What's up, guys?
Jeff Cavaliere, ATHLEANX.COM.
Any Home Chest Workout, we all know, is going to be made up primarily of Push Up-based exercises,
right.
It's the go-to exercise when you're trying to build a bigger chest and you don't want
to use any equipment.
Matter of fact, our ATHLEAN XERO Program has over 50 variations of Push Ups that you can
do to push you no matter what level of ability you're at right now.
However, it's more than just the exercises, guys because when it comes down to it, if
all you're doing is a Push Up variation, it's how you do it that matters.
So today I wanted to show you a technique that you can use, and it's one that we employ
with our ATHLEAN XERO Program that allows you to push yourself not just to failure,
right?
If you want to build muscle, it's about pushing yourself through failure, ok.
Get to failure, push yourself through failure.
That's when you start to unlock a lot of new size gains, and that's what we're going to
do right here.
So this is our grinder technique.
What you have to do, guys, is calculate your max number of Push Ups.
When I say calculate your max, I'm talking about go to the most that you can do and give
it an honest effort knowing that you're going to base that number for the rest of the workout.
You want to make sure you're doing it right.
So, again, good solid Push Ups all the way down, all the way up.
Down and up in a good steady cadence.
All the way until you reach failure that it looks like this.
You're fighting.
You might squeeze out that last one.
You come down and then you kind of basically collapse.
Whatever that number is, let's just call it 70 in this case, you rest 2 minutes.
At that point, you want to now then attack the actual workout.
And that's performing one and a half times the number of reps that you did to failure
without ever touching your knees.
This is where we grind it out.
So, if that number was 70, now we have 50 percent more, that's 35.
Add to the original 70, for you math majors, it's 105 that you want to do.
You've got to get through 105.
Grinding them out without ever touching your knees to the ground.
So, what does that look like?
So let's say I'm back now 2 minutes later, and I'm doing my Push Ups, ok.
And I get myself up to, let's say, 40 or 42, and I'm getting tired and I want to rest.
I could rest like this, ok.
Then get myself in a few more reps that I feel like I'm not going to be able to get
through here, I can rest.
I don't care the position you rest in.
I've had guys rest down in a Side Plank here just to try to take the tension off the left
arm.
Shake it out and get back up again.
Do a couple more reps.
Come up.
again, shake out the arms here.
As long as your knees don't touch, then you're still alive, and you've got to get through
105 and grind yourself through.
Again, we've hit failure.
We know that failure number was 70.
We're going to go through it, and we're going to go beyond it and get you to 105.
That's a different technique that ensures that we're pushing ourselves as hard as we
possibly can.
And that's what you have to do if you really want to take bodyweight exercises and allow
them to help you to build muscle.
So, the next time you're going to do your chest workout at home, utilize this technique.
I'm telling you.
You're going to feel pushed in a way that you never felt pushed before.
And if you want a complete program, no bars, no bench, no bands, no bull, that's what we
like to say here.
ATHLEAN XERO literally is 100 percent bodyweight only training,
all your back exercises.
Yes, we've even found creative ways to do your biceps too, 100 percent bodyweight only,
head to ATHLEANX.COM and grab our XERO Program.
In the meantime, if you like this video, guys, and you're going to try this technique, make
sure you leave a thumb's up below and let me know how you did.
Could you grind it out all the way to that max, 1 and a half times Push Up number?
Alright guys, we'll be back here again in just a few days.