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.

Outlines

00:00

💪 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.

06:47

🚀 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.

Keywords

💡Pushup workout

A 'pushup workout' is a fitness routine specifically designed to strengthen the muscles involved in performing pushups, typically the chest, shoulders, and triceps. In the video, the main theme revolves around a 22-day pushup program aimed at increasing the number of pushups one can do in a set by up to 50%, thus enhancing overall upper body strength.

💡Significant gains

'Significant gains' in the context of fitness refers to notable improvements in one's physical performance or physique. The video promises that following the 22-day program will lead to substantial progress, not only in the number of pushups but also in the development of triceps and shoulders.

💡Carryover effect

The 'carryover effect' is a term used to describe the transfer of benefits from one exercise to another or to overall performance. In the script, it suggests that the pushup workout will not only improve pushup capacity but also positively impact the size and strength of the triceps and shoulders.

💡Quality over quantity

Emphasizing 'quality over quantity' means focusing on performing exercises with proper form and control rather than just completing a high number of repetitions. The video suggests trading in excessive repetitions for well-executed pushups to achieve better results.

💡Testing day

A 'testing day' in this workout program is a specific day designated for assessing one's pushup capacity. It involves performing as many pushups as possible with good form to establish a baseline and set targets for improvement throughout the program.

💡Non-testing day

On 'non-testing days,' the focus shifts from assessment to building upon the established pushup capacity with variations and additional exercises. These days include standard pushups and other upper body exercises to promote balanced development.

💡Grinder style

'Grinder style' refers to a method of performing pushups where one continues to do the exercise with a slower pace and partial rests, if necessary, to complete the desired number of repetitions. It is used in the program to help participants exceed their initial maximum number of pushups.

💡Rest pause

The 'rest pause' technique involves taking brief rests during a set of an exercise, allowing for the completion of more repetitions than would be possible without rest. In the script, this method is used on non-testing days to manage volume and prevent overexertion.

💡Volume

In fitness, 'volume' refers to the total amount of work done in a workout, often measured by the number of sets and repetitions. The video script mentions being cognizant of accumulated pushup volume over the 22 days to avoid unnecessary stress on joints and muscles.

💡Max number of pushups

The 'max number of pushups' is the highest number of pushups one can perform consecutively with proper form. The video uses this as a benchmark on testing days and a goal to increase by 50% by the end of the program.

💡Incremental progression

Incremental progression is the gradual increase in the intensity or volume of a workout over time. The script outlines a plan where the number of pushups performed on non-testing days increases by 10% and then 20% over the original maximum, leading to a final test on day 22.

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.