The Jeff Nippard Chest Workouts | The Ultimate Guide!


Do you want to know how Jeff Nippard trains his chest? Do you want to know Jeff’s secrets for building a huge bench press and massive pecs? Then you’ve come to the right place.

Inside this guide, you’ll learn the exact workouts that Jeff uses to build a bigger, stronger chest.

Jeff Nippard trains his chest using many different training splits. Here are some of his favorites:

The Jeff Nippard Training Splits

  • Option #1: The Push / Pull / Legs Split
  • Option #2: The Full Body Split
  • Option #3: The Upper / Lower Split
  • Option #4: The Bodybuilding Bro Split

Jeff Nippard uses all of these training splits in his own routines. He likes to mix things up to keep his workouts interesting and to avoid boredom in the gym.

One of Jeff’s favorite training splits is the classic push / pull / legs split. He likes this split because it limits overlap between muscle groups, and because it lets him train each muscle group up to two times per week.

Jeff also likes this split because it lets him prioritize his chest during his chest / shoulder / tricep workouts.

Here is one of Jeff’s favorite chest-focused push workouts. Check it out:

Jeff Nippard’s Chest-Focused Push Workout #1

  • Exercise #1: Bench press (competition grip), 4 sets of 4-6 reps
  • Exercise #2: Incline cable fly, 3 sets of 12-15 reps
  • Exercise #3: Standing DB press, 4 sets of 10-12 reps
  • Exercise #4: Egyptian lateral raise, 4 sets of 12-15 reps
  • Exercise #5: Cable pushdown (pronated grip), 4 sets of 12-15 reps
  • Exercise #6: Rope cable face pull, 3 sets of 20 reps

Here is the training video:

This is a perfect example of how Jeff Nippard likes to design his chest-focused push workouts. He starts the workout with his all-time favorite chest exercise: the flat bench press.

Jeff says that the flat bench press is probably the best overall chest exercise that you can do. He thinks it does a great job of loading the chest with a heavy weight, and it really lets you apply the progressive overload principle over time.

Here is Jeff talking about this exercise:

“I attribute a lot of my overall chest development to working up to a 370 pound paused bench press at 165 pounds bodyweight as an all-time PR.

I’ve defended why I love the bench press in other videos, but very quickly there are 4 main reasons I favor the bench press as an overall movement for the chest.

Like any barbell compound movement, it is very conducive to progressive overload. Second, guys with a big bench have big pecs. The bench press has the best carryover or transfer to other movements.

The bench press activates a ton of muscle mass. It doesn’t only hit the chest, it also hits the delts and the triceps. That makes it perfect as a main heavy movement on a push day.”

After the bench press Jeff moves onto one of his favorite chest isolation exercises: the incline cable fly. Jeff often likes to train his chest with one heavy compound exercise and one lighter isolation movement.

He says this strategy gives you the best of both worlds: heavy weight and high volume.

“Here our goal is to isolate the chest as much as possible and in particular activate the clavicular or upper pecs. I think for most people an incline of 45 degrees will optimize upper pec involvement.”

Here is another one of Jeff’s chest-focused push workouts that you can try. Check it out:

Jeff Nippard’s Chest-Focused Push Workout #2

  • Exercise #1: Bench press, 3 sets of 4 reps
  • Exercise #2: Seated DB overhead press, 3 sets of 8-10 reps
  • Exercise #3: Dips, 3 sets of 6-10 reps
  • Exercise #4: Cable crossover (low pulley), 3 sets of 12-15 reps
  • Exercise #5: Standing DB lateral raise, 3 sets of 12-15 reps
  • Exercise #6: Lying DB extension, 3 sets of 15 reps

Here is the training video:

Jeff uses a very similar strategy for this push workout. He performs two exercises for each muscle group, and he uses a wide variety of compound and isolation exercises.

As usual Jeff starts the workout with the flat bench press. After that he moves onto two more heavy compound pressing exercises: the seated dumbbell overhead press and dips.

Jeff says that he really leans forward during the dips to make sure he is hitting his chest hard.

“In terms of execution we’re really trying to target the pecs, not just the triceps. I like about a 45 degree elbow tuck, and then you want to position your torso about 15 degrees forward.

If you can do dips I think they’re fantastic. Overall mass builder. Chest, pecs, triceps, just general strength.”

After the heavy dips Jeff moves onto some different isolation exercises for his chest, shoulders and triceps. Jeff Nippard is also a big fan of the old-school full body training split.

Jeff often trains his entire body five times per week using full body workouts! Here is what one of Jeff’s chest-focused full body workouts looks like. Check it out:

Jeff Nippard’s Chest-Focused Full Body Workout

  • Exercise #1: Bench press, 3 sets of 3 reps
  • Exercise #2: Standing cable crossover (mid-pulley), 3 sets of 15 reps
  • Exercise #3: Romanian deadlift, 3 sets of 12 reps
  • Exercise #4: Chest supported row, 3 sets of 15 reps
  • Exercise #5: Standing Arnold press, 3 sets of 12 reps
  • Exercise #6: One-arm cable pushdown, 3 sets of 15 reps
  • Exercise #7: Smith machine shrug, 3 sets of 12 reps

Here is the training video:

Talk about a high-volume full body workout! For this workout Jeff only performs one exercise for his lower body. This was almost like an upper body workout with some Romanian deadlifts thrown in.

As usual Jeff starts this workout with the flat bench press. He says that you should always start your workout with the exercise that you are trying to get better at. In this case, it is the flat bench press to train his chest.

“Even though we’re training full body, we’re prioritizing chest early in the workout which has been shown by the scientific literature to increase strength and performance.”

During the workout Jeff gives some great cues on how to perform the flat bench press correctly. Check it out:

“For the bench press, we generally want to use external cues rather than internal cues. Meaning you want to focus on moving the weight with good technique rather than focusing on the mind-muscle connection.

Over 15 years of research has shown that external focus on the movement itself improves motor performance including strength.”

Jeff Nippard is a big fan of the classic push / pull / legs split and the full body split. However, sometimes he likes to use an upper / lower split where he trains his entire upper body on one day, and his entire lower body day on another.

Here is what Jeff Nippard’s chest-focused upper body workouts usually look like. Check it out:

Jeff Nippard’s Chest-Focused Upper Body Workout

  • Exercise #1: Bench press, 3 sets of 6-8 reps
  • Exercise #2: Pull ups (wide / overhand grip), 3 sets of 8 reps**
  • Exercise #3: Floor press, 2 sets of 8 reps
  • Exercise #4: Seated one-arm cable row, 3 sets of 8-12 reps
  • Exercise #5: Arnold press, 2 sets of 12 reps
  • Exercise #6: Reverse pec dec, 2 sets of 10 reps****
  • Exercise #7: Cable rope pushdowns, 3 sets of 21 reps******
  • Exercise #8: One-arm machine preacher curl, 2 sets of 15-20 reps

**Perform 8 regular reps, then immediately perform 2 eccentric-only reps

****Perform 10 reps with your upper body leaning forward, then immediately perform 10 reps with a vertical torso

******Perform 7 partial reps in the bottom position, then 7 reps in the top position, then 7 full range of motion reps

Here is the training video:

As usual Jeff starts this chest-focused workout with the flat bench press. He just can’t get enough of this exercise! Check it out:

“We’re starting with the bench press because If I had to pick 1 overall mass builder for the chest, it would have to be the basic barbell bench press.

According to the strength and conditioning research.com database, long-term studies show that a strength training program made up of the bench press on its own has produced considerable hypertrophy in the chest.”

After the flat bench press Jeff performs a variety of exercises for his entire upper body. Jeff uses many unorthodox exercises in this workout, such as the forgotten floor press, to target his chest.

Here is Jeff talking about this exercise:

“The floor press is one of the most underrated exercises for hypertrophy for the pushing muscles.

I think bodybuilders can also benefit from this exercise because it hammers the triceps in a way most exercises can’t while still having good carryover to your overall pressing strength.”

Now let’s talk about one of Jeff Nippard’s chest-only workouts.

Jeff almost never trains his chest by itself – he almost always trains chest with other muscle groups, such as his shoulders and triceps, or even the rest of his body.

However, he sometimes trains with other professional bodybuilders, such as John Meadows, who like to smash their chest on its own separate training day.

Here is one of Jeff Nippard’s chest-only workouts that you can try. Check it out:

Jeff Nippard’s Mountain Dog Chest Workout

  • Exercise #1: Flat machine press, 5 sets of 8 reps
  • Exercise #2: Incline DB press, 4 sets of 6 reps
  • Exercise #3: Decline smith machine press, 3 sets of 25, 15, 8 reps**
  • Exercise #4: Flat DB press, 3 sets of 8 reps****

**On your last set train to failure and perform a double drop set

****On your last set perform 8 reps, then perform a 10 second static hold in the bottom position with extra manual resistance

Here is the training video:

Jeff Nippard was training with the legendary bodybuilding coach John Meadows for this workout. Jeff says he doesn’t normally perform 4 exercises for his chest, so this workout was a great change of pace from his usual training program.

Jeff says the unique thing about this workout was the exercise sequencing. Jeff performed his heavy incline presses second in his workout after he had already pre-fatigued his chest. John Meadows says this lets you train your chest harder, and also prevents unnecessary injuries.

Here is Jeff describing his form on the incline bench press:

“That’s kind of what I’ve always prioritized. From my powerlifting background, I do a pretty heavy tuck on my bench presses. And even on these it’s habitual at this point.

But I agree that a middle of the road elbow tuck is probably best for maximizing pec activation and minimizing risk of injury.”

After the heavy incline presses Jeff performs some higher-rep bodybuilding work to finish off his chest. Jeff says that the extreme stretch performed on the flat dumbbell press was especially effective.

Here is Jeff talking about this technique:

“Here we’re doing sets of 8 reps but it’s pretty easy, just feeling a good stretch in the bottom. And then after the 8th rep we’re doing a 10-second isometric pause in the bottom.

Not only that, John is going to apply extra manual resistance to my fists to kind of give a little bit of an extra stretch. It kind of locks you in position so you keep tension on the pecs.”

This bodybuilding workout was very different from how Jeff usually likes to train. However, he isn’t afraid to mix things up when he is on the road and training with other great bodybuilding legends.

Conclusion

Jeff Nippard usually performs two exercises for his chest per workout: the flat bench press and some type of chest isolation exercise.

He says the flat bench press is one of the best exercises you can do for overall chest as it lets you overload your chest with a heavy weight and apply the progressive overload principle.

He also likes to include various isolation exercises, such as standing cable flys or the pec dec machine.

If you are stuck in a training rut, then go ahead and give Jeff Nippard’s chest workouts a shot. They may be just what you need to take your training to the next level.

“You must have a sincere and burning desire to achieve what you dream, dedicate yourself to making progress, and take control of your circumstances to change your body.”

Thank you for reading and I wish you the best of luck on your strength training journey!

 

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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