World's Best Chest Workout
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- čas přidán 22. 05. 2024
- A J Ellison is the World's Greatest Muscle Model - and his huge, thick chest is his most striking body part.
So we asked the three times WBFF World Champion to share the secrets of his chest workout - and the answer is simple. Volume. Lots and lots of reps.
SHOP FOR AJ'S FIVE STAR CHEST PLAN:
ajfit.online/product/chest-wor...
At 41, AJ is three times World Muscle Model Champion, who we first filmed in 2014. You can follow is bid to retain the World Title, and see his Shoulder Training video by clicking the links.
Thanks to Kings Gym, Croydon.
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#gym #workout #chestworkout - Sport
BRAND NEW - WORLD'S BEST BACK WORKOUT!
czcams.com/video/QGyaUK-2Zvo/video.html
What is the name of the beat, please?
Bgm name please
@@mrlange5181 fry you gbg
Koi supplement batao
😭😭😭😭factz
"Train your chest like you train your legs"
So... skip chest day?
Rathernot Disclose not everyone is like you bro 😂
@@prathviparihar7857 Everyone should be able to appreciate the joke tho lol
Rathernot Disclose That was good. lol
@Mostwantedskillz bad back and knee literallly every single guy on leg day
including me
That just pussys do
Legends say he is still on the bench
hahahhaha
Lame
JEET KILLER 😂😂😂😂😂😂😂damn
Fr 10 sets of 15 😳
who the fk are these legends?
10x15 bench
5x12 incline dumbbell
5x15 cable flys
Love it how he just gets straight into it and telling what’s the sets and reps 👊🏻
if i did 10 sets of 15 i will become most hated dude in gym automatically
Why u taking forever???
Dude has been on the same bench the whole session...
Ask the person that's waiting for a spot.
Who cares what others do or think. 🤷🏽♂️Do work! 💪🏽
@@vibes3360 mah man
Him: Yo bro how many set you got left ?
Me: About 38.
Him: I will just come back tomorrow.
Lol... Best one!
Legends say he is still on the bench
Him:
Aight I’m boutta head out
This made me laugh thank you.
Me: ok sure pale as you like
😂😂😂
i started this after doing 4 x 10 on bench, incline and flies. have had crazy gains after this. Best training tip i`ve ever got.
@Illmatic i stopped after 3 weeks, then normal program(4x10etc), then go back to 10x10 on the base excercises every fourth week. But yes, cannot keep doing it for to long. But still a great way to shock the muscles! And i go low weight, slow reps on 10x10. Might not be for everybody but definitly recommend it! Did my monthly 10x10 squat today. Good stuff
@Illmatic you will never lose muscle if you eating enough and sleeping enough
@Illmatic if steroid user do these exercises does he lose muscles ?
Overtraining does not loose muscels if can damage them and can hurt in long run but it wont havr you loose gains but as long as you sleep 8 hours you should have no probelm at all if you dont then dont try this longterm
In my opinion an advance bodybuilder use this method only once a week
Bro did this today. This workout ain’t no joke. Thank you for sharing this. Much love and respect. Salute!!
“Train your chest like you train your legs.” If most people took this advice they’d never train chest 😂
Otto H true hahaha
Ha!
Ain't that the truth
#alwaysskinlegday
😂😂😂😂
Interviewer: what do you do for living?
Dude : chest workout
Turd you are🤣🤣
💀💀
LOOL
U killed me
hhahahah i died
His physique is at legendary level!🤯 Such a beast I respect his motivation🔥
I had never been able to press more than 90kg; after doing your monster workout for a couple of weeks, I'm now able to press 110kg with my body weighing 80kg. This really freaked out some of my gym bros. But, as the saying goes: envy is the highest form of respect. So thanks a lot for your video!
Did you have to drop the weight a lot in order to do that amount of sets and reps?
@@brianoh8192 Well, indeed I had; I was used to do some sets of bench pressing from 60kg upwards (pyramid: 60kg, 70kg, 80kg, 90kg with a decreasing amount of reps) but was forced to start over with 50kg; however, doing 10 sets à 50kg was a tough workout for some trainings. Now I manage to do 8 sets à 60kg and 2 sets à 65kg before I move on to the incline press.
I guess your primary target should be: What's the part of your chest (upper, middle, lower) you want to focus on? Because this is the part you should start with. If you do 10 sets à 15 reps on a flat bench, the weight for the incline press and cable reps will obviously be considerably smaller. I personally focus on the upper chest part at the moment, so I take the weight I can use for 5 sets à 12 reps, which is 2x 25kg. Then I move on to the other sets.
Ideally, you do some rotation everytime you train your chest: one time you start with the flat bench, followed by the other exercices. Next time, you start with the incline press etc. since the muscle you train as long you are fresh and full of energy eill get the best result.
Him: "10 sets of 15"
My chest: IGHT imma head out"
lmao
😭
🤣🤣🤣
Made me spit 😂 my drink out
His steroid: IGHT imma head in
Bold of you to assume I work legs
Hahahahahahhahahahahhahaha.
If u don't work your legs you won't grow
Christopher Gibson9mm it was a joke
Mike Oxlong I don’t even work out and im more muscular than this scrub in the video
Treball ___ Weak bait.
One of the best chest chest workouts I’ve done!! Absolutely in love!
glad you like it, thanks for the feedback!
Great Video. I loved the way you sumed up your workout in the first 30 seconds and explained why. Then went into the exercises. 👍
We did this Workout today. Never had a pump like that. Will do it again.. Maybe in 3 months when my chest has recovered... 🙄
you are forgetting something, if u do not inject you'll not get pumped like that
@@earlkraugen177 not necessarily my guy
🤣🤣🤣🤣
@@earlkraugen177 not necessarily actually. Everyday I am getting pump without inject.
Abrar Alif Shopnil it was a joke
“How many sets you got left on the bench bro?”
“6”
“I just saw you do 9”
“AJ said so”.
Ej your run the numbers for the opportunity to meet with you to discuss your help with my email and I look to see everyone at r hi
I do 8 sets 12 on flat and then 6 sets 12 on incline. Thats just common for me lol
Hahahahahaha you killed me
5
"It is my strongest part". Dude do you even have any weak parts? -.-'
His neck
definitely his pp, shits prolly inverted at this point
Ear lobes
Don’t even tell me he’s doing 10 sets of 15 with my one rep max 😔
The dude is very strong and his endurance is obviously insane
Slow progress is better than no progress friend you can try💪🏽
Lol, my 6rm is 10kg lighter than that and I think I'm big for a guy of average height
That’s fuxking sad
That's what that gear do
He looks like Obama the rock and John legend all in one lol 😂
Faaaacccctttttsssss
Im dead😂😂😂
Facts toh
Ikr🤣
He looks mostly like John legend.
Me: c'mon dude put a shirt on!
Also me: if I was him I wouldn't even own a shirt!
Be proud of them fantastic pecs Never cover 'em up with silly, unnecessary shirts!!!
What is this shirt you speak of?
😅😂🤣
🔥🔥WHY CANT YOU BUILD BIG SHOULDER IN 4 REASONS!!!DONT MISS!!!czcams.com/video/BCMbExBdyYY/video.html🔥🔥
Thank you, God bless, I'm 42 and let's just say this motivated me.
I definitely have to try this! this is my type of training!
10 set of 15 flat bench
5 sets of 12 on incline dumbells
5 sets of 15 on cable flys
On the flat bench does that mean do it a 150 times?
Trish Morrison yes 150 total reps
omg😅😅😅 i need to go nofap
Thanks
I go to a small gym and don't wanna hog the flat bench for that long. Would doing it on a regular beach with dumbbells still be as effective?
I literally lost the ability to focus my vision for a couple seconds after he said 10 sets of 15 on flat bench.
trust me. then i saw him doing starting at 15x 2plates
Hahahahahha
I was lying on my bed and literally jumped when he said that.
I think about the beginners who try this workout and then suffer from overtraining, injuries and no gains
I thought I was doing high reps until he said that
I just did a follow along at the gym. The passed two days, my chest has just been torn up. Awesome work out thank you
Awesomely edited definitely going todo this today
This man has a bigger chest than my female colleagues
Wueng me is the best thing that ever you want we have to be there for the interview at yes it does have the r
@@williamfernandez9612 you are you from the side of the house 🏡 you are you from the side of the house of my panties on and you have so far 😉😉😜😉😉😜😉
At 3:15 he says 5 sets of 15 for cable flies and they show 5 sets of 12 reps on 3:18. Even the video editor couldn't handle the amount of volume 😂
AmazingAsif gotta shock the editor !!!
AmazingAsif lmao 😂 u nailed it bro
Gotta find something huh, u get the idea.....
LMFAO!
did this today and my chest was popping!! Definitely going to keep on it for awhile! Great Stuff!!
thanks for the feedback!
Phenomenal build for sure..goals for this old man,i will keep pushing..thanks for the workout
John legend got jacked this year.
James Parker huh
The Singer sad. Lmao
Where not ordinary people 😂 we don't know which way to gooo(yes we do to the gym) take it slow when you training chest
Dude looks like a character from street fighter
st3ady or DragonBall Z
st3ady looks like a relative of dwayne johnson
Mortal combat I would say. Jaxx
MikeM Woah I looked up Jax and the dude looks exactly like him
He look like he could be dwayne johnsons dad
Hey Big Guy! Wow! I am impressed!! At age 79 I realized that more of the same old 3 sets of 10 for any body part is not going to shock growth of any body part. So I just nowI completed the "15 sets of flat bench" pressing in home gym I built in Surigao del Sur Philippines. In all my years as police and pilot I never tried this in USA or Canada.
I did add one twist to your 15 sets, (hyperprefy) 2 seconds on down pass.
Started with 80 Pound bar, at set 5 dropping to 70lbs, 9th set drop to 60 Lbs, 12 set dropped to 55Lbs. At 15th set 9 reps at 55Lbs.
Amazing workout transformed my chest completely
This is how I want to look at 41!!
Na not a cheater
Well you'll have to cheat just like he does
Melanated Neanderthal This isnt a natural body. Start pinning if you want this or strive for another look
Melanated Neanderthal you're really inexperienced if you think this guy is natty. Your body has a limit once your hit your genetic potential
At 61 too
i had to rewind to know if i heard correctly.
10 sets of 15 ?!?!
Same here
😂 me too
How's that going for you?
Lmao same
wow this really helps, thank you very much
Absolutely going to give this a go on my next chest session
I’m sorry but these are the physiques that should be winning mr Olympias
Totally agree
Nope these are classic physiques,check Jeremy Buendia competition shredded workouts see the vascularity,even Chris bumstead
Not bloated balls of mass acctual ripped athletes with a flat stomach like the old times
Exactly. These guys look good. Like Arnold's days. Now it's just nasty... Ugh
@@franciscoperez2744 definitely now it'd just size=trophy
Bro u r close to bulletproof as it gets
One papercut and this nigga dead
Wow !!!!! Just got thru first set which was humbling. Yet I like it. Thank you sir !!!
Thankyou for the upload mate. Did this workout the other day and wow it took me to my limit.
great, thanks for the feedback!
"I like to increase by going up"...Ive been doing it wrong my whole life!!!
What does he mean by this? Increase poundage or reps? Aside from what you quoted, which wins the captain obvious award.
Vlad S he increases weight every set
So that means if im doing 10 sets increasing in weight..i have to start with no weights on the bar for my chest not to explode.
Ben Dev ya if you have to
3:13 "5 sets of 15" - *5 sets x 12 reps*
AJ doing 15 but channel recommends 12😅
Mukesh Bambhaniya Fit media channel was like oh hell naw, write 12 down
Definitely will try this
The workout I’ve been looking for. Volume workout.
24hrs later, my chest is finally sore, haven’t felt like this in years. I’ll keep this work out going.
thanks for the feedback!
You did the whole routine how was it.
I know it was great for me. If you did this every day how much bigger would you be now four years down the road. @@Roses78
I can already feel my chest activating watching this video, I'm not even at the gym
I watched this clip once and then lost track of it for years. Finally I found it. I’ll set this workout as my goal. For the next 6 months to 1 year. I’m not so dumb to try this now because I know I’ll end up in the hospital. I’ll go by baby steps.
Thank you. I did 10 sets of 15, 5 sets of 12 incline dumbbells , 5 sets of 15 on Cable flies,, my chest feels too pumped,, but a great workout,, feel Awesome.. thanks .. Will keep watching
over the years i have watched a lot of so-called " best workout ever " videos on youtube this is by far the best workout videos i have ever seen this man is a true legend i will continue to watch and use his training techniques
More from him please!!
Love this video
Awesome content
Video actually matches with title...
Best chest workout i ever seen!
If i trained my chest like i trained my legs i would have no chest
Gibz 😂😂😂😂😂
Gibz 😂
LMAO
Gibz I’m the opposite, if I trained my chest like I train my legs, I would have the biggest chest in town.
Then you are a piece of shit.
that good information for people that just want to workout to improve there body thanks thanks
Broo your amazing and motivational. 👍🏾💪🏾🙌✊🏿
Why and how could ANYONE dislike this video .....Guy is showing us his tips in how to have a Ripped body, Respect and thank you.
That’s the most insane chest that I’ve ever seen
Francesco Di carlo E non hai mai visto Chul Soon allora... Comunque si ha una grande genetica sto tipo.
Francesco Bardi mi fa cagare, il petto è esagerato e l’addome deformato
Ti fa cagare? Ahahahha capisci molto di bodybuilding allora..
Francesco Bardi ma dai sei serio... quello usa gli steroidi... anche mia nonna puo avere un fisico del genere se usa steroidi
Francesco Di carlo ma infatti cosi é esagerato... glie si vedono tutte le vene anche quando ha i muscoli a riposo... dovrebbe usare meno steroidi
The homie Wes and I just did this workout. Took 1.5 hours. Great pump. Towards the end of 10x15 got into a good groove. He said this was German interval training with just 5 more reps. This is good to do 2x a month. I’ll never get to 275x15 but I’ll also never look that good. Smh. . Just glad we got thru the same shit a pro does. 💪🏾
Love this workout!!!!major gains
I've done this a couple times so far and it seriously feels like my skin is gonna tear from the pump. Massive ego check for me but worth it.
@OVERCOME72 this works great with roides. I got no problem with roides, but for a natural stick to 4 - 5 sets of 6-10 reps incline and standard bench. No more that 20 sets a week.
@@Jay19384 Studies have shown 10-20 sets per muscle group is the right amount of sets, and for naturals training stimulates muscle protein synthasis which is where we grow. Doing something like 5 or 6 sets 3 times a week does wonders, lets you recover and you should be doing slightly different rep ranges per session with that split. Ofc you will have to work your way up to handling working the chest and EVERY other muscle group several times per week.
Agreed. Im a natural, been training for 12 years and have the skinny guys version of his chest. I do 15 sets in 1 chest workout. Once a week, DONE
@@Jay19384 100% agree my man. This video is very misleading and could lead to people injuring themselves.
@@lucapachee9863 Not only might it cause injury, but you will not get the results that you want. Chasing a pump will give you temporary results. You must lift heavy where you fail within 6-10 reps, and overload your progression every week by 2.5lbs- 5lbs.
Train your chest like train your leg it means skip chest day also😂😂
He got massive legs btw
Jxt studio 😂😂😂😂
I just did this yesterday, and wow!
Unbelievably tough, but well worth the effort.
I never had access to the cable machine, so did dumbbell fly's. The DOMS are real today.
Great workout
thanks for the feedback!
I can hear his heartbeats through mic.
I'm doing this routine since three weeks, absolutely love it. That was exactly what I needed to make my work out more fun.
I bet the first few times were hell tho😂
Tried this workout last night and never had such a good pump. Chest is really hurting today. I'm not putting this in for the next 8 weeks before I change my route in again. Thanks for the advice
You know your shit, I train since 15 years ago and everything you said it's pin point accurate.
Funny that I find this video today, I was working on chest and changed it up to do more reps but stayed at 3 sets. But afterwards, I thought next time I will increase the sets and reps. The other thing I did different to get a burn was do my flies and dumbbell bench press in one, I would do a set of flies then do a set of presses without a break. Great video.
Man, strait bloody hell bro! Did 10 sets dropping weight to hit 15 reps and was D.O.N.E. Thanks for the workout and your insight. 👊🏼
I think he looks a lot better than Mr. Olympia winners
He’s just lean. Not even close to the older mr. olympias
@@0riginall337 yeah, they look freakish
I agree he’s cut and has good size
he is a mr.O physique champ💣💣
Definitly true mr.olympia winners have big muscles but bad physics (search google "buble gut")
Amazing!!
You are amazing bro! Smart man
AJ'S PHYSIQUE IS JUST GETTING BETTER AND BETTER!!!!!! THIS BROTHER'S PHYSIQUE IS AMAZING!!!!! GREAT VIDEO!!!!
HatianHurricane cuz he is using steroids
Absolutely Barbaric and?
Def gonna try this once a week and mix this into my routine!
Best ever workout in youtube ever
You look phenomenal bro. I'm now 60 and you inspire me my friend.
Did your routine for chest and loved it...
I did this workout for the first time three days ago and was wiped out afterward. I am no stranger to lifting but took some time off to focus on cycling, running and body weight workouts. Now I am back and it feels great to see the muscle building and growing. Question: How often would you recommend performing this workout?
Amazing job creating an incredible physique! Very few people will EVER look like this.
Thank you
The fck 10x15 😂
In fact as a natty when you wanna do volume, you have to do a lot of volume
Osmo Uusikylä hahahah you defined can't it's called over training
ali aman mmh so you mean you do that with light weights... I guess so... Well maybe you're right but this is still really different workout
Deadass this nigga got me bent asf
Iv been doing this except bench then cables then slight incline dumbbell and I see a difference in about 2 months
This workout was brutal! I just finished doing it and god damn! For sure gonna check out your other workouts
how is it working for you now? still doing this same exercises in every chest day tel today?
Gonna try it today!! Thanks man!
let us know how you get on!
@@FitMediaChannel I'm done. Damn by the 6th set on bench I was spent. But kept going . Felt good to get to the cables. I knew mentally had to finish strong.. it's a mfker.
I am doing this work since 2 weeks and I really happy to get results specially from pump my chest,I am not work out person but awake up 2:30 am and walk for 10 to 13 km every day so it wasn’t made me sore my muscles this exercise🙂
So when are you supposed to inject, asking for a friend
😂😂😂😂😂😂😂
Ask Ahmed ali
@Ahmed Ali STFU
Every 3 days bro
kdot_ 101 oh
yo..so how many sets and reps I gotta do for chest?
Ellison: yes
P.k. vfz h
I’ve been doing this the last 3 months and my strength has increased massively
Good work!
Big respect
Dudes 41 and has a better body than 99 percent of most 20 year old guys.
yeah sherlock cause he's been doing it for a long time
@@theshred1030 like consistency is easy! Come on bro!
@@theshred1030 Yeah Sherlock, because he's also on a ton of drugs. Not that there's anything wrong with that or that I care. He still has to work hard for it, just have to mention the most important component. Of course there are naive, mask wearers out there that will believe it's natural.
20 year olds are not fully grown men
2 grams of gear/week has nothing to do with it i bet ;-)
Looks like the rocks brother the stone
Nice one!
I also think he looks a bit like the rock.
I'm his cousin the stick
Josh Kilpatrick lmao, you mean the pebble 😂😂😂
Lmao
Tristyn...You are amazing and deserve to be photographed by a world-class photographer. You are unique and worthy of a true artist's efforts.
Look amazing!!! Keep it up for us old guys. Subscribed!!!
welcome to the fit media family!
Done this workout today. Its awesome my chest felt like its going to Explore. BIG THANK YOU A.J ALISSON
Jevgenij Barsukov and good result?
Yep great pump my chest was swool and after recovery of 72h it feels fuller and bigger.
“Train your chest like you train your legs”
Me: so dont train chest?
@Scou bide ou haha
Bitch
Treat your legs like you treat your girlfriend...ignore them til they disappear
Wow, this guy looks like the perfect sweet spot between size and function. He is ripped, but not to the point where he can’t do other sports actions, like golf, boxing, etc. Great job, and good instructional video, thanks.
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