Check out the most effective chest workout totalling 100 reps designed by Jeff Cavaliere.
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.
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.
| Exercise | Effective Reps |
| Dumbbell Bench Press | 20 |
| Cable Crossover | 20 |
| Thumbs Up Dumbbell Incline Bench Press | 20 |
| Weighted Dips with 3-Second Hold | 10 |
| Omni Crossover | 5 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.
And that is the most effective chest workout from Jeff Cavaliere. You can also check a similar effective workout for the shoulders here and the most effective arm workout here.
If you want to see how to perform each movement, click on the video below.
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What is the Most Effective Chest Workout?
The 100 Chest Workout is a step-by-step chest workout designed by Jeff Cavaliere from Athlean-X. It focuses on maximizing effective reps to stimulate muscle growth efficiently.
What are effective reps, and why are they important?
Effective reps are the last few reps of a set that truly stimulate muscle growth. They are crucial because they maximize the muscle-building potential of each exercise.
How does the Most Effective Chest Workout differ from traditional workouts?
Traditional workouts often include multiple sets with many reps that don’t fully engage the muscle fibers. The 100 Chest Workout focuses on rest/pause sets to reach effective reps more quickly, enhancing muscle stimulation and growth.
What areas of the chest does this workout target?
This workout targets the middle sternal area, the upper chest (clavicle fibers), and the lower chest (abdominal fibers) using specific exercises for each area.
What exercises are included in the most effective chest workout?
The workout includes:Dumbbell Bench Press
Cable Crossover
Thumbs Up Dumbbell Incline Bench Press
Weighted Dips
Omni Crossover(Optinal) Static Hold Push-Ups
How do I execute the Thumbs Up Dumbbell Incline Bench Press?
Set the bench at a 30-degree incline. Drive your thumbs up during the press to enhance pec engagement. Use a weight that causes failure at 12 reps, rest 15 seconds, and continue until you reach 20 effective reps.
Why is this workout called the “Most Effective Chest Workout”?
The name signifies the intense effort and focus on effective reps, aiming to maximize muscle engagement and growth.
How does this workout stimulate muscle growth more effectively than traditional methods?
By focusing on rest/pause sets and effective reps, this workout targets type II muscle fibers more efficiently, leading to enhanced muscle growth.
Can beginners perform this workout?
While it’s designed for those familiar with weight training, beginners can modify the weights and gradually build up to the full intensity.
How often should I perform this workout?
Jeff Cavaliere recommends incorporating it into your chest workout routine as needed, ensuring you allow sufficient recovery time between sessions – often 48 hours before doing it again.
image sources
- Chest-Muscles-and-Hypertrophy: Depositphotos / CrossFit Inc
