Get a Bigger Chest in 22 Days! (HOME CHEST WORKOUT)
Summary
TLDRIn 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.
Outlines
💪 Introducing the 22-Day Pushup Challenge
Jeff Cavaliere from athleanx.com introduces a 22-day pushup workout designed to significantly improve upper body strength and increase the number of pushups one can perform in a set by up to 50%. The program is structured with alternating testing and non-testing days, focusing on quality over quantity to ensure proper form and prevent injury. On testing days, participants perform standard pushups to establish a baseline and then attempt to do one and a half times that number in a 'grinder style'. Non-testing days incorporate pushup variations to target triceps and shoulders, with the goal of building the entire upper body. The program promises to be accessible to everyone, regardless of their starting point.
🚀 Maximizing Progress with Rest Pause and Incremental Increases
This paragraph delves into the specifics of the non-testing days, where participants perform rest-pause pushups and pushup variations to avoid overexertion and joint stress. The aim is to complete the same number of repetitions as the most recent testing day but without pushing to failure. The workout also includes a second part with standard pushups, gradually increasing the volume by 10%, 20%, and so on, over consecutive non-testing days. The process culminates in a new testing day to establish a higher maximum number of pushups, setting the stage for the following cycle of non-testing days. The final day, day 22, is a test of the entire program's effectiveness, challenging participants to perform 50% more pushups than their original count, broken down using rest-pause techniques.
Mindmap
Keywords
💡Pushup workout
💡Significant gains
💡Carryover effect
💡Quality over quantity
💡Testing day
💡Non-testing day
💡Grinder style
💡Rest pause
💡Volume
💡Max number of pushups
💡Incremental progression
Highlights
Jeff Cavaliere introduces a 22-day pushup workout aimed at significant gains in upper body strength and endurance.
The workout guarantees an increase of up to 50% in the number of pushups one can do in a set after completion.
The program is designed to be accessible for everyone, regardless of their current pushup capacity.
The workout emphasizes quality over quantity, focusing on proper form for better results.
The program consists of alternating testing and non-testing days with specific exercises and goals.
On testing days, participants perform standard pushups in a specific manner to establish a new maximum.
Non-testing days include pushup variations targeting triceps and shoulders to enhance overall upper body strength.
The 'grinder style' is introduced as a method to push beyond the initial maximum during testing days.
Participants are instructed to perform exercises in a 'rest pause' fashion to manage volume and prevent overexertion.
The program includes a gradual increase in the number of pushups performed on non-testing days, building up to the final test.
Day 22 serves as the final test to prove the 50% increase in pushup capacity from the start of the program.
Jeff Cavaliere emphasizes the importance of starting with a correct maximum number of pushups on day one.
The workout is designed to not only increase pushup capacity but also improve overall upper body strength including triceps and shoulders.
Participants are encouraged to subscribe and turn on notifications for more fitness programs and updates.
The program promises a step-by-step approach to training like an athlete for improved performance and appearance.
Jeff invites viewers to challenge a friend to the workout and share their progress.
The workout concludes with a reminder that the program is designed to take participants to a place further ahead than where they started.
Transcripts
What's up guys, Jeff Cavaliere, athleanx.com. So, what are you doing for the next 22 days? Well,
hopefully after watching this video you'll be doing this 22-day pushup workout. You see in
just three weeks, and an extra day, you're going to see some pretty significant gains
here. As a matter of fact, I guarantee you're going to see better chess gains,
you're going to get some carryover effect as well into the rest of your upper body
with bigger triceps and shoulders. And more importantly, we're going to increase the
number of pushups you can do in a set right now, I mean by up to 50% guaranteed. And beyond that,
everybody can do this. It doesn't matter where you're starting from and how many pushups you
can do right now, this thing is designed to work for every single person is not going to take you
a long time. This is not one of those thousand rep a day pushup workouts. We're going to start
trading in some of that quantity for quality so you can start doing reps that look like this
and not those good old Oregon Duck pushups that look like this. Now we're talking good quality
pushups that can deliver big gains. So that being said, guys, let's start breaking down
exactly what we can do here step by step. All right, so what do these 22 days look like?
Well, there's actually two types of days repeated throughout this program. There's a testing day
and then non-testing day and on the testing day, you're simply going to be doing standard pushups
in a specific way that I'm going to cover in a second. And then the non-testing days,
in addition to your standard pushups, we're going to include some type of pushup variation to favor
more either the triceps or the shoulders. Remember we talked about building your entire upper body.
So now these testing and non-testing days actually fit together like a block, there's a testing day
followed by three non-testing days. You come back and you do it again and you do this five times as
you can see throughout the first 21 days of the program. On that last day, day 22, we've saved
an additional test here, and that's where I get to put my money, where my mouth is, because that is
where you prove that you've increased the number of pushups you could do in a single set by 50%.
So, speaking of the max number of pushups you can do in a single set, it actually starts all the way
back on day one on your first testing day and then we get a chance to do as many reps as you can in
good form to failure. And that number becomes critically important to everything else you're
going to do over the course of these 22 days. So, you do that and then you rest two minutes. And at
that point you now have to re-attack those pushups again and attempt to do one and a half times that
number. So, let's say you did 50 as your max number of reps the first time out, now you're
trying to do 75. You're probably thinking, how can I do that if I just went to failure at 50?
Well you get to do them in something we call grinder style, and that is you grind your way
through here, you can semi rest by raising your body up into a pipe position by shaking one arm
out. The rules are, though, you cannot lift more than one hand off the ground at any one
time. You cannot stand up and you certainly cannot put your knees down on the ground.
When you're done with that, congratulations, you're done with your first test day.
From here, we move on to our first of many non-testing days and this one day too, what
we're attempting to do is we're going to introduce that first non-pushup variation and we're going to
try to complete the same number of repetitions on it that we did on the most recent testing day. But
the difference is here, you get to do these in rest pause fashion and we're not trying to take
these sets to failure. Remember, we're trying to be cognizant of the fact that we're going to
accumulate a lot of pushup volume over the course of these 22 days and we want to be sure that we're
not incurring any additional stress on our joints and muscles then we have to. You rest pause your
way until you've completed that max number of pushups. But we're not done. From here we include
a second part of the workout and that is we still have our standard pushups to do. How many? Well,
you go back again to that most recent test again, in this case, day one, and we complete that number
of pushups, that max number plus 10%. We don't have to do them, though, unbroken. We do the
same style we just did the previous exercise and that is rest pause, saving two or three
reps in the tank. On the next non-testing day, the goal is to increase that number to 20% over
the original number. So, if we did 50 to start the first day, 10% would be 55, the second day
20% would be 60 and day three would be 65. This all brings us back to yet another testing
day where we get to establish a new max number of pushups that's going to set
the stage for all those non-testing days to follow. We continue to do this, guys,
until we're done with all 21 days and on that last final day there, day 22, that's where you get a
chance to put the 22 day pushup work out to the test. That is, you're going to take that original
number of pushups you did back on day one add 50% and now you're going to do them broken. Guys,
I promise you if you put the work in here it's going to work. So that being said, let's take a
look at all the exercises and how this thing plays out and progresses from day one today. 22.
And so now you know what you're going to do for the next 22 days. And remember, it doesn't
matter where you start, what matters is where you finish. And if you do this work out here,
guys, I promise you're going to finish in a place further ahead than you are right now, guaranteed.
And speaking of finishing further ahead, all of our programs help you to do that step by step,
guys. We leave no stone unturned to get you training like an athlete, feeling better and
looking better than ever before. You can find them all over at athleanx.com. If you have already done
so guys, make sure you click subscribe and turn on your notifications. And please leave your comments
and thumbs up and let me know what else you want me to cover and I'll do my best to do that for
you. Challenge a friend. I can't wait to see how you do on this. All right, guys. See you soon.
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