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Muscle-Building Workout and Diet

What’s up, guys? Jeff Cavaliere, So if you’ve got a saggy or a flabby chest
that you just can’t wait to get rid of, I’m going to show you a bodyweight exercise combo
here today that’s going to help you to start doing that. You see, when you have an abundance
of chest fat, or this flabby chest, or just simply a chest that you can’t stand to look
at in the mirror, it can be pretty embarrassing. But there’s something that you can do about
it. There really are two things that you should do about it. Firstly, we know we can’t do
a single exercise to start targeting a certain area and burn fat in that area. We should
know that by now. But the issue is, you do have a two headed issue. You have an abundance
of chest fat, number one, overlying and probably underdeveloped pecs. So you need to figure out a way that you can
burn fat and you need to figure out a way that you can actually tone the muscles and
build the muscles underneath to have that effective combination of getting a much better
looking chest. Now, you want to pair it, always – I stress here always on this channel – nutrition,
nutrition, nutrition. If you refuse to get your nutrition in line,
you want to keep eating at Arby’s, your chest is going to look like shit from now until
the end of time. You’ve got to make sure that you get your nutrition in line. Once that
is done, however, you have to make sure that you’re addressing both components. Conditioning
and strengthening. Check out this combo that I’ve got for you.
If you do this combo you’re going to get both the conditioning benefit, and you’re going
to overload and build your chest. We’re not talking about regular pushups. We’re talking
about overloading your current level of ability. We can do that very easily with plyometric
versions of them. So what we have here is a combo that starts
with, what we call, a taps version of a pushup. So I’m in here – this is the more advanced
version, by the way – I’m in between two benches. I go down into a pushup, plyo, touch,
and then I come out, and I immediately plyo jump over, or lateral box jump over the bench
all the way to the other side. Come down to the ground, come right to what
we call a Hannibal pushup, come out of that, box jump right back over lateral, complete
clearance of the bench, right back into the taps pushup. We go right back to the left
side now. We do a Hannibal on the left, come back into the center, and so on, and so forth.
Is this an easy combo? No! But again, we want to make enough overload
here for the chest. At the same time, we want to elevate our heartrate. We want to start
burning some fat and we want to start burning some calories. Now what I suggest you do on
this combo to make it extremely challenging, you might only be able to get back and forth,
maybe, three round trips, or two round trips. Don’t worry. For you guys that can’t do
this I have a beginner version in a section, but you do as many as you can. You take about
a 20 to 30 second rest, and you do it again. You treat it like interval training, but it’s
not regular static running interval training. What you’re getting is this involvement of
chest overload. For the beginner version what we want to do
is take it down to the knees. So you come down to the knees, you do your taps version,
and instead of doing a complete jump over the bench, you’re going to turn and just do
a box jump to the top of the bench, jump back off, come back down to the ground, and once
on the other side here. You can do three little, mini pulses. Try
to get just a little bit of clearance of the pushup. It’s less explosive, but it’s still
probably an overload for those that are just starting out. You do your three little pulses,
hop back up, box jump up to the top, go to the middle, repeat the taps, and of course,
keep it going back to the left, back to the center. Again, the same rules apply here. Do as many
circuits of these. Break them into the time frames in which you fatigue in. once you fatigue,
give yourself a little rest, 20 to 30 seconds, and get back into it again. The idea is this:
if you want your chest to start looking better you have to attack that problem, like I said,
from all angles. One, with your nutrition; two, shedding extra
body fat through your extra conditioning work; and three, you want to start tonight the muscle
underneath. This combo is a great way for you to do that. If you’ve found this video
helpful, make sure you leave your comments and thumbs up below. If you’re looking for a creative way – it’s
not the same old, boring bodyweight exercises that a lot of times don’t actually provide
the overload that actually causes muscles growth – then go get our six week program
ATHLEAN0 where I lay it out for you step by step, week by week, and we also include our
meal plan in there as well. That’s over at In the meantime,
tell me what else you want me to cover here on bodyweight Wednesdays and I will do my
best to do that. I’ll see you guys back here again real soon.

100 thoughts on “Burn Chest Fat at Home (BODYWEIGHT EXERCISE!)

  1. What? U don't have to do this dumbass combo exercise to build your chest. Geez. Walking and regular pushups with bench press and standing curls will work for anyone out of shape. They can't start doing this combo when they just started working out.

  2. Thank you for sharing weight loss tips .Are you wary of contracting overweight-related disorders? Have you been seeking the best way to lose weight? If you answered ‘yes’ ,you want to get more tips to follow

  3. Hi Jeff I have been following you now for quite long just a query as to how a beginner will follow this complex excericse if he want to burn chest fat at home?… Is it possible Jeff?

  4. This is great for people that are not too much overweight. But I'm 270lbs to advanced for me. I'm just lose 50lbs before attempting this.


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  6. I can hardly do 15 pushups in one go 😢 . But I can do atleast 100 pushups in 30 minutes with break in between ..

  7. I have bad/weak knees and can't do those box jumps yet. (previously injured, getting stronger.) Is there a way around those until my knees get stronger?
    Thanks for sharing the video!

  8. I cant really help the nutrition tging my school food is greasy and terrable and thats all i got cant change it

  9. Why tf are some y'all hating on Jeff…this video is helpful for some of us ..if you guys are fat just do some running and don't hate on Jeff coz your fatass can't do this

  10. Jeff bro, many teenagers are suffering from puffy nipples problem(not gynocomasteia).please find out how to get rid of it and make a video .please please please.for all the teenagers nearly 50%

  11. You can't burn chest fat by doing Chest workouts. Burning fat of just one point is impossible you need to burn whole body fat if you want to burn your chest fat too

  12. Cmon guys who doesn’t have 2 gym benches at home? Everyone should have at least 7 or 8 benches at least 🤦🏻‍♂️🙄

  13. ridicoulous, in order to do this you'd need to be training for years in which case you wouldn't have a flabby chest

  14. this is honestly impossible
    i'm 1.75cm and 90kg and even spinning without sitting on the seat is a hard challenge for me xD
    it's like telling a guy that have just recovered from a broken lag to run

  15. thank you very much dear friend for these superb exercises and beautiful targets, I am really very grateful

  16. Hi Jeff, first I would like to say that I love your videos. This is definitely one problem I have. I am 59 and had 12 operations in the last 12 years. There's a problem with this video that I can't do and it frustrates me. I have had a knee and hip replacement. Also a quad muscle tear that I am still recovering from. Would you have any other ideas that I can do besides jumping on a bench or box. I used to be in fantastic shape in 2012. But all hell came crashing on me. I am now 300 pounds and totally hate the way I look. Can you some how help me with your expertise. Thanks for your time. Frank

  17. Hy I m from India plz help to burn my chest fat mychest is pointed nd i hv no any equipment recommend me some home workout so I can reduce my chest fat

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