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 testing and non-testing days that will quickly build up your chest while increasing the number of pushups you can do in one set by half.

The way this pushup workout works is by first establishing your max pushups to failure in a set. From here, you rest two minutes and attempt to complete one and a half times this number in something we call “grinder style”. This means, you are allowed to rest along the way but you cannot put your knees on the ground, stand up, or lift more than one hand off the ground at any one time.

From here, we start a series of three non-testing days. In these workouts, the goal is to perform a specific pushup variation for the same number of reps that you did on your max pushups from the most recent testing day. Here however, you are allowed to rest/pause when you fatigue and you are advised to stop a few reps short of total muscle failure. This is to accommodate for the fact that you will be doing a lot of pushups over the next 3 weeks.

The second half of the non-test day workouts require that you go back to performing standard pushups, except this time you have to complete your maximum plus 10 percent (on the first non-test day in a block) 20 percent (on the second non-test day in a block) or 30 percent (on the third and final non-test day in a block). Again here, you do not have to perform these pushups unbroken. You simply have to get them done, stopping 2-3 reps shy of failure and using rest/pause if needed to do so.


The blocks continue to progress and advance with each new testing day. Be sure to re-test your maximum number of pushups at the start of each new block since you will likely be increasing your overall pushup and chest strength meaning that your number is going to increase. Each block is based on the number of max pushups that you are able to achieve on the test day that starts the block.

We continue until we reach our final day of the 22 day workout for a bigger chest. Here, you are to go back to your original max number of pushups from day 1 and attempt to complete one and a half times this number, unbroken. This is not to be performed in grinder style. These are straight pushups. You will be amazed at how many more pushups you can do now than you could just 21 days ago.

When you want to build a big chest fast, you have to attack your pecs with a plan. This 3 week workout will progressively overload your chest and introduce variations of pushups that will build not just your chest but help you get bigger shoulders and triceps as well. The fastest way to build a big chest at home is to increase the volume of the most classic chest exercise there is.

This home chest workout will get your chest growing quickly. Try it out and be sure to share it with a friend to see who makes the better chest gains in three weeks. Push each other to keep at it and keep checking back to make sure you never forget which chest exercise you need to do along the way to your final test.

See also  best shoulder workout and abs workout at home #shorts #viral #workout #gym

If you’re looking to get a bigger chest and more, and only want to use your own bodyweight workouts to do so, be sure to look at the ATHLEAN XERO program available at athleanx.com via the link below. Start trading in workout length for intensity and see how much bigger your chest can be with intense home chest workouts like this.

For more videos on how to build a bigger chest and the best home chest workout, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published.

Build Muscle With No Equipment – http://athleanx.com/xero
Subscribe to this channel here – http://youtube.com/user/jdcav24


74 thoughts on “Get a Bigger Chest in 22 Days! (HOME CHEST WORKOUT)”
  1. *NEW “FAST ACTION” Q&A* – Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

    1. Hi Jeff I’ve been following all ur home workouts but all of sudden I’m having wrist pain. Don’t know what could have injured my wrist, I guess pushups.
      So kindly advise me on how to correct it ?
      Thanking you.

    2. Hello sir, can you please give me advice. i am sports man I am doing practise daily so I have to do daily strengthening of Hamstring, glutes, calf etc… to keep my body away from injuries. i am waiting for your comment.

    1. @iTuneuout i know that it is 1 view per account, but i’m not sure if you can gain another view from that same account on another day.

  2. When Jeff meets someone, he greets them with both elbows to make sure the long head of the tricep gets equal opportunity and prevent muscle imbalance.

    Edit: Bro WTF? 500 Likes thank yall

    1. @romseo He means (i think) stay in your position you are shake a hand rest a little bit changing a little bit your position(dont do any reps tho) and continue again until you reach your goal. Just dont stand up or smth.

  3. Sooo, i needed a slap to the face to start some fitness again, well here i go:
    day 1 – Testing: Max is 22 did them slow and concentrated on locking out all the way, so fewer than i expected..
    day 2 – Diamond Pushups went almost smoother than the regulars…? and finished the 24 regulars. so far so good

    1. Hey everyone, I would like to join the “community” that is going to do this challenge. If everyone wants to make a discord account, I’ll be willing to join the group. I don’t expect to “compete” with you all, but it would be nice to stay motivated and on track!

    2. @romseo i think its basically that you do as many as you can, do the least amount of break time as you need, continue the reps, pause a little, and so on. So you don’t do 2 min breaks, just as many and as little breaks as neccessary

  4. I bought his Athlean-Xero bodyweight program and he’s basically giving all the chest workout here for free, which is insanely generous. No excuse guys for not working out guys.

    Definitely didn’t regret buying his program. Anything to support Jeff

    1. I always end up not buying it because I wonder if he uses some equipment? Of course I have a bad to do incline or decline pushups, but I cannot really use walls. I also don’t have a kitchen corner which Jeff frequently uses. I finished AX2 and know I would get the refund

    1. Jeff: Here it is explained in every other way, even transcribed to text if you need it!
      Me: I’m a visual learner, can you please draw it all out like a calendar..
      Jeff: -_-

  5. Hey Jeff, how would you recommend altering your PERFECT Home Workout routine if you follow this home chest workout routine? Would you just cut out chest exercises from the routine and would everything else just stays the same?

    1. Same here. I was wondering the same. For instance I am doing the 7 min abs + the chest videos back to back but I can’t do this one too. I guess something could be done in the am and this one in the pm? But that is too much, isn’t?

  6. hey, can anyone tell me if it is possible to do this routine at the same time as you do some other exercises for legs for example?? thx a lot

    1. Your legs use completely different muscles so, yes, its perfectly doable and you should. I’d also do back as well if you can. Ps, gotta eat well, sleep well, etc for best results.

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