The PERFECT Chest Workout (20 MIN EDITION!)

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 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.

For more perfect chest workouts and the best chest exercises ranked, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

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49 thoughts on “The PERFECT Chest Workout (20 MIN EDITION!)

  1. SHUBHAM SINGH says:

    Next video : “Today we’re gonna talk about glute workout”

    Pulls out muscle marker

  2. ATHLEAN-X™ says:

    *NOTIFICATION SQUAD GIVEAWAY* – It’s back!! 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, you’re not going away empty handed. 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…

  3. Goldberg Sam says:

    Online class : ” 20mins break ”
    Jeff : I got your chest pump during your break 😉

  4. Michele Platts says:

    Can we have a 20 min training session, for all body parts please?. At 52 – 20 mins hard work is enough.

  5. Greg Benadiba says:

    Funny – I faced this issue this morning. Still went for it though and it was worth it!

  6. Jet-Black Wings says:

    I have all the time in the world to train, so while this is convienent. I don’t mind a plan that takes a little bit longer. Like 30 mins to 45 mins. Or whatever it takes to better myself

  7. FalconPUNCH says:

    This is great because most people don’t have tons of extra time. Definitely make this “20-minute edition” a series for all the body parts.

  8. Revejmal says:

    My workout is pretty intensive, seated flys followed immediately by a set of pushups then lay on the ground crying for 19 and a half minutes.

  9. daniel wilson says:

    Kinda wish youtube had a rating system out of 10 because I more than just like Jeff’s videos.

  10. Reversed Luck says:

    When Jeff winks at someone, he turns his head and winks the other eye to prevent muscle imbalances.

  11. Damir Eror says:

    When Jeff farts he makes sure both glutes are equally involved in the release process. Love this guy!

    • Nicholas says:

      Nothing new here, it’s not like he discovered the hole in the donut. Muscle only responds to tension (aka weight) by exerting mechanical force against it. If the tension is that high that there are micro tears in the muscle fibers, then the body will adapt and hypertrophy the muscle so that the next time when you’re giving the stimulus the fibers won’t tear so you need a bigger stimulus (aka progressive overload) to grow. Why does everyone follow this guy like he’s leading some cult or like he’s the most inteligent fitness youtuber in the world?

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