The World’s FASTEST Chest Workout (INTENSE!)

  • If you want to build a bigger chest and you don’t have a lot of time, this is the right chest workout for you. In this video, I’m going to show you six exercises for your chest that you can use as a stand alone chest workout that will take just about ten minutes to complete. You will be working hard. We are going to trade in workout length and junk volume for intensity and effort.
    To start, you will ideally have access to a dual cable machine. If you do not and are doing this chest workout at home, you can easily substitute these out for resistance bands. The key is that the cables or bands provide an element of resisted adduction which is not found when simply using dumbbells and a bench. You want to choose a weight that you will reach failure in at the 8-10 rep mark.
    With only transition rest, stand up and adjust the cables up (or the bands) so that you can perform the next chest exercise in this workout; cable crossovers. Here you want to choose a 10-12 rep max and work each arm to failure. Don’t worry if you find that due to the fatigue you are only able to get out 8 or 9 reps. The key is that the drop sets are set up in such a way that it is meant to accommodate your fatigue and allow you to do some work where you wouldn’t previously be able to do any.
    Finally, the third exercise in this first circuit is the pushup. When doing these, you want to once again rep out until failure. The idea here is to not just push your body away from the ground but to think of it as squeezing yourself off the ground. This will engage more of the chest and work on recruiting more chest fibers as you incorporate an element of resisted adduction.
    This whole first drop set should take you somewhere around two and a half minutes to complete.
    Next, move immediately over to the second chest workout circuit.
    This one starts with a pair of dumbbells and the floor press exercise. Again, the weight used here should be something that challenges you and causes you to reach failure in the 8-10 rep range. Go to failure on this exercise and then pick up one of the dumbbells for the second adduction focused exercise of the workout; the Cavaliere Crossover.
    Perform 12 reps on each arm and then head over to the dip station for the final exercise in the workout. If you don’t have access to a dip station you can easily perform this at home in the corner of a kitchen counter. Do your dips until you reach failure and your second circuit is done. Once again, this entire circuit should take you about two and a half minutes with the entire workout clocking in around 5 minutes to this point.
    From here, head back to the original circuit and perform it for a second round. Do the same for the second circuit as well. If you have to adjust the weights down slightly to accommodate the mounting fatigue you may do so. Keep in mind, the most important thing you can do is keep the effort level high and take your sets to failure.
    At the end, you should be done in about 10-12 minutes tops. You do have the option to to through this one more round for a total of 18 high effort sets and a workout time that will barely surpass 15 minutes. The key to the effectiveness of this chest workout is that it is condensing the amount of work being done by the muscles into a shorter period of time. This type of workload can have a stimulatory effect on the muscle and lead to muscle hypertrophy through multiple mechanisms, one of which being a metabolic training benefit.
    Try this out and let me know how you like it. If you want me to make more in this series just let me know and I’ll create videos and workouts for each of the main muscle groups as well as a total body fastest workout option as well. You can find all of these videos on this channel. Be sure you’re subscribed if you haven’t already at the link below and turn on your notifications so you never miss a new video when it’s released.
    For a complete step by step workout plan that shows you how to build muscle fast and gives you day by day workouts that are designed to build ripped athletic muscle without having to waste long hours in the gym, be sure to click on the link below and check out the ATHLEAN-X program that best matches your current goals.
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Comments • 80

    ATHLEAN-X™  2 months ago +543

    *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. Click the link to see if you’ve won. No strings attached!

    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…

    • Mr. O
      Mr. O 2 months ago

      Please add fastest push day, fastest pull day and fastest leg day in this ‘fast series’...

    • Asian Dragon
      Asian Dragon 2 months ago

      ATHLEAN-X™ hi Jeff what is the best preworkout you recommend for advanced athlete?

    • Andrey Sviridov
      Andrey Sviridov 2 months ago

      Can you do more videos with this work out on major muscle groups please.

    • Tdawg64
      Tdawg64 2 months ago

      ATHLEAN-X™ Hey Jeff you probably won’t see this but I’m a 15 year old kid trying to put on some serious muscle and athletic gains and I’ve been looking at Total Beast and Monster Maker but I don’t know which one would be more suitable to me and I was wondering if you could help me out.

    • Pedro Carvalho
      Pedro Carvalho 2 months ago

      @athlean-x what exercices you recommend to build back strength to do the "surfer" back arch? i guess its around the Erector, but what else? thank you so much!

  • Niko
    Niko Day ago

    On the floor one I’ve been working out for a long time but the on the floor chest workout I only feel the sensation on my triceps last I felt the sensation in my chest did this workout 3 days ago what the hell is going on

  • fil teg
    fil teg 3 days ago

    I want to see people faces at the gym when i m doing the exercise at 6:00 minute

  • The Running Man
    The Running Man 4 days ago

    thats dope

  • Kyle Gravel
    Kyle Gravel 9 days ago

    So how long would you say you can train this intensely? You said you can train hard but not hard and long (that’s what she said), what is too long? (That too)

  • Leslie
    Leslie 11 days ago

    i feel like i would look like the biggest tool if i carry a bench all the way to the cable machine at my gym

  • tstatham
    tstatham 13 days ago

    When I do pushups my shoulders hurt instead of my arms or chest. Anybody know how I can do change that?

  • Charles Pimparé
    Charles Pimparé 14 days ago

    Why is Jeff’s right ear so red ( cannot be unseen )

  • Job Verhoeven
    Job Verhoeven 15 days ago +1

    This guy is moaning while I’m in bed and my parents are listening

  • Rsngedar Hamed
    Rsngedar Hamed 18 days ago

    Nice one

  • theragpicker
    theragpicker 20 days ago

    Love this! Still waiting for the rest in the series...

  • Mauricio rodriguez
    Mauricio rodriguez 25 days ago

    Can we get the rest of this series? Other body parts

  • Vincent Fink
    Vincent Fink 26 days ago

    Home version where you only have an adjustable bench and dumbbells would be awesome! I think I know some good replacement exercises but would love to know for sure the best.

  • Freedom1776
    Freedom1776 26 days ago

    I’d definitely like to see more of these

  • thefatt1988
    thefatt1988 29 days ago

    If someone from the gym started to use almost all of the gym equipment and space, he must be one of the people who watches Athlean x video

  • dradeel
    dradeel 29 days ago

    12 intense sets to failure in no time. Phu! Not bad! Suggestion: With all that pressing and tricep work, it's almost a pity to leave them out of it. If you have two minutes to spare, throw in a overhead cable rope tricep extension dropset with forced negatives after failure (when the cable is all the way up, stand up straight, keep arms straight forward and push down the cable with a stiff upper body into the overhead tricep extension stance and repeat negative reps as desired or until negative failure) all the wat at the very end and you'd have a full chest and triceps routine in easily under 15 minutes. Or you could call even it a high intensity chest, tricep and cardio exercise. 😏

  • Jackytori
    Jackytori Month ago

    if jeff told me to kill myself i would

  • Mitchell McCommons
    Mitchell McCommons Month ago

    Yea, dude, this was freakin excellent.

  • Trần Thành Tâm
    Trần Thành Tâm Month ago

    Bài tập hay, nhưng muốn phù hợp tại nhà hơi khó. Có lẽ nên ra phòng tập

  • Michael Brassil
    Michael Brassil Month ago

    Looking forward to the next videos in this series. I have limited gym time throughout the work week, but if I could have a full weeks worth of these workouts that would make a huge difference. Keep them coming

  • Anand Kajale
    Anand Kajale Month ago

    Introduce all equipment from your gym.

  • Cl0uted
    Cl0uted Month ago

    I did this last night at the gym. This really helped me up the intensity which is what I needed. Can’t wait for the rest of the series!

  • Suki Dhillon
    Suki Dhillon Month ago

    Would love to see this series continued for the rest of the body!

  • Black Metal
    Black Metal Month ago

    i feel that pain, it's good pain

  • Lifes Tips
    Lifes Tips Month ago

    DAMN!! How can I get this lean :P

  • bharath medala
    bharath medala Month ago

    Going hard is better than going long as of my experience..

  • sandeep lvrs
    sandeep lvrs Month ago

    More reps Vs More weight
    Which is better for faster gains???

  • Oliver DiCarlo
    Oliver DiCarlo Month ago

    Jeff can you do more of this series? 🙏🏼 My chest was sore for 4 days after this 👍🏼. And helped me get in and out and to work on time!

  • Andrew Orphanides
    Andrew Orphanides Month ago

    You've got 1 million more followers in like a week...

  • Blaine Petersen
    Blaine Petersen Month ago

    Are you continuing the fastest workouts for other body parts?

  • Dario Spirit
    Dario Spirit Month ago

    You are crazy Jeff, good job though 😉

  • Sureet Kumar
    Sureet Kumar Month ago

    the longest 10 minutes in the world. Daym, just looking at the workout, i'm feeling tension in my chest.

  • C Galloway
    C Galloway Month ago

    best thing about these workouts, is that if after you gas out and give yourself a break in between, you can go for alot more than 2 sets of this full throttle

  • Jeff Smyth
    Jeff Smyth Month ago

    whens the next 'fastest' coming ?

  • Mister Zilla
    Mister Zilla Month ago

    popped a vein just watching this video

  • Tay Sharks
    Tay Sharks Month ago

    Definitely trying this💪😎👍

  • A Russian Beast
    A Russian Beast Month ago

    How do you not have any hair on your chest and back?

  • Jason Lay
    Jason Lay Month ago

    No face pulls?

  • Ūnknowñ Ź
    Ūnknowñ Ź Month ago

    Damn, thanks bro

  • mike mun
    mike mun Month ago

    Omg I try 6.14 it really work I work out my chest part I never work out was so sore I love this guy no homo

  • Cody Brandt
    Cody Brandt Month ago

    My chest hurts watching this...

  • BJaye Oye
    BJaye Oye Month ago

    Hey Jeff, how do you feel about decline bench pressing?

  • Jeff Smyth
    Jeff Smyth Month ago +1

    nice - left me toasted. im not going to ask for anything in particular, you know best.

  • Milos Ilic
    Milos Ilic Month ago

    Done it! Muscles are sore...can you do The World's FASTEST for back and shoulders?

  • Guy10169
    Guy10169 Month ago

    Please don't rely on the propaganda Guinness book of "world records" as actual world records. I have a better chance of believing that CNN is legit news, that Guinness having actual world records

  • Pallav S
    Pallav S Month ago

    We want to see her traps.

  • Steven Fitzgibbon
    Steven Fitzgibbon Month ago

    Only thing that sucks is this dude is strong I can’t keep up with that even with lighter weight

  • Kill3r 122
    Kill3r 122 Month ago


  • Evan Wilcox
    Evan Wilcox Month ago

    6:00 Nice angle Jesse! lol

    ꮬSHΞIKΛHꮬ Month ago +9

    7:58 "covering product placement"
    8:10 ......

  • O Paz
    O Paz Month ago

    He probably had a protein shart from all the straining.

  • David Herrera
    David Herrera Month ago

    What if you only have one day out of the week to work out jeff?

  • Gregory Hennick
    Gregory Hennick Month ago

    Please do more videos in this series!!

  • Jav carulli
    Jav carulli Month ago +1

    U guys think Jeff dyes his hair? He’s either looking terrible for 29 or amazing for 49

  • Rune Ejg Lyngbak
    Rune Ejg Lyngbak Month ago

    Do back next please!

  • Mr.Meeseeks the 1st

    Thank God no one is around me at work now 😭

  • Kimbel Van den berg

    Jeff youre really epic thanks for sharing ur ideas and traing tips stay epic :P

  • dominionn09
    dominionn09 Month ago

    Think is rather do 30 mins and slightly more rest in between. Lol

  • griff
    griff Month ago +1

    Forget free college. Every person should have free gym access.

  • Nolrac X
    Nolrac X Month ago

    How come your wife is the only
    Barber with big traps ?

  • Animesh Upadhyai
    Animesh Upadhyai Month ago

    His face looked like it was going to burst.

  • Pranav Ramkilawan
    Pranav Ramkilawan Month ago

    This was nuts! Definitely looking for more of these

  • Chad Cook
    Chad Cook Month ago

    Legend has it that jesses formed chuck norris from a sweat bead

  • Hungry Bird
    Hungry Bird Month ago

    This is how I workout , no down time or very very little . It’s the best way I ve found in my 47 yrs of age .

  • Hungry Bird
    Hungry Bird Month ago

    If this guy ate hamburgers . I have to have meat , no butts about it , steaks , deer , pig, chicken, rabbit, fish , shrimp, scallops, shark, bear, elk, moose , swordfish, walleye from good ol Lake Erie . My ex s snatch , doob a day after work( it helps me sleep) and work my ass off , how about you?

  • Hungry Bird
    Hungry Bird Month ago

    That’s what natural looks like if anyone’s wondering . Every body is different but I can tell dude is natural

  • happy death
    happy death Month ago

    5:42 Jeff became Thanos

  • julio zurita
    julio zurita Month ago

    Hey Jeff thanks for the videos, do you think you can make a similar one for biceps and upper body area ? Coming from a beginner. Thanks man !

  • Sebastian Morino
    Sebastian Morino Month ago

    Actually i will love if you the same video but targeting the back

  • Pero Radova
    Pero Radova Month ago +1

    Speaking of time efficiency.. how does he have time for this and to play for PSG..?

  • Christian B
    Christian B Month ago

    Jeff ain't playin 😓

  • Kristopher Barnes
    Kristopher Barnes Month ago

    Worlds fastest back workout

  • Nard Dog
    Nard Dog Month ago +2

    Me: Alright, 10 minute warmup all done!
    Jeff: Ready to go home? I just finished my workout.

  • Robert Galindo
    Robert Galindo Month ago

    I’m waiting for “The Perfect Body Weight Workout”

  • Fish Monger
    Fish Monger Month ago

    Gotta watch more of these workouts done by Jeff.
    The sheer commitment and effort. No wonder his body looks like it's an advertisement for muscle markers.
    👍🙏 Privileged to get to see these videos. Thank you so much Jeff!

  • Mapps Maponya
    Mapps Maponya Month ago

    That tense moment when walked to the dumbells place and we all wondered which ones he would take

  • Mao
    Mao Month ago

    Jeff, can you make a video about working out with Shoulder ACL injury? I am currently suffering from this and I have no idea what type of exercises I should be doing, if any, and it is devastating :(

  • ezai
    ezai Month ago

    Great session, Jeff! I can't do any digs if I benchpress first. does it mean my triceps are weak?

    PHiLLY BLaZeN Month ago

    Another great vid Jeff! I’ve always said you were the “shredded” version of Kyle Shanahan💪🏽 #9erz4life

  • 14 Kevin Griffin
    14 Kevin Griffin Month ago

    Giant traps😂😂