Learn how to build a stronger and better-looking body with this tough and brutal 100 rep chest workout.
This has been designed and explained by Jeff Cavaliere from Athlean X.
Brutal 100 Rep Chest Workout
“The hundred chest workout requires all out effort, but the results are nothing short of amazing if you follow the chest exercises and protocols shown here. As always a solid chest workout should consist of exercises for your upper chest, middle chest and lower chest. That said, even that doesn’t make this workout for chest complete. In order to round out your pecs with a well rounded workout you need to spend more time focusing on the reps that actually count to help you build a bigger chest. That is what we do in this workout.”
“If you look at the four main exercises that people do in their chest workouts you will see incline bench press, barbell bench press, dips and pushups. Take a closer look into each of these basic chest exercises and you will see one thing in common. That is, each of these exercises is lacking a full adduction of the shoulder within the exercise. As we did in the perfect chest workout, we are going to make sure we address this oversight but remain in the effective rep range for each as we make our way through this chest workout.”
Range Of Motion
“Remember, just because you are going through a full range of motion on the chest exercises that you are doing it does not mean that you are taking a muscle through its full range of motion. In order to grow fuller pecs you are going to have to train with this in mind and be sure to include chest exercises that take your arm through different planes of motion.”
Failure or Close to Failure
“When it comes to training in the effective rep range, ask yourself a question. When you perform a set of any chest exercise, do you take it to failure or close to failure? Likely, the only reps you feel that are challenging are the final 1 to 3 reps. This is because, it is only at the point after the muscle has been stressed enough to tap into the harder to reach type IIb muscle fibres that the task at hand becomes challenging enough to stimulate muscle protein synthesis.”
Brutal 100 Rep Chest Workout – Tension Overload
“If you do not experience some type of tension overload, eccentric overload or metabolic damage during a set – it can be pretty well accepted that you have not done enough to create the need for your body to help you grow a bigger chest.”
Brutal 100 Rep Chest Workout – Strategy
“With the chest workout technique shown here and in this series, you’re going to more quickly tap into these growth inducing type II fibres. The strategy is as follows:”
“Perform a set of the chest exercises shown below to 12 rep failure. Choose a weight that will cause you to fail at or close to the 12 rep mark. This is called the ignition set. At this point, the real work begins. Rest for just 15 seconds as part of a somewhat prolonged rest/pause. As soon as these 15 seconds are up, get back into another set. You will instantly recognize that the reps will be challenging more quickly due to the decreased recovery time allowed.”
Brutal 100 Rep Chest Workout – Loading
“You are still using the same load however, therefore your chest is still being subjected to the same external load. However many reps you get after each of these rest/pause increments are all deemed to be effective reps. Each bout should be taken to failure. Accumulate 20 effective reps, even if you’re getting just 1 out at a time at some point, and your work on that exercise is complete.”
“If for some reason you are unable to complete any more reps on your way to 20, end your set and aim to complete all 20 the next time you perform this workout.”
Brutal 100 Rep Chest Workout
Here is how to construct the 100 chest workout with that in mind.
- DB Bench Press – Ignition Set then 20 Effective Reps as a Rest/Pause
- Cable Crossovers – Ignition Set then 20 Effective Reps as a Rest/Pause
- DB Thumbs Up Incline Bench Press – Ignition Set then 20 Effective Reps as a Rest/Pause
- Weighted Dips – Ignition Set then 10 Effective Reps as a Rest/Pause as a Pause Dip
- Omni Crossovers – Ignition Set then 15 Effective Reps as a Rest/Pause with each arm in high position
Optional: Static Hold Pushups x 20 reps using a 5 second isometric hold at the bottom of each rep (Rest/Pause)
“All totalled, this will amount to 100 effective reps in this intense chest workout.”
Adjusting your Weights
“If you have to adjust your weights down as the fatigue mounts, do so accordingly. You are not necessarily using your 12 rep max on an exercise, you are using a weight that will cause you to fail at the 12 rep mark in that given workout. Fatigue accumulating in the later chest exercises of this workout may cause you to have to drop down a bit to make this happen throughout the workout.”
Brutal 100 Rep Chest Workout – Apply Science
“This is just one example of how to apply science to your chest workouts. If you want to put science back in every workout you do, head to athleanx.com and get started right away on building a ripped, muscular, athletic body.”
Video – Brutal 100 Rep Chest Workout
Learn More – Brutal 100 Rep Chest Workout
Muscles of the Chest
You can’t have a strong and healthy chest without strong and healthy muscles. The pectoralis major, clavicular head of the pectoralis major, sternal head of the pectoralis major, lower portion of the pectoralis major and serratus anterior muscles are all critical to having a strong and healthy chest.
Clavicular head of the pectoralis major
The clavicular head of the pectoralis major originates from your sternum, where it attaches to two different points on your ribs. The portion that attaches to your sternum is called the sternal head, while the portion attaching to each rib is called a costal head.
The clavicular head stretches across the upper chest and attaches near your collarbone (clavicle). Outwardly, it draws your shoulders back; inwardly, it assists with flexing at the elbow.
Sternal head of the pectoralis major
The sternal head of the pectoralis major is located in the upper chest. It’s a fan-shaped muscle that covers the sternum, ribs and cartilage of the first seven ribs.
Lower portion of the pectoralis major
The lower portion of the pectorals is also known as the sternal head. It attaches to your collarbone and spans across your chest, from side to side.
This thick, triangular muscle lies under the clavicular head (the top portion), which connects it to your upper arm bone (humerus).
Brutal 100 Rep Chest Workout – Serratus anterior
The serratus anterior is a muscle that attaches to the ribs and spine. This muscle helps to stabilize your scapula and is important for throwing, punching, and other upper-body movements.
The serratus anterior also plays an important role in breathing; when you breathe in through your nose, it pulls down on the bottom rib bones (also known as the “costal cartilages”).
Brutal 100 Rep Chest Workout – External oblique muscle
The external oblique muscle is the most superficial of the three layers of the external oblique muscle. It’s important for maintaining posture, as well as flexing and rotating the trunk, as well as flexing and adducting (bringing toward midline) the ribs.
These muscles are critical to having a strong and healthy chest
A strong and healthy chest can help you to maintain your posture, breathe more efficiently, and perform a variety of exercises. The pectoralis major and minor are two muscles that make up the superficial layer of the chest. They are both involved in forward flexion movements such as push-ups or chin-ups.
Conclusion – Brutal 100 Rep Chest Workout
Now that you know how to build a strong and healthy chest, it’s time to get started. Remember: the key is consistency. Take your time, be patient with yourself and make sure that you focus on doing each exercise correctly before increasing the weight or number of repetitions.
Add this 100 rep chest workout into your training.