...
    Me: oh, that's what it is...
    Jeff: I'm jk
    Me: ...

    • Jr Snor
      Jr Snor  23 hours back

      Can i use this as a warmup??

      • Thee Potato
        Thee Potato  1 days back


        • ridniight
          ridniight  2 days back

          thanks !

          • Jackson Hayes
            Jackson Hayes  3 days back

            Who else uses this video as their personal timer

            • Amorous
              Amorous  4 days back

              Dude got me fxcked up if he thinks I can do like 80 push ups in 10 minutes. I can’t even do 80 regular push ups in the amount of time! Ya boy weak as a mfer

              • Bligv Fg b
                Bligv Fg b  6 days back

                Why is this man talking so much

                • edd m
                  edd m  6 days back

                  Couldn't complete last two reps

                  • Trevor Quigley
                    Trevor Quigley  6 days back

                    I kind of wish you would use timers or a time bar, but it would also be good to just get into it.

                    • krishna teja
                      krishna teja  7 days back

                      The real chest blasting workout

                      • Jr Snor
                        Jr Snor  7 days back


                        • suvrat dwivedi
                          suvrat dwivedi  7 days back

                          Jeff during shoulder tap push-ups - downtapdowntapdowntap

                          Me -DOOOWN........TAAAAP

                          • Qualikk
                            Qualikk  1 weeks back

                            ummmm wheres ur chest at lol

                            • Painting with Enrique
                              Painting with Enrique  1 weeks back

                              Make jesse

                              • TheNerf Gaming Lab
                                TheNerf Gaming Lab  1 weeks back

                                Damn that was tough! Thanks Jeff, you the best!

                                • LilGrimPeeper
                                  LilGrimPeeper  1 weeks back

                                  My wrists are screwed up from doing the first exercise months ago. Be careful if you have wrist issues!

                                  • Eduardo Campos
                                    Eduardo Campos  1 weeks back

                                    Has anyone paid attention to the subtitles?

                                    • BAN
                                      BAN  1 weeks back

                                      Guys you should turn on subtitles...There's something strange

                                      • Flame 14!
                                        Flame 14!  1 weeks back

                                        This is really great, informative, to the point, with three easy to follow difficulty levels in a quick 10 min workout. Well done 👍

                                        • Rocael Pereira Jr
                                          Rocael Pereira Jr  2 weeks back

                                          What is that timer he is using?

                                          • Adeeb sheriff
                                            Adeeb sheriff  2 weeks back

                                            A bookmark for beginners like me

                                            • Robert George
                                              Robert George  2 weeks back

                                              Love the follow alongs.

                                              • HaNdYmAn 420
                                                HaNdYmAn 420  2 weeks back


                                                • Barney Tube
                                                  Barney Tube  2 weeks back

                                                  Is anyone else surprised how quickly he got tired? I just assumed it would be a piece of cake for him

                                                  • Matheus Silva
                                                    Matheus Silva  2 weeks back

                                                    There's a difference between tired and breathing heavily because of the increase in your heartbeat. He wasn't tired, believe me. And doing this while talking is a feat in itself. Cheers!

                                                • DarkGengar94
                                                  DarkGengar94  2 weeks back

                                                  Shouldnt your elbows be in and not out

                                                  • Rifqi Al Fariz
                                                    Rifqi Al Fariz  2 weeks back

                                                    His easy version is my extreme advanced pro athlete level.

                                                    • MAK
                                                      MAK  2 weeks back

                                                      I lost my front teeth while doing the last one🤓😬

                                                      • The dancing Gamer
                                                        The dancing Gamer  2 weeks back

                                                        Jeff:Does advanced pushups

                                                        Me:Struggles a lot but still cant do a simple pushup

                                                        • Danny Long
                                                          Danny Long  3 weeks back

                                                          More follow along workouts please 🙏🙏😁🙏🙏😁 really helpful

                                                          • The Electric Road
                                                            The Electric Road  3 weeks back

                                                            0:49 - 1:01 why do the subtitles start talking about how Jeff wants to be Justin Timberlake?

                                                          • Jude Edakara
                                                            Jude Edakara  3 weeks back

                                                            Home workouts are clutch cause I don’t have an excuse of not going to the gym

                                                            • Joseph Hill
                                                              Joseph Hill  3 weeks back

                                                              Guys. Turn on the subtitles. 😂😂😂😂

                                                              • Antonio Bentner
                                                                Antonio Bentner  3 weeks back


                                                                • MysticWolfy 04
                                                                  MysticWolfy 04  3 weeks back

                                                                  Jeff, I think I'm doing it wrong....i don't feel it in my chest AT ALL

                                                                  • Kojak0
                                                                    Kojak0  3 weeks back

                                                                    'Starting to get to me guys'. Yeah right. Take some more acting lessons first, because nothing gets to Jeff.

                                                                    • Ron Felice
                                                                      Ron Felice  3 weeks back

                                                                      Ouch! Love this one! Great for my travel schedule.

                                                                      • denisa991
                                                                        denisa991  4 weeks back

                                                                        I completely agree with 0:51 with english subtitles

                                                                        • Felipe Benítez Ulloa
                                                                          Felipe Benítez Ulloa  4 weeks back

                                                                          So I did 20 seconds exercise and 10 resting. I'm posting this from de E.R.

                                                                          • mElIh sönmez
                                                                            mElIh sönmez  4 weeks back


                                                                            • The-blackbird15
                                                                              The-blackbird15  4 weeks back

                                                                              Can't do a single pushup

                                                                              • Alpha Rigel
                                                                                Alpha Rigel  4 weeks back

                                                                                Did the advance version of this workout.
                                                                                Fast forward
                                                                                Chest is so sure that I can't even bench a pillow.
                                                                                AMAZING WORKOUT💪

                                                                                • mixitup
                                                                                  mixitup  4 weeks back

                                                                                  when Jeff says ''simple'' i prepare for the hardest exercise i have ever done lol

                                                                                  • Vanilla drop
                                                                                    Vanilla drop  1 months back

                                                                                    My out of shape self thought this wasn’t gonna be that hard but man the prowler pushups and the lateral pushups were the hardest the chair one wasn’t that hard but on the 4th round my arms gave out then I hit my head against the ground in the end it was fun and my arms are burning and I love it

                                                                                    • Brownie 360
                                                                                      Brownie 360  1 months back

                                                                                      Much harder than it looks and gave me a very intensive, but time saving, chest workout. Thanks for sharing

                                                                                      • Simon Duke
                                                                                        Simon Duke  1 months back

                                                                                        Amazingly helpful video, thanks ! Really motivates way more when you work out with us !

                                                                                        Edit: just did the training and chest and upper arms definitely noticed something !

                                                                                        • Chubbs W
                                                                                          Chubbs W  1 months back

                                                                                          I can’t breathe and my arms feel like they’re going to fall off

                                                                                          • black_pepper22 we live
                                                                                            black_pepper22 we live  1 months back

                                                                                            I like how he just throws the remote away to turn off the countdown