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The Perfect Chest Workout for Muscle Mass and Symmetry in Only 20 Minutes

With only 20 minutes, you can get a great session on your chest muscles!

Short on time but still want to get a good pump on your pecs? Check out the perfect chest workout for muscle mass and symmetry in only 20 minutes!

Having strong chest muscles is beneficial for overall health and well-being. First and foremost, a strong chest enhances the stability and functionality of the upper body. Strong pectoral muscles provide support to the shoulders and upper back, helping to improve posture and reduce the risk of injuries and imbalances in the upper body. This can lead to a reduced likelihood of experiencing shoulder and neck pain, as well as better alignment of the spine.

Secondly, strong chest muscles contribute to improved upper body strength and functional performance. Whether performing everyday tasks, such as carrying groceries or lifting objects, or engaging in physical activities like sports and exercise, a strong chest provides the necessary power and force generation. It aids in pushing movements, such as pushing doors or lifting weights, making daily activities easier and more efficient.

Lastly, a strong chest has aesthetic benefits, as it adds definition and shape to the upper body. This can boost self-confidence and body image, promoting a positive attitude towards fitness and a healthier lifestyle overall. Additionally, a well-developed chest can improve lung function and respiratory capacity, as it assists in breathing and supports the muscles involved in respiration. Overall, having strong chest muscles enhances both physical health and appearance, making it a worthwhile goal for anyone seeking to improve their fitness and well-being.

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If you find yourself pressed for time but still eager to work on building a well-defined chest, fear not! In a video, Jeff Cavaliere has the perfect solution for you – a 20-minute chest workout that is specifically designed to target your chest muscles effectively without compromising on results.

Jeff Cavaliere was the head physical therapist of the New York Mets for 3 years and is now a YouTube sensation. He delivers clear information without noise on his ATHLEAN-X YouTube channel.

While building strength may not be the primary focus of this fast chest workout, rest assured that you can still achieve significant chest hypertrophy by employing the right strategies and methods to intensify your training.

Related: 9 Perfect Exercises for a More Attractive Lower Chest

The Perfect Chest Workout for Muscle Mass and Symmetry in Only 20 Minutes

When time is of the essence and you only have 20 minutes to get the best out of your chest workout, check back on this page and do this workout designed by Cavaliere.

  1. Cable Crossovers Superset with Static Dumbbell Bench Press

We kick off the perfect chest workout with a superset of cable crossovers and static dumbbell bench press. Perform 3 sets of each exercise to failure.

The key here is to use the cable crossovers as a pre-exhaust technique for your pecs. Often, during traditional chest workouts, the shoulders and triceps tend to dominate the movement, leaving the chest lagging behind in terms of growth. By pre-exhausting the pecs with cable flys, you isolate and fatigue the chest muscles, ensuring they do most of the work during the second half of the superset.

The static dumbbell bench press is an ideal choice for this workout as it allows you to use a lighter load and facilitates a quicker switch between weights as fatigue sets in. By maintaining a hold in the low position, the tension on the chest muscles remains high throughout the movement, even when not actively pressing. Additionally, the slow and focused effort on each arm individually reduces the need for an extensive warm-up typically required for a traditional bench press.

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  1. Dumbbell Incline Bench Press

Next up, we move on to the classic dumbbell incline bench press, focusing on 3 sets to failure. This exercise is particularly effective in targeting the upper pecs, ensuring a well-rounded chest workout.

Dumbbell bench press
  1. Dip Drop Sets

For the third exercise, we perform dips in a drop set fashion. Start with bodyweight dips to failure and then immediately switch to assisted dips or weighted dips (if you can perform more than 12 reps with bodyweight). By structuring the dips as a superset, we limit the interset rest periods, keeping the workout pace brisk and efficient.

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  1. High to Low Banded Crossovers

Finally, with just minutes to spare, grab a resistance band (the one you used for dips) and perform high to low crossovers. Take advantage of the chest muscle adduction to finish with a powerful lower pec burnout.

resistance band exercises Best Band Exercises for MassSource: Photo by Geert Pieters on Unsplash
Use resistance bands for the perfect 20-minute chest workout

The Complete Perfect 20-Minute Chest Workout for Muscle Mass and Symmetry:

  • 1A. Cable Crossovers – Perform 10-12 reps to failure
    • 1B. Static DB Bench Press – Perform 5 reps each arm to failure

Perform 3 sets of the superset. Don’t hesitate to adjust the weights to maintain high tension, even if rep counts vary slightly.

  • 2. Dumbbell Incline Bench Press – Perform 3 sets of 10 reps to failure
    • 3A. Bodyweight Dips – Perform to failure
    • 3B. Band Assisted Dips – Perform to failure

Perform 3 sets of the superset (3A and 3B). If you can do more than 12 reps of bodyweight dips at this point, add weight and use bodyweight dips as your second exercise.

  • 4. High to Low Banded Crossovers – Perform each arm for 30 seconds

Perform 3 sets without resting between them. Your rest for one arm is when the other arm is working, creating a seamless flow through the exercise.

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Even with time constraints, you can still achieve a highly effective chest workout focused on hypertrophy. By employing a combination of pre-exhaust techniques, supersets, and drop sets, you can ensure that your chest muscles are adequately targeted and fatigued within a 20-minute timeframe.

While building overall strength might not be the primary objective in this fast chest workout, the emphasis on hypertrophy and muscle growth can lead to significant gains in chest size and definition. So the next time you find yourself short on time, don’t skip your chest workout – follow this perfectly crafted 20-minute routine and witness the results for yourself.

To see how to perform each exercise, watch Jeff Cavaliere’s video below.

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