- What's up ThenX Athletes? It's Chris Heria.
Welcome to another ThenX video.
Today we're gonna be doing a chest workout right from home.
And the thing about working out your chest
is that there's so many body weight exercises
that you can use that are really effective
at building your chest.
So even if you don't have weights or anything at home,
you can still get a solid,
effective workout just with your own body weight
and using body weight exercises.
But today we're gonna be adding extra resistance
using body weight exercises with the Heria weight vest.
Now this is gonna increase the resistance and the difficulty
for every single exercise
and take our trainings to the next level
just as if you were to lift a heavier weight in the gym
to build more strength and muscle mass.
Now, if you can't do 20 pushups in a row,
then you're still at a stage where you can make plenty gains
without adding extra resistance.
But if you can already do over 20 pushups in a row,
then it's time to increase the resistance
to make more gains.
A weight vest is a huge game changer.
It's going to improve the quality
of your discipline and your workouts
and have you easily break any plateaus
that you may be stuck on,
as well as developing you more as an athlete
and the strength and explosiveness
that you're going to acquire from the weight vest,
it's going to transfer over into all other areas
of your athletic performance.
But the workout we're going to be doing today
can still be done without a weight vest.
It's just that wearing one
is going to make it a lot more effective
and produce a lot more strength,
explosiveness and muscle gains.
If you want to get your own weight vest,
you can pick one up at chrisharissa.com
but if you still want to try this right now,
and you don't have a weight vest,
you can always put some books in a book bag,
throw that on while we do this routine
or have a friend push on your back
and give you that extra resistance.
So if you're ready to get this workout started,
all you're going to need to do
is download the ThenX app
in the app store or Google play store.
Open up to the YouTube workout section.
You're going to be able to find this routine,
smash the like button on this video,
and then we're ready to go.
We're going to be going for eight exercises.
Every exercise will be performed off the floor
except for three of them,
which we'll be using a set of chairs.
So just have those close by.
And between each exercise we'll be resting
for a total of 20 seconds.
Now, each exercise I'll be giving you a different variation.
So whether you're a complete beginner or advanced level,
you're going to be able to follow along
and still get a complete, effective, solid workout.
So with that said,
let's get started with the first exercise.
It's going to be a great warmup,
the standard pushup for 15 repetitions.
If you're a complete beginner,
I want you to do it on an elevated surface
with perfect form.
Depending on the angle,
that's going to reduce a lot of the resistance.
And everyone else, I want you doing the standard pushup.
Let's get down on the ground.
You're gonna go for 15 reps, perfect form.
All the way up, all the way down.
You don't want to rush, just as perfect as possible.
Your last rep should look just as perfect as your first one
or at least try to.
(tranquil techno music)
Last one. Alright, nice little warm up.
Let's go ahead, shake that off. Take a 20 second break.
The next exercise we're gonna get into
is gonna be a lot more difficult now.
It's gonna be assisted one arm push ups,
eight times each hand, and for my complete beginners,
remember, you can always do any push up variation
on an elevated surface.
That's gonna allow you to do the same exact exercise
with less resistance.
Everyone else get down on the ground.
We're gonna have one hand assisting on our fingertips.
Other hand, pushing.
Want emphasize on the hand that's pushing.
Try to help the least amount with the assisting hand.
(upbeat techno music)
Okay, switch it up.
Alright,
that is a good, solid second exercise to start off on.
I'm already feeling the pump and with isolating each arm,
we're increasing the resistance even further.
And the next exercise coming up is going to be
clapping pushups for 12 reps,
another exercise that's going to
extremely increase your strength and explosive power.
So you're gonna go all the way down, clap.
(upbeat techno music)
Alright,
there we have it.
We're flying through this routine.
Now the next exercise,
we're going to emphasize on the mid to upper area,
as well as the split in our chest with diamond pushups,
which is also super effective at building your triceps.
Remember if this is too difficult to do on the floor,
to choose an elevated surface,
that's high enough to allow you to do it properly.
So we're gonna do a diamond on the ground,
all the way down, all the way back up.
(techno music)
Alright. And there we have it, flying through this routine.
We're officially halfway through this routine
and now we're gonna need the chairs.
The next exercise coming up is going to be declined pushups,
emphasizing on our upper chest for 15 reps.
Now, for any of these exercises, if the reps are too much,
you can always just break them up, do them in two sets.
Alright, let's get full range of motion.
All the way down, all the way up.
(techno music)
Alright, quick 15 clip. Pump is real right now.
My chest this on fire.
When I take this thing off, you're really going to see.
Now we're going to get into the next exercise.
Go ahead and grab another chair
for the chair dips and 12 reps.
And if this is too difficult,
I want all my beginners doing the bench dip variation.
We're going to go up, all the way down, and back up.
(techno music)
Alright, so we have 12 dips with the chair,
emphasizing on our mid to lower chest.
Now, as you can see, with every single exercise,
we're engaging all the different areas of our chest,
giving us a full rounded, chest workout.
Now the next exercise coming up is going to be deep pushups.
Now that we're going to go deep,
we're gonna go with a further stretch range of motion.
Normally with the pushup, you would stop here.
We're gonna go even lower, all the way back up 10 times.
(slow techno music)
Last one, squeeze, everything you have got. Deep.
Alright, that is a great one. I love that exercise.
It's super effective.
Definitely try it, you can see what I'm talking about.
And now we're down to the last exercise.
Push up, hold, three seconds. Push back up, come back down.
Every single rep you're,
gonna hold the bottom for three seconds.
Let's go for our last 10 repetitions.
Okay down and hold the bottom.
3, 2, 1. Up.
3, 2 1.
And after this exercise,
we will have a full well-rounded chest workout,
not just hitting every area of our chest,
but also utilizing different techniques like explosiveness,
even isolating limbs to add more resistance
and even semi isometric, like this exercise right here.
(chill techno music)
Woo! Alright.
There you have it.
That completes the best chest workout
that you can do right from home.
I am pumped.
And as I said before,
that's really all you need for a chest workout.
And not only is my chest fired up, but I feel my traps,
my shoulders, my arms, like my triceps, even my core,
all of it is pumped, engaged and on fire.
Something that you just can't do as effectively
when you're sitting down or laying down comfortably
using the machine in the gym.
Doing these types of exercises
and wearing something like that,
is really going to get you off your butt
and really make you work.
Not just looking strong, actually being strong.
So if you enjoyed the video and you enjoyed the workout
then definitely smash that like button,
leave a comment down below,
let me know what you're working on
and what you want to see in the next workout.
And definitely come back to this workout
each week that you need a solid routine
to work out your chest right from home.
Even if you've been working out your chest in the gym,
if you haven't done something like this,
or you're not used to this,
this is going to be really effective for you.
It's going to shock your body.
And you may even see better results
than what you're doing right now.
Remember, you can pick up your own weight vest at
chrisharissa.com.
We just restocked all our weight vest.
Go ahead and pick one up right now before we're all sold out
because we do sell out constantly.
And don't forget to get this workout on your phone,
as well as full access to all our workout programs,
getting you in the best shape of your life.
Then download ThenX app in the app store
or Google play store
and get full access to all our workout programs,
technique guides, teaching you how to do
the best calisthenics exercises with ease step-by-step
like the muscle-up, handstand, human flag, floor planche,
and daily workouts that are going to have you
building muscle and shredded every single day
and join the millions of other ThenX athletes
around the world on the ThenX app right now,
getting in the best shape of their lives with our programs.
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and I'll see you next Sunday, 8:00 PM USA Eastern time.
Mad love and peace out.
(chill techno music)