The 💯 Chest Workout (MOST EFFECTIVE!)

The hundred chest workout requires all out effort, but the results are nothing short of amazing if you follow the chest exercises and protocols shown here. As always a solid chest workout should consist of exercises for your upper chest, middle chest and lower chest. That said, even that doesn’t ma

What s up guy’s Jeff Cavaliere, Athleanx. com. What  you’re about to watch is the most effective chess workout you’ve ever done. As a matter of fact,  I’m going to lay it out for you step-by-step so that there’s no guesswork at all. And we call  this the 100 Chest Workout.

We’re kicking off a brand-new series here that is going to become your  go to and favorite chest workout. Now, guys, how does this workout work? Well, because we focus on  effective reps. And if it’s not something you’ve done before in your training, you’ve likely left  a lot of results on the table there. Now guys, the concept of effective reps is actually nothing  new.

As a matter of fact, Arnold Schwarzenegger knew all about this years ago. So how can we  increase the number of those effective reps that we do and eliminate a lot of the work that we  use to get to those effective reps? Well, that’s where the 100 Workout series steps in now. Now as  always, guys, we’re going to put the science into everything that we do. So, for a chess workout,  we’re going to want to follow the fibers and hit the three different areas of the chest.

First  of all, we’re going to hit that middle sternal area of the pec. And we’re going to do that with  exercises that both take you to an across midline. We’re going to hit the upper chest as well, the  clavicle fibers. And once again, we’re going to take exercises that take us through this low to  high and up and across position of the arm. And then finally, we’re going to hit those  abdominal fibers or the lower portion of the chest.

And once again, we’re going to bury the  arm angle to go from a high to a low position. But again, that’s just the anatomy covering  the bases. How do we do it is where it really counts. And the first exercise up is going  to be a standard Dumbbell Bench Press. Now, what you want to do is you want to take a weight  that will cause failure in the 12-rep range.

As you see me here, I’m going to lay down and  perform my first set. This is called the ignition set. All you’re doing is taking the set to a  failure. Now, when I get to the end of the set, I’m going to sit up and stay in place, but rest  for 15 seconds. Everything from here on out is going to be a rest/pause.

As soon as the 15  seconds are up, I’m going to lay back down and start repping out again. Now, obviously, I still  have the fatigue that accumulated from the first ignition set, which is going to limit the number  of top end reps that I can do. But it’s going to put us into that effective range much quicker. I  perform as many reps as I can here until failure, and I rest another 15 seconds. I get right back  into the next set and I rep out again.

Again, this time likely fewer reps to failure. Maybe three, maybe four, even maybe less. It doesn’t matter. Your goal for the exercise is  to accumulate 20 ERs or 20 effective reps. Once you’ve hit your 20 reps, you’re done with that  exercise.

Now, how does this compare to, let’s say, a standard four sets of 10 reps? Usually  in those 10 reps you get those last two that are the hardest. Well, that would give you eight  effective reps in a standard four sets of 10. In this case, you’re getting right back into those  effective reps every single time you get out of your 15 second rest/pause more quickly accessing  those type two fibers and inducing more growth. Now, here we go now to the next exercise.

And here  I always talk about having to complement any type of pressing exercise for your chest with some  sort of cross midline adduction. Because I know that the chest has that function and capability,  we have to tap into it. So, I’m going to have a standard Cable Crossover and we’re going to do  it again at the level of the chest. Keep in mind, you still want to make sure that you get those  hands all the way across midline and not just to midline to fully engage the chest. Now,  once again, I’m performing an ignition set with a weight that will take me to 12 rep failure.

As soon as I get there, I’m going to wait that 15 seconds, put myself right back in position again  and start counting out those effective reps and continue until you’ve reached 20 once again. Now we go to the third exercise in this workout, and this is now back to the bench press for an  incline bench press variation that we have that we call the Thumbs Up Dumbbell Incline Bench. And what we’re doing by driving our thumbs up as we lift is we’re allowing for more adduction or a  closer proximity of the dumbbells to each other as we press. You should feel a heightened engagement  in the pecs. And also, because we’re going from that low to high position on the incline of about  30 degrees, we’re going to more effectively target the upper chest fibers.

Now, for some reason  if you don’t have access to an incline bench, you’re not getting out of this one. Scott Free. You’ve got an alternative. Perform the flat bench with the underhand grip position like I’ve shown  you before, to effectively target the upper chest fibers and maybe even stick one plate under the  bench to create somewhat of a slight incline. Once again, the key to the effectiveness of this  exercise and the entire workout, for that matter, is to choose the right weight for that 12-rep  failure to start that ignition set.

Now, every subsequent effort is going to be your all out  maximum and that’s part of the reason why, guys, we call this the 100 Workout, putting everything  out there. For the third time in a row here, guys, we’re going for those 20 accumulated  effective reps. Now we move on to that lower chest. Right, because we still have to hit that,  and we want to do that with our classic Dip. But what I want you to do is choose a Weighted  Dip if able, because I want you to take that 12-rep failure mark.

If bodyweight alone is enough  to cause you to fail in that rep range than body weight is fine, but perform the way to dip and  as always, rest those 15 seconds. Now from here, we’re going to change the number and change the  effect. I want you to go down and perform a Pause Dip at the bottom three second holes with that  same weight, obviously. And we’re going to find is that that stretch tension, which is a great driver  of hypertrophy, is going to take this to another level of intensity. So, you may only get one or  maybe two reps after reaching failure and resting only 15 seconds.

And that’s fine because I’m going  to accommodate that by lowering the effective rep count from 20 down to 10 on this exercise. And  then we move on to the fifth exercise here, which is actually one of my favorite ways to perform a  crossover. And it’s something that I came across recently. We call it the Omni Crossover, so I  set one cable high and one cable low. The one that’s low is going to come up and across my body  more effectively targeting the upper chest.

And the one that’s high is going to be brought from  top down across my body to more effectively hit the lower chest. Now, what I do is I make an  accommodation in the weight. I have at least 20% to 40% more weight in the hand that’s going  from the top down than the one coming up. The upper chest is going to be weaker than the  lower chest operating from top down, so make the adjustment in the stack accordingly. And what I  do is I’m going to take that first set and perform these crossovers to failure.

Once I’ve reached  failure, as always, arresting those 15 seconds and the action begins until I accumulate 15 effective  reps in that combination. But of course, I’m not done because I have to change the orientation  of the arms to put whatever one was high to low position and whiche