Home Chest Workout | 10 Minutes (FOLLOW ALONG!)

  • Published on Jul 4, 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 - athleanx.com/x/my-workouts
    Subscribe to this channel here - ru-clip.net/user/jdcav24
  • Howto & StyleHowto & Style

Comments • 2 226

    ATHLEAN-X™  2 months ago +819

    *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 8 days ago

      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 2 months ago

      please do more of these and yes please bring in Jess

    • Silent Rider
      Silent Rider 2 months ago

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

    • warden of death
      warden of death 2 months ago


    • Musthafa musthu
      Musthafa musthu 2 months ago


    PLAYER NATE Hour ago

    Bout to end my night with these👍🏾💪🏾

  • cool guy juice
    cool guy juice 9 hours ago

    do you repeat or just once?

  • David Attias
    David Attias 17 hours ago

    Wow if he is strugling doing this, i definately will. What happed at 11:23 Jeff ??

  • Janik Gramer
    Janik Gramer Day ago

    Is this a muscle building routine ? Or rather a routine to get endurence ?

  • Oliver Heintz
    Oliver Heintz Day ago

    Great workout

  • Notkevinng
    Notkevinng 2 days ago


  • saurav rai
    saurav rai 2 days ago

    I would work in decline position for all of them. This will make it tougher

  • Pasha Cold
    Pasha Cold 2 days ago

    It seems like these subtitles don’t fit to this video.
    Please fix it if you can ;)

  • Matt F
    Matt F 3 days ago

    The closed captions had me rolling

  • Ken Nguyen
    Ken Nguyen 4 days ago

    This workout made me feel dead

  • Simon-Pierre Harvey
    Simon-Pierre Harvey 7 days ago

    Anybody has a timer to recommand? With an alarm and a possibility to put two different time sequences (ex, 10 sec followed by 15 sec). Thanks!

  • marcus mcneil
    marcus mcneil 7 days ago

    Good stuff. Tried it and will continue working on this

  • marcus mcneil
    marcus mcneil 8 days ago

    Where can we find a timer like that one?

  • Sjoerd Landman
    Sjoerd Landman 8 days ago


  • Valerie Haworth
    Valerie Haworth 8 days ago

    Haha Turn on the English Captions!!

  • Yuri Danylko
    Yuri Danylko 9 days ago

    Does this build lower chest too?

  • がらがらsteven
    がらがらsteven 9 days ago

    I’m a beginner and i tried following along but I literally died halfway and my table is broken somehow during the incline push up :) . This is still very intense tho,but i’m going to have to start from beginner level

  • Arjun Saini
    Arjun Saini 10 days ago

    Jessie makes me laugh

  • Elaa
    Elaa 10 days ago


  • Elaa
    Elaa 10 days ago

    I'm dead

    FLORIDA GATOR 11 days ago +1

    The best, most educated, informative, detailed, wel-defined workout guru on the Tube, Bar None.

    FLORIDA GATOR 11 days ago +1

    Hell Yeah, did it, I felt that. Good warmup before I run.

  • MattInthebible
    MattInthebible 11 days ago

    I made it to the 3 min bro. OOS

  • 4runner Addict
    4runner Addict 12 days ago

    He should do an app with this excersises like the six pack promise one

  • Aidan Luna
    Aidan Luna 13 days ago +2

    That prowler pushup got to me, holy crap

  • Issy
    Issy 13 days ago

    I do bench press but don’t feel any stress in my chest? Like I’m not soar and I don’t understand why
    I do chest flys on the machine at the gym and feel stress from that but each time it gets harder and harder to feel something
    I want to feel that soarness but I’m not.
    Plz help

    • Error 404
      Error 404 11 days ago

      Probably you not doing it right? Or something I don't know 😂
      Or you become stronger

  • fxckthecoolkids
    fxckthecoolkids 14 days ago

    Great stuff man keep it up looking shreddeddddd

  • DZ Oussama
    DZ Oussama 14 days ago

    11:24 cheating mode activated :)

  • Arthur Chin
    Arthur Chin 14 days ago +2

    I love watching these workout together videos while eating my pizza

  • juan flores
    juan flores 15 days ago

    Was able to keep up it was funny and i was having a good time suffering haha

  • ritu uddin
    ritu uddin 15 days ago

    Can this be all i do for my push day if i am in a begginer intermidiate level?

  • Mangyang 212
    Mangyang 212 15 days ago


  • Krish Bhatt
    Krish Bhatt 16 days ago

    I’m 13 and have a 4 pack. Thanks man❤️❤️

    • JustNotAlex
      JustNotAlex 13 days ago

      Mhh at your age abs don't mean much since most of the people in your age group have low body fat. Still good luck with your workouts!

  • Justin Allen Capalad
    Justin Allen Capalad 16 days ago

    I get "tired" watching this.

  • Yehonatan crowder
    Yehonatan crowder 17 days ago

    Can u pls put out move vedio where i can work out at home,even when i go to work outs at my highschool football practice i still dont see any reasults

  • Jack Torrance
    Jack Torrance 17 days ago

    I just tried this and I have to say it is a killer workout

  • Random HDclips
    Random HDclips 18 days ago

    Whats that timer thing called anyone can tell me

  • Amine Saber
    Amine Saber 18 days ago +1

    One of the best chest home workouts i ve tried, did it more than 10 times i believe and as a matter of fact i just finished one rn, still feeling the pump and sweating af, at first it was hell for me i could barely keep up, now i m trying to do more reps than Jeff especially decline, lateral, and shoulder taps pushups.

    • Show Genius
      Show Genius 9 days ago

      Amine Saber true😂

    • Amine Saber
      Amine Saber 10 days ago

      Yea sure i said that i ve been working out for 10 11 months now, if the changes weren't noticeable i de definitely stop and figure out what was i doing wrong

    • Show Genius
      Show Genius 15 days ago

      Amine Saber is the changes in your body noticeable

    • Amine Saber
      Amine Saber 15 days ago

      @Show Genius i ve been working out for about 10months now, doing good. Started working out 3 days a week, now i train 7/7, 5 days at gym, and 2 days either a home total body workout or doing cardio outside.

    • Show Genius
      Show Genius 15 days ago

      Amine Saber how is the results?

  • Tanner John
    Tanner John 18 days ago +1

    I got injured with the second one

  • Verneon Ace7
    Verneon Ace7 18 days ago +1

    Wussup with the subtitles??

  • Lelouch Lamperouge
    Lelouch Lamperouge 19 days ago

    5:48 Close your eyes and listen

  • t2strat
    t2strat 19 days ago +2

    This workout had my triceps sore af

    • Exotic Nugget
      Exotic Nugget 16 days ago

      That means your triceps aren't strong enough yet.

  • stetteo
    stetteo 19 days ago +2

    Is there any good Android app to track the time?

  • Armando Felipe
    Armando Felipe 19 days ago

    Thanks for posting these videos, they are most certainly helpful for a starter point. Keep up the good work guys!
    God bless!

  • Blue sky
    Blue sky 19 days ago

    🤯🤯 woooow Only watching this video makes me burn a lot of calories🤯🤯

  • Ciz C
    Ciz C 20 days ago +1

    This is the best Home Upper Chest workout I have found on RU-clip. Thank you!

  • Strength is absolute Strength forgives all

    My man with the greatest workout vids your the best dude.

  • Joe Gregory
    Joe Gregory 20 days ago

    I like the work out along side you vids. They're so easy to follow along and try to keep up with. It makes it easier than setting up my own timer and remembering what to do or follow along on notes. Especially for these short workouts

  • Storm Waterman
    Storm Waterman 20 days ago

    #Jessie take the torture

  • Julius Davenport
    Julius Davenport 20 days ago

    What is the name of that timer?

  • Paul Cruz
    Paul Cruz 20 days ago

    jeff, can i repeat this 10minute workout 2 or 3 times for a longer workout?

  • Huy Le
    Huy Le 21 day ago +1

    Me: Just tested your routine.
    My chest: Can i take a couple days off ?

  • Alexander Hantman
    Alexander Hantman 21 day ago

    I have a question? While doing the workout at no point did I feel anything in my chest, only felt my triceps getting worked out, anyone know why?

  • Tuvshintulga Kh
    Tuvshintulga Kh 21 day ago

    Should i rest between days?

  • Ong JT
    Ong JT 22 days ago

    Recovering from hernia surgery n have put on more weight than I want getting back to training n found this video. Jeff love your stuff as always n worked along with you but must confess had to do the last two variations from my knees this is killer n gives me something to strive for thanks for all your knowledge n how freely n no bs about health n fitness you are

  • Walid Soueidy
    Walid Soueidy 22 days ago

    Can I do this exercise if I'm 47 years old?

  • T C
    T C 22 days ago

    Doing this routine plus max out on regular push ups to finish. Love it!!

  • 太陽王
    太陽王 22 days ago

    Hi I have a question, is it ok to do this excise 3 times a week?