{"id":191190,"date":"2025-12-18T12:35:14","date_gmt":"2025-12-18T12:35:14","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/191190\/"},"modified":"2025-12-18T12:35:14","modified_gmt":"2025-12-18T12:35:14","slug":"a-top-fitness-coach-shares-his-30-minute-chest-and-back-workout-for-building-muscle","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/191190\/","title":{"rendered":"A top fitness coach shares his 30 minute chest and back workout for building muscle"},"content":{"rendered":"

As we all know, December can be hectic for many of us, but you\u2019ll be pleased to know that building muscle in your chest and back doesn\u2019t require hours in the gym, or an overlay complicated routine. In a recent YouTube video, renowned Strength and Conditioning Coach, Jeff Cavaliere, has shared a 30-minute workout that won\u2019t just help you build muscle in minimal time, but it\u2019ll also leave you feeling gassed too, giving your cardiovascular system a little boost.<\/p>\n

The entire workout takes just 30 minutes, including the warm-up, with Cavaliere breaking down the exact timings in the video. Instead of training chest and back separately, the workout pairs antagonistic (opposing) muscle groups. That means while your chest recovers, you\u2019re working your back \u2013 allowing you to get more done in less time without sacrificing results. It’s best performed at the gym, unless you have access to a set of dumbbells and some resistance bands, then you can do it at home.<\/p>\n

The Chest & Back Workout That SLAYS You in Just 30 Minutes! – YouTube
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Watch On <\/a>
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For this workout, you have a quick warm-up, followed by an EMOM workout for the two compound exercises<\/a>, and then a circuit for the accessory exercises. Cavaliere has designed the workout this way so you get the most bang for your buck; plenty of intensity for muscle-building in minimal time. If you aren\u2019t familiar with the exercises, then we definitely have a quick look at his video above. Otherwise, here\u2019s the workout:<\/p>\n

You may like<\/p>\n

Warm-up<\/p>\n

Kneeling banded incline press \u2013 14, 12, 10, 8, 6 repsBanded squeeze rows \u2013 14, 12, 10, 8, 6 reps<\/p>\n

E3MOM<\/p>\n

Perform the two exercises below within a three minute window \u2013 any remaining time, use to rest. Once the three minutes is up, set your timer for three minutes again, and repeat. Do this three times in total.<\/p>\n

3 x 6-8 incline dumbbell press3 x 6-8 chest supported dumbbell row<\/p>\n

Circuit <\/p>\n

Get all the latest news, reviews, deals and buying guides on gorgeous tech, home and active products from the T3 experts<\/p>\n

Perform this circuit three times:<\/p>\n

High to low cable cross-overs to failurePush-ups \u2013 to failureOne arm high cable row (standing) \u2013 to failureStraight arm pushdown \u2013 to failure<\/p>\n

If you aren’t able to get to the gym, but still want to work your chest, Cavaliere has a quick, bodyweight-only workout<\/a>, perfect for at-home training that you can try instead. We also love his full-body dumbbell-only workout <\/a>\u2013 another great example that you don’t need hours to have an effective workout.<\/p>\n","protected":false},"excerpt":{"rendered":"As we all know, December can be hectic for many of us, but you\u2019ll be pleased to know…\n","protected":false},"author":2,"featured_media":191191,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[589,163,85,46],"class_list":{"0":"post-191190","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-fitness","8":"tag-fitness","9":"tag-health","10":"tag-il","11":"tag-israel"},"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/191190","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/comments?post=191190"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/posts\/191190\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media\/191191"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/media?parent=191190"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/categories?post=191190"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/il\/wp-json\/wp\/v2\/tags?post=191190"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}