Chest Workout (SORE IN 6 MINUTES!)

If you are the type that does not get sore from your chest workout, then you need to see this. The sore in 6 minutes series continues with the chest workout edition. With just a few chest exercises and a single set of dumbbells, I’m going to show you how to train your chest hard enough to elicit post workout muscle soreness regardless of how difficult it is for you to do right now.

As you will see, there is no substitute for hard work. This chest workout works by trading in workout length for intensity. The sooner you are able to convince yourself that your effort will determine the ultimate size of your pecs the faster you will be able to get that to happen. That said, it’s time to describe exactly what you need to do in this workout for your chest.

Select a pair of dumbbells that is approximately half of what you would use for an 8RM set of dumbbell bench press. This should be slightly heavier than what you would use to perform your normal sets of dumbbell flys. Once selected, lay down on the floor on your back and hoist the dumbbells overhead. You are going to begin with a floor fly. This version of the fly is a far superior one for two reasons. First, you are going to protect the integrity and health of your shoulder joint and chest while being able to overload the exerise more than normal.

The second benefit is that you can use a weight that is heavier than what you would normally use for dumbbell flyes. By repositioning the elbows at the bottom of the lift to cheat your dumbbells back to the top, you can overload the eccentric or negative portion of the rep without jeopardizing your shoulders. This is essential for getting the chest soreness that we are after from this pec workout in the first place. Perform this for a minute and immediately proceed to the next exercise.

Next up is the upper chest dumbbell pullover. This back exercise can be tweaked to target the upper chest much more by focusing on keeping the elbows much closer together and by initiating the contraction and pullover with the adduction of the upper chest. Perform it in one and a half rep style to increase the time under tension and get more from the exerise.

Perform this for a minute and move right into the third exercise in our mechanical drop set for your chest which is the squeeze press. Here you want to squeeze the ends of a single dumbbell as if you are trying to get them to disintegrate in your hands! Rep out as fast as you can here and see if you can last the entire minute. Don’t stop squeezing if you want to maximize the focus on the chest rather than the triceps.

Take a one minute break and get right back to the one and a half rep dumbbell chest pullovers for a minute, and another minute of the floor flys. Finish the workout with the twisting spiderman pushup. Don’t worry if you can’t do the knee up version of this. The key is to rotate your torso away from the side of the pecs that you want to eccentrically overload. Continue alternating each side for the final minute, making sure to elongate the time that you are in the lowering phase to keep the tension at its highest.

[EralpBayraktar]

Jeff is so advanced, he does 6 min workout in 1:50 minutes

[bryanjiang]

Timestamps for myself

1min Floor fly 3:40
1min Dumbell pullover 4:00
1min Squeeze press 4:20
1min rest
1min Dumbell pullover 4:42
1min Floor fly 4:51
1min Spiderman pushup 5:01

[eddiefaamaile]

I love how you focus on movements that minimize the risk of injury

[athankatsaounis]

I've been training since the 80's. With Crohns disease, at times, not easy. I've always trained almost the some way with the some routine. Jeff, I can't tell you how much your videos have opened my eyes and helped me. Now in my 60s, I am rejuvenated. Your videos have taught me how to retrain my muscles. Thank you so much.
Give it all you got
ATHAN

[gloriousreimy]

And just like that he changed how millions train our chests, Thank you master Jeff 🙌🏽

[michaeljohnson]

I implemented the sore in six on my shoulders and chest and now I’m seeing massive improvements. I especially like this because it doesn’t require a bench press or a pull-up, no I can’t do them, I’m 17 and I’ve started only a couple months ago, I’m having trouble implementing your sore in six for abs though because I don’t have a bar to hang onto and do the crap you do with your legs on the ground. I don’t know how you come up with these but I’ve looked up other dudes no one comes up with better workouts than Jeff. Before finding these my shoulders and chest were blobs of nothing and weak af. I also like these because I can do these before I go to school every morning. You deserve 3 times amount of subscribers man.

[anongloria]

must be a hard time explaining those guns to TSA.

[adampritchard_]

The video everyone's been waiting for

[BLACKAQUAMAN]

My Navy Search and Rescue swimmer, EOD, and Divers love this.
Your the man Jeff.

[johnshepard]

Minute 1 - Eccentric Floor Flys
Minute 2 - Upper Chest Pullovers
Minute 3 - Crush grip press
      *** 1 Minute Rest ***
Minute 4 - Upper Chest Pullovers
Minute 5 -  Eccentric Floor Flys
Minute 6 - Twisting spiderman pushups

[jhill]

Tried this today and was not disappointed! Used the same weight as you, Jeff and the last two minutes were a torture! But after a couple of breaths I felt like I could do more and went to the cable and did the exercises from your "chest workout technique" video. After that I obviously had to do the chest finisher. All in all gave me a nice pump in the upper chest. I will keep this routine up for the next weeks and see if I get better results! Thank you alot, Mr. Cavaliere, you are an inspiration for my training over and over again!

[SALTxTHExWOUND]

The most anticipated video of 2017 💪🏻😏

[alexanderbergstrom]

Finally we can develop our chicken breasts

[johnbrillman]

I have to say that I have been lifting for 40 years and yet every time I watch your videos I find exercises I have never seen before. Thanks.

[Just_HereLOL]

GUESS WHO'S DOING CHEST AGAIN TOMORROW!

[JoshuaShaneSmith]

Jeff, I want to thank you for spreading your knowledge about fitness. I subscribed a day or 10 ago but I learned more then 10 years in the gym. Other channels mostly tell u what to do, about exercises and food. But you go a bit further and tell us about all the details. So we can progress better (and faster) and have no injuries, etc. I'm learning every day. Thank you very much, greetings from the Netherlands! :)

[alaaneama]

Who needs a gym partner when they got your motivational videos?! Thanks Jeff ✅✅✅🏋🏿🏋🏿

[seanmclean]

Jeff. I am an airline pilot and most hotels have limited equipment. Sore in 6 for chest, tris, bis and shoulders is great for what limited equipment there is! Thanks for sharing your knowledge!

[jstiltner]

Athlean X is an amazing and intense program. Never going back to the old ways of training. It will surely put you on your ass faster than anything else will. #teamAthlean

[ShadowMan_st]

Damn it!! I just completed the Bicep 6 minute sore routine. Can't wait to try this! last week of AX-1 already purchased AX-2 ....I love this guy!!!!