Get a Bigger Chest in 22 Days! (HOME CHEST WORKOUT)

Summary

In this 22-day pushup workout program by Jeff Cavaliere from athleanx.com, participants aim to significantly increase their upper body strength and improve pushup performance. The routine alternates between testing days, where the maximum number of pushups is established, and non-testing days, which incorporate variations and additional exercises to target triceps and shoulders. By day 22, the challenge is to achieve 50% more pushups than the initial count, with a focus on quality over quantity for optimal results.

Takeaways

• 💪 The 22-day pushup workout is designed to significantly increase the number of pushups you can do in a set by up to 50% in just three weeks plus an extra day.
• 📈 The workout promises carryover effects, leading to bigger triceps and shoulders, and an overall improvement in upper body strength.
• 📅 The program is structured with alternating testing and non-testing days, with a specific routine for each type of day to ensure progressive overload.
• 🔢 On testing days, participants perform standard pushups to establish a maximum number, which is then used to set targets for the following non-testing days.
• 🔄 Non-testing days involve a pushup variation that targets triceps or shoulders, followed by standard pushups with an increased target number based on the most recent test.
• 🚫 The workout emphasizes quality over quantity, avoiding high-rep routines that may lead to poor form and potential injury.
• 🛠️ Grinder style pushups are introduced as a method to perform additional reps after reaching failure, with specific rules to maintain proper form.
• 📈 The program includes a gradual increase in the number of pushups performed on non-testing days, with targets set at 10% and 20% above the original maximum.
• 📊 The final test on day 22 is designed to prove the 50% increase in the number of pushups that can be done in a single set from the original test on day 1.
• 👍 The workout is inclusive, suitable for everyone regardless of their starting point, and is designed to be time-efficient.
• 🌐 Athlean-X offers a range of programs to help individuals train like athletes, with the website providing further resources and guidance.

Q & A

What is the purpose of the 22-day pushup workout program?

The purpose of the 22-day pushup workout program is to help individuals see significant gains in their upper body strength, particularly in their triceps and shoulders, and to increase the number of pushups they can do in a set by up to 50%.

Who is Jeff Cavaliere and what is his website?

Jeff Cavaliere is a fitness expert and the creator of the workout program described in the script. His website is athleanx.com, where he offers fitness programs and advice.

What is the structure of the 22-day program like?

The 22-day program is structured with alternating testing and non-testing days. Testing days involve standard pushups, while non-testing days include pushup variations targeting the triceps or shoulders.

What is a 'testing day' in the context of this workout program?

A testing day in the workout program is a day when participants perform standard pushups to determine their maximum number of reps in good form, and then attempt to do one and a half times that number in a grinder style.

What is the 'grinder style' pushup mentioned in the script?

The 'grinder style' pushup is a method of performing pushups where participants can semi-rest by raising their body into a pipe position or shaking one arm out, without lifting more than one hand off the ground at a time, standing up, or putting knees on the ground.

How are non-testing days different from testing days in the program?

Non-testing days include standard pushups and a pushup variation that targets either the triceps or the shoulders. The pushups are performed in a rest-pause fashion without taking sets to failure, to minimize stress on joints and muscles.

What is the significance of the maximum number of pushups determined on the first testing day?

The maximum number of pushups determined on the first testing day is used as a baseline to set the stage for all subsequent non-testing days and to measure progress throughout the program.

How are rest-pause sets performed in the non-testing days?

Rest-pause sets are performed by completing the same number of repetitions as done on the most recent testing day, but without taking the sets to failure, and saving two or three reps in the tank.

What is the goal for the number of pushups on non-testing days following the initial testing day?

The goal on non-testing days is to increase the number of pushups by 10% on the first non-testing day, 20% on the second, and so on, based on the maximum number of pushups achieved on the initial testing day.

What happens on the final day of the 22-day program?

On the final day, participants are challenged to perform a number of pushups that is 50% greater than their original maximum number from day one, broken down into sets as needed.

How does Jeff Cavaliere encourage participants to engage with his content?

Jeff Cavaliere encourages participants to subscribe to his YouTube channel, turn on notifications, leave comments and thumbs up, and challenge friends to participate in the workout program.