Get a Bigger Chest in 22 Days! (HOME CHEST WORKOUT)

If you want to get a bigger chest at home, this one pushup workout will help you to build a big chest in just 22 days. The key to this home chest workout is that it progresses you through various pushups while demanding that you improve on your rep counts along the way. It consists of three weeks of

What’s up guys, Jeff Cavaliere, athleanx. com. So,  what are you doing for the next 22 days? Well, hopefully after watching this video you’ll be  doing this 22-day pushup workout. You see in just three weeks, and an extra day, you’re  going to see some pretty significant gains here.

As a matter of fact, I guarantee  you’re going to see better chess gains, you’re going to get some carryover effect  as well into the rest of your upper body with bigger triceps and shoulders. And more  importantly, we’re going to increase the number of pushups you can do in a set right now,  I mean by up to 50% guaranteed. And beyond that, everybody can do this. It doesn’t matter where  you’re starting from and how many pushups you can do right now, this thing is designed to work  for every single person is not going to take you a long time. This is not one of those thousand  rep a day pushup workouts.

We’re going to start trading in some of that quantity for quality  so you can start doing reps that look like this and not those good old Oregon Duck pushups that  look like this. Now we’re talking good quality pushups that can deliver big gains. So that  being said, guys, let’s start breaking down exactly what we can do here step by step. All right, so what do these 22 days look like? Well, there’s actually two types of days repeated  throughout this program.

There’s a testing day and then non-testing day and on the testing day,  you’re simply going to be doing standard pushups in a specific way that I’m going to cover  in a second. And then the non-testing days, in addition to your standard pushups, we’re going  to include some type of pushup variation to favor more either the triceps or the shoulders. Remember  we talked about building your entire upper body. So now these testing and non-testing days actually  fit together like a block, there’s a testing day followed by three non-testing days. You come back  and you do it again and you do this five times as you can see throughout the first 21 days of the  program.

On that last day, day 22, we’ve saved an additional test here, and that’s where I get to  put my money, where my mouth is, because that is where you prove that you’ve increased the number  of pushups you could do in a single set by 50%. So, speaking of the max number of pushups you can  do in a single set, it actually starts all the way back on day one on your first testing day and then  we get a chance to do as many reps as you can in good form to failure. And that number becomes  critically important to everything else you’re going to do over the course of these 22 days. So,  you do that and then you rest two minutes. And at that point you now have to re-attack those pushups  again and attempt to do one and a half times that number.

So, let’s say you did 50 as your max  number of reps the first time out, now you’re trying to do 75. You’re probably thinking, how  can I do that if I just went to failure at 50? Well you get to do them in something we call  grinder style, and that is you grind your way through here, you can semi rest by raising your  body up into a pipe position by shaking one arm out. The rules are, though, you cannot lift  more than one hand off the ground at any one time. You cannot stand up and you certainly  cannot put your knees down on the ground.

When you’re done with that, congratulations,  you’re done with your first test day. From here, we move on to our first of many  non-testing days and this one day too, what we’re attempting to do is we’re going to introduce  that first non-pushup variation and we’re going to try to complete the same number of repetitions on  it that we did on the most recent testing day. But the difference is here, you get to do these in  rest pause fashion and we’re not trying to take these sets to failure. Remember, we’re trying  to be cognizant of the fact that we’re going to accumulate a lot of pushup volume over the course  of these 22 days and we want to be sure that we’re not incurring any additional stress on our joints  and muscles then we have to. You rest pause your way until you’ve completed that max number of  pushups.

But we’re not done. From here we include a second part of the workout and that is we still  have our standard pushups to do. How many? Well, you go back again to that most recent test again,  in this case, day one, and we complete that number of pushups, that max number plus 10%. We don’t  have to do them, though, unbroken.

We do the same style we just did the previous exercise  and that is rest pause, saving two or three reps in the tank. On the next non-testing day,  the goal is to increase that number to 20% over the original number. So, if we did 50 to start  the first day, 10% would be 55, the second day 20% would be 60 and day three would be 65. This all brings us back to yet another testing day where we get to establish a new max  number of pushups that’s going to set the stage for all those non-testing days  to follow. We continue to do this, guys, until we’re done with all 21 days and on that last  final day there, day 22, that’s where you get a chance to put the 22 day pushup work out to the  test.

That is, you’re going to take that original number of pushups you did back on day one add  50% and now you’re going to do them broken. Guys, I promise you if you put the work in here it’s  going to work. So that being said, let’s take a look at all the exercises and how this thing plays  out and progresses from day one today. 22.

And so now you know what you’re going to do  for the next 22 days. And remember, it doesn’t matter where you start, what matters is where  you finish. And if you do this work out here, guys, I promise you’re going to finish in a place  further ahead than you are right now, guaranteed. And speaking of finishing further ahead, all of  our programs help you to do that step by step, guys. We leave no stone unturned to get you  training like an athlete, feeling better and looking better than ever before.

You can find them  all over at athleanx. com. If you have already done so guys, make sure you click subscribe and turn on  your notifications. And please leave your comments and thumbs up and let me know what else you want  me to cover and I’ll do my best to do that for you. Challenge a friend.

I can’t wait to see how  you do on this. All right, guys. See you soon.