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 youtube 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 - http://athleanx.com/x/my-workouts
    Subscribe to this channel here - http://youtube.com/user/jdcav24
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Comments • 2 297

    ATHLEAN-X™   4 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  1 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  3 months back

      please do more of these and yes please bring in Jess

    • Silent Rider
      Silent Rider  3 months back

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

    • warden of death
      warden of death  3 months back


    • Musthafa musthu
      Musthafa musthu  3 months back


  • Dumdum Pow
    Dumdum Pow  5 hours back

    The comment section of these videos are amazing. 😂

    • Sefa Böçkün
      Sefa Böçkün  1 days back

      sooooo strong :D

      • Mr. Charming
        Mr. Charming  3 days back

        Just got done, this burns so good!!

        • CL-Audio
          CL-Audio  4 days back

          "this thing done.....shut it off!!!!!!" LOL.

          • Harvey Day
            Harvey Day  4 days back


            • Rexo
              Rexo  4 days back

              I did it! (Kinda, only got 3-4 reps in on the last couple of excercises, but still - Intermediate!)

              • Loko_Tako
                Loko_Tako  5 days back

                Happy I made it through this entire workout. Its harder than it looks. Trust me.

                • rem- chan
                  rem- chan  1 weeks back

                  Tried this,now i dont have front teeth.

                  • Test Tijdenlijj
                    Test Tijdenlijj  1 weeks back

                    No offence bro,
                    But for your age you have a lot of abs, im surprised😉

                    • Ethan Elhajj
                      Ethan Elhajj  2 weeks back

                      How often should I be doing this?

                      • Elias Madrigal
                        Elias Madrigal  5 days back

                        Keep your goals high do it in the morning and the evening that’s what I’m starting to do

                    • Robert Heylman
                      Robert Heylman  2 weeks back

                      Very good and straightforward video. Definitely gonna be utilizing this simple work out daily in the morning

                      • EREX98
                        EREX98  2 weeks back

                        I need a video on how to do all of these properly

                        • Florine Dsouza
                          Florine Dsouza  2 weeks back

                          I didn't feel any sore on yesterday but today I am feeling sore as if thousand people have hit me on my chest 😭😭😭😭

                          • P Ben
                            P Ben  2 weeks back

                            I sure am getting A LOT more benefit out of this video then the baby shark ab challenge with Jesse.

                            • Douglas Crespo
                              Douglas Crespo  2 weeks back

                              Unbelievable. This is truly the best.

                              • Socket
                                Socket  2 weeks back

                                Jeff: So, guys, no exsuses! *3 more left...*

                                • Adam Imprint Reeves
                                  Adam Imprint Reeves  2 weeks back

                                  Actually more of a work than I assumed and I’m not one to assume

                                  • Arash Mirshahi
                                    Arash Mirshahi  2 weeks back

                                    When you are fucking your stepsister 9:20

                                    • HashTube #
                                      HashTube #  2 weeks back

                                      thanks jeff

                                      • Karuna Sharma
                                        Karuna Sharma  2 weeks back

                                        i am surprised!!! because intermediate version's easier for me

                                        • harry crab
                                          harry crab  2 weeks back

                                          7:45 is where to start for beginners, than add regular pushups, incline pushups, and knee pushups at the end

                                          • meir simchah panzer
                                            meir simchah panzer  2 weeks back

                                            Like this idea a lot. Did the beginner version & I'm happy to say, it's the first Athlean workout I've done that was definitely too easy. Looking forward to stepping it up.

                                            • meir simchah panzer
                                              meir simchah panzer  5 days back

                                              Now good with intermediate version. Will try stepping up to 15/15.

                                              Also trying this kind of workout with pull-ups. 4 sets 10 on 20 rest of Plyo, Arrow, 2 up 1 down, Wide, Chin, Hammer grip. Then rest a bit, max out with wide grip, and keep going with "straight arm" pull-ups (ie, just the bottom part of the pull from the back).

                                          • Elaa
                                            Elaa  2 weeks back


                                            • Tixi_30
                                              Tixi_30  3 weeks back

                                              1:48 im just doing replay so i dont need to wait

                                              • ali hassan
                                                ali hassan  3 weeks back

                                                You can also put weights in a book bag and follow along to make it harder

                                                • kxrim87
                                                  kxrim87  3 weeks back

                                                  how often should I do this?

                                                  • Kabale Bwalya
                                                    Kabale Bwalya  3 weeks back

                                                    Do the torture with us😂 please.

                                                    • PTV Entertainment
                                                      PTV Entertainment  3 weeks back

                                                      Break down of a prison workout

                                                      • Christian Lim
                                                        Christian Lim  3 weeks back

                                                        Where can I buy that timer?

                                                        • Chase Anderson
                                                          Chase Anderson  3 weeks back

                                                          @athleanx will you make a back workout version like this??

                                                          • Christopher Parker
                                                            Christopher Parker  3 weeks back

                                                            I need a protein shake after watching this

                                                            • Dennis Jordan
                                                              Dennis Jordan  3 weeks back

                                                              Somebody is running out of video ideas lol

                                                              • Lucas Rudloff
                                                                Lucas Rudloff  3 weeks back

                                                                Has anybody looked at the captions? If not please do it will make your day

                                                                • KarmaZFX
                                                                  KarmaZFX  3 weeks back

                                                                  Hi, im 15 yrs, I'm really struggling to build muscle, the past weeks ive been eating alot more and i wss wondering if this will help me get results? And when will i start to notice them

                                                                  Ive tried tried following you but it was impossible for me since im so weak, what do i do

                                                                  • KarmaZFX
                                                                    KarmaZFX  3 weeks back

                                                                    @Losvaize alright thanks

                                                                  • Losvaize
                                                                    Losvaize  3 weeks back

                                                                    Do what you can do, start with something easy

                                                                • Andri Muca
                                                                  Andri Muca  3 weeks back

                                                                  Jeff shakes the hands, I shake the hands 👏

                                                                  • Atlantic océan
                                                                    Atlantic océan  3 weeks back


                                                                    • Frederick Coreas
                                                                      Frederick Coreas  3 weeks back

                                                                      Does anyone know a timer app so i can set it up for 10 sec on 20 sec off?

                                                                      • sambawolf
                                                                        sambawolf  3 weeks back

                                                                        Quick question; if I do this regime for couple of time with a split of 5-10 minutes of rest between each regime,does it works?or am I simply did not choose the right difficulty?

                                                                        • sambawolf
                                                                          sambawolf  3 weeks back

                                                                          He's kissing the ground more than I've ever kiss my mom

                                                                          • Rishi Raj Gautam
                                                                            Rishi Raj Gautam  3 weeks back

                                                                            My view was 1 million'th

                                                                            • Davis John
                                                                              Davis John  3 weeks back

                                                                              Do you own any shirts

                                                                              • Aprameya Rangan HS
                                                                                Aprameya Rangan HS  4 weeks back

                                                                                This workout has my biseps, triseps and my chest on fire

                                                                                • Frank Gonzalez
                                                                                  Frank Gonzalez  4 weeks back

                                                                                  I saved this to my phone so I can do this when on travel. I tried to keep up with you. ..

                                                                                  • ASIM GAMING
                                                                                    ASIM GAMING  4 weeks back

                                                                                    1 plyo push-up is enough to fall down

                                                                                    • Akash Roy Fitness
                                                                                      Akash Roy Fitness  4 weeks back

                                                                                      Awesome video .thank you 😃😃😃😃

                                                                                      • Surya Surya
                                                                                        Surya Surya  4 weeks back

                                                                                        I like it

                                                                                        • Dreamst8r
                                                                                          Dreamst8r  4 weeks back

                                                                                          Dude this gave me a major pump. Good shit dude