Check out the most effective chest workout totalling 100 reps designed by Jeff Cavaliere.
Most Effective Chest Workout
Why is it called the most effective chest workout? Because it does not count the number of reps you do in total, but rather what Cavaliere refers to as “effective reps.” According to him, the first few reps you do in a set are easy and do not really challenge your muscle, but the last few do.
So each exercise you will see below begins with an “ignition set” in which you pick a weight that gets you to failure after around 12 reps. Do the first set to failure, then rest for 15 seconds and begin the exercise. These reps, after the first ignition set, are the ones that count for the total of 100.
Every time you cannot perform the exercise any longer with perfect form, take a 15-second break before doing it again until you reach the number of reps assigned for that exercise. After you finish the exercise, take 3-5 minutes rest before moving to the next one.
|Dumbbell Bench Press||20|
|Thumbs Up Dumbbell Incline Bench Press||20|
|Weighted Dips with 3-Second Hold||10|
|Omni Crossover||15 on each side|
|(Optional) Static Hold Push-Up||20|
Remember, once you finish the assigned effective reps for the exercise, take 3-5 minutes off. If you have done, for example, 6 reps of the dumbbell bench press and cannot perform with proper form, take a 15-second break before doing it again, beginning from 6 reps. That means your 20 reps don’t have to be unbroken and you can take as many breaks as you need, but make sure to push yourself.
For the dips, after doing the ignition set with normal reps, the effective reps have to be done with a 3-second hold at the bottom of the movement before exploding up. That stretch tension at the bottom of the exercise is great for hypertrophy and that is another reason why this makes part of the most effective chest workout.
Lastly, the static hold push-up is a normal push-up but you must hold your position at the bottom of the movement for 5 seconds before lifting your body. This is a metabolic exercise that will test your muscular endurance and mental toughness.
If you want to see how to perform each movement, click on the video below.