Following his recent body transformation which saw him get shredded in 100 days, Brendan Jones (one half of YouTube's Goal Guys) shared the chest workout he used to build strength and muscle, which requires zero equipment and only a small amount of floor space
He starts with dive bomber pushups, performed for 5 sets of 5 to 8 reps. "This is an exercise that targets your upper, middle and lower chest as your body changes angles through the rep," Jones explains. "You want to start with your back straight and hips up in the air, then slowly lower yourself down until your chest nearly touches the ground. Keep your legs straight and arch your back as you come up into an end position that almost resembles a cobra stretch." He adds that if you have difficulty in performing this move, you can make it a little easier by resting your knees on the ground instead of your feet.
He follows this with alternating sets of pushups and narrow grip variations; 3 sets of 15 to 20 on each. "By making a small change, I'm shifting the larger part of the lift onto my triceps rather than my chest," he says. "One thing I always think about when doing pushups is my scapular engagement, pulling my shoulders down and activating my upper back so I'm keeping tension on the muscle I'm trying to engage."
The third exercise in Jones' routine is the deceptively challenging bear crawl, which he performs for 5 rounds of 30 to 40 seconds. "Tighten your glutes and core so your knees never touch the ground," he says. "From here, it's a slow forward and backward motion." He then turns the move sideways and does a lateral bear crawl, which mimics the hand placement of narrow and wide grip pushups alternately, for the same amount of time.
Elsewhere in the video, Jones details the warmup routine he uses to stay injury-free, and suggests some additional exercise variations that can be incorporated into the workout, such as the archer pushup and diamond cutter pushup.
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