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If you want to build a perfect chest but you only have 20 minutes for your chest workout, what would you do? In this video, I’m going to show you the best workout for chest that you can do if you are pressed for time and want to not have to skip yet another workout.
To start, any fast chest workout must come with the acknowledgment that building strength should not be your top priority. You simply require too much time to get an adequate strength building workout given the extensive warmup time often needed to get ready to press really heavy weight as well as the prolonged interset rest periods that are needed to recover between sets.
That said, a chest hypertrophy workout is something you can absolutely do. Especially, if you know the right strategies and methods for intensifying your workouts that will help you to counteract the decreased time of your workout.
So we start this perfect chest workout 20 minute edition series with a step by step workout for building a bigger chest that is designed to show you exactly what to do.
First, we are going to superset a cable crossover with a static dumbbell bench press.
This is performed for 3 sets to failure.
The key to this chest exercise combination when short on time is utilizing the first exercise as a pre-exhaust for your pecs. Often times in chest workouts you tend to let the shoulders and triceps dominate the movement. When this happens, the chest growth tends to lag behind. This is especially important when you only have 20 minutes to make sure that the pecs are doing their share of the work.
By pre-exhausting with cable flys you are able to isolate the pecs as much as possible to fatigue them heading into the second half of the combination. Here we have the static dumbbell bench press. Now, in addition to the limitations in strength building that a fast chest workout like this has, we opt for the dumbbells since the load can be lighter and the switch between weights that will likely occur between sets as fatigue mounts will be quicker.
The static press gives me an option however to not have to go light on the exercise. We still want to maximize the amount of tension we can drive into our pecs. By maintaining the hold in the low position the tension is kept at a high level whether pressing or not pressing. The slow movement and focused effort on one arm at at time also allows the shoulder to feel better with less warmup than a traditional bench press.
We move onto a classic dumbbell incline bench press for 3 sets to failure. This is a great classic second exercise to ensure that we hit the upper pecs as well.
We move onto the third exercise and it is a dip. Here however we are doing it in drop set fashion again. We move from a bodyweight dip into an assisted dip or weighted to bodyweight if you can do more than 12 reps in a set at this point. The key is fewer sets but done as a superset to limit the interset rest periods to keep the workout moving.
Finally, with just minutes to spare, you grab the band used for dips and do some high to low crossovers. Once again, taking advantage of the chest muscle adduction to finish with a lower pec burnout.
All together the perfect chest workout 20 minute edition looks like this:
1A. Cable Crossovers – 10-12 reps to failure
1B. Static DB Bench Press – 5 reps each arm to failure
Perform 3 sets as a superset. Don’t be afraid to drop the weights as needed to maintain high tension even if rep counts change a bit as a result.
2. DB Incline Bench Press – 10 to failure
Perform 3 sets of 10 to failure
3A. Bodyweight Dips to failure
3B. Band Assisted Dips to failure
Perform 3 sets as a superset. If you can do more than 12 reps of bodyweight at this point in the chest workout than add weight and use bodyweight dips as your second exercise.
4. High to Low Banded Crossovers x 30 seconds each arm
Perform 3 sets of each. Do not rest between sets. Your rest for your right arm is when your left arm is working and vice versa.
If you are looking for a complete chest workout that comes with meal plans and workouts for every other muscle group, be sure to visit athleanx.com via the link below and check out the programs available. Start training like an athlete and looking like one with quick but effective workouts created by top strength coach Jeff Cavaliere.
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