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The Best 20 Min Chest Workout for Huge Muscle Mass Gains

Time to grow some muscle!

Welcome to the perfect chest workout in only 20 minutes.

Short on time, long on desire?

If you only have 20 minutes, can you still get the job done?

So, Jeff from Athlean-X has made an excellent video to answer this question.

Firstly, don’t make this into a habit. The 20-minute workout is to help you so that if you don’t have time to train, you can still stimulate hypertrophy and work on building chest muscle.

Chest-Workouts-athletes Perfect Chest Workout in Only 20 MinutesSource: Deposit Photos / CrossFit Inc

Don’t make it into a habit, rather think of it as a great tool to use when you need it.

He chose not to select the Barbell Bench Press, why is that?

This exercise is a great way to build strength, but it requires longer warm ups and longer rest periods between sets to maximise strength.

The name of the game here is speed, so that is why it won’t fit into a chest workout in only 20 minutes.

Also, changing plates on a barbell takes much longer that switching dumbbells.


  • Cable Crossover into DB Static Press
  • 3x sets to form failure
  • Incline DB Bench Press
  • 3x sets to form failure
  • Bodyweight Dips into Band Assisted Dip
  • 3x sets to form failure
  • High Low Banded Crossover
  • 3x form failure on both sides

Watch the full video for all the details, rest periods, transitions, technique and more.

Perfect Chest Workout in Only 20 Minutes

Want more training tips? Check out the best lower chest exercises or the Reverse Grip Bench Press.

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