- What's up, it's Chris Heria.
Welcome to another video.
Today I'm gonna be showing you a super effective workout
to build every area of your chest
using just two chairs right from home.
(upbeat music)
Most people working out from home
don't have access to weights
or any gym equipment at all,
and that's why we're gonna take advantage
of two chairs in our house to help us
apply more body weight to each exercise.
Creating more of a resistance,
making it more effective to build strength and muscle
as well as engage more areas of our chest
than just the average push up on the ground.
So we're gonna be using chairs for all of these exercises
and if you come across an exercise
that you find too difficult,
don't be discouraged.
I'll be giving alternate exercises that anybody can do,
still activating the same muscles
that will build your strength
to eventually do the same exercise
that I'll be demonstrating in today's video.
Now for today's routine,
to get a well rounded chest workout,
we're going to be engaging all the areas of our chest
from our top, middle, and lower chest.
And I structured this routine
to overload each section before we move on to the next.
So if you're ready to get started,
to properly following along with me,
make sure you've downloaded the Thenx app
in the App Store or Google Play Store.
Open up to the YouTube workout section,
you're gonna find this routine
and you're ready to get started.
Now remember, all these exercises work out your chest,
but will emphasize on a particular section.
So we're gonna be starting off with the midsection
and the first exercise we're gonna get into
is gonna be assisted one arm push ups.
10 reps for each arm.
So I'm gonna go ahead and complete my set
and after, I'll show you an alternative exercise
that you can do if you're having trouble with this exercise.
So let's get right into it.
We're gonna get into a push up position.
You wanna grab one leg of the chair
and then we're gonna go down into our push up.
(upbeat music)
All right, and switch.
(upbeat music)
All right, there we have assisted one arm push ups.
With this exercise,
we're isolating one pec at a time.
Which is not only great for creating
more of an overload for each pec,
but also helps cure muscle imbalances.
And when you're doing this exercise,
you wanna lean onto the arm that
you're actually working with.
The opposing arm is really just holding on
for stability and support.
You wanna try to use the opposing arm as least as possible.
But, of course, if you're just getting started,
you can use it a bit to assist you in the push up.
And if you're still having trouble with this exercise
an alternative would be to put
your opposing arm that's assisting
flat on an elevated surface.
This is gonna allow you to get more support and assistance
when doing the push up,
and you may even be able to push a little
with that opposing arm.
And you can always create an elevated surface
for the opposing arm with a stack of books
or anything else that you have around your house.
Now moving on to the next exercise,
continuing to emphasis on the mid-portion of our chest,
you have tuck planche push ups
for 10 repetitions.
I'm gonna go ahead and do my set first
and then I'll be showing you an alternative exercise
if you can't do tuck planche push ups.
(upbeat music)
All right, there we have tuck planche push ups.
These are pretty tough because you wanna keep
your body flat in a horizontal position.
But if you are just getting started with this exercise,
you can just lean as hard as you can forward
in a tuck position and go for your dips.
Eventually the more you do this exercise,
you'll be able to lean more.
And the more you lean,
the more you're gonna end up flattening out.
But that's gonna come from the strength that's acquired
from attempting this exercise.
And if you're still having trouble with this exercise,
an alternative would be to use another chair
to assist you on your feet,
and be able to go all the way down and all the way up.
Using it to help you stay in a level position.
Once you get very comfortable doing it with assistance,
you can then eliminate the chair that's assisting your feet
and then just go for it,
leaning forward and tucking as hard as you can.
Now we're gonna more into the next exercise.
That's gonna be alternating staggered push ups.
Still emphasizing on our midsection of our chest.
We're gonna go for five reps.
After, I'll show you an alternative.
Separate these chairs.
We're gonna go in for a push up.
Grab one side, push up.
Grab the other side, push up.
That's one rep,
let's go for four more.
(upbeat music)
All right, there we have alternating staggered push ups.
Pretty fun exercise.
And another great way to isolate each pec
as well as work on your outer and inner chest.
Now an alternative move to this would be
doing the same exercise,
just holding on to an even lower elevated surface.
You can use a book or two as I previously mentioned.
What's gonna make this exercise most difficult
is the elevation of the surface that you're reaching to.
So choose an elevation that's gonna challenge out,
but allow you to do this exercise properly
when you're ready to go.
Now moving on to the next exercise,
we're gonna start to emphasize on our upper chest area
with elevated diamond to regular push ups.
I'm gonna go for 10 reps
and then we'll breakdown this move after.
So we're gonna start with a regular push up
and move into diamond.
That's one.
(upbeat music)
All right, there we have diamond to regular push ups.
A killer for our upper chest
and additionally, for a moment,
we're putting all the overload onto one pec at a time
as we transition our hand position
from diamond to regular.
Now I went for 10 reps.
But if you're just getting started,
I want you to choose an amount of repetitions
that's gonna challenge you to reach that amount,
but still allow you to complete this exercise
with perfect form.
And if you're still having trouble with this exercise,
the alternative would be to lower the elevation.
The higher the elevation,
the more body weight you're apply onto this exercise.
And the lower the elevation,
the less body weight you're applying.
So choose a height of elevation that's gonna work for you
and allow you to do this exercise.
Now the next exercise that we're gonna get into,
continuing to emphasize on our upper chest area,
is gonna be explosive elevated push ups.
I'm gonna go for 10
and then we're gonna break it down.
(upbeat music)
All right, and there we have explosive elevated push ups.
Now remember, whenever you're elevating your feet
in a push up position,
you're always gonna be emphasizing on your upper chest area.
So just like the elevated diamond to regular push up,
what makes this difficult is the height of the elevation.
So, of course, you wanna choose an elevation
that's gonna work for you.
Remember, the higher the elevation,
the more body weight is applied.
Lower the elevation,
the easier it's gonna be
and less body weight is applied.
Also, if you're just getting started with this exercise,
you don't have to explode all the way off the ground.
You can explode as hard as you can
reaching full range of motion
without actually lifting of the ground.
You just wanna push as hard as you can,
giving full force with every single rep
every single time.
And that will be the alternative to this exercise.
Not actually pushing off the ground,
but just giving everything you got
every single rep.
Pushing as hard as you can
and, of course, lowering the elevation
to something that's gonna be more manageable for you.
Now moving on to the next exercise,
we have deep push ups.
Which is gonna emphasize on our mid to lower chest area.
I'm gonna go ahead and go for 10 repetitions.
(upbeat music)
All right, there we have the deep push ups.
One of the best benefits to this exercise
is being able to work past your chest,
increasing your range of motion
and tearing even more muscles fibers.
Creating an even stronger and more shredded chest.
Now if you're just getting started with this exercise,
you just wanna go as deep as you're comfortable with.
Eventually the more you do this,
you're gonna build more strength.
You're gonna be able to go deeper and deeper.
And an alternative to this exercise
would be doing the same movement,
but doing it at a higher elevated surface.
If your hands are higher,
you're apply less body weight onto this exercise.
You can focus more on your form.
As you develop better form and strength,
you'll eventually be able to lower the surface
that you're placing your hands on
and you'll be able to apply more weight onto this exercise.
Getting you stronger
and helping you build more muscle.
Now moving on to the next exercise
we have dips,
which are gonna emphasizes on our lower chest.
I'm gonna for 15 repetitions
and then I'll show you the alternative.
(upbeat music)
All right, there we have dips.
One of the best exercises for your chest.
And if you're having trouble with this exercise,
you can work on just the negative portion of the dip.
Starting from the top of the dip position,
and coming down as slow and controlled as you can.
Once you've reached the bottom of the dip,
you can go ahead and help yourself back up with your feet.
So your reps will focus on the negative portion
versus the concentric portion pushing back up.
And the more you work the negative of an exercise,
going as slow and controlled down as possible,
eventually you're gonna build the strength
to push right back up.
So if you're struggling with dips,
you wanna focus on the negatives
and that will build your strength to doing actual dips.
And if you're still having trouble with this exercise,
another alternative would be to put your feet
on a lower elevated surface
to assist you going up and down.
You can help to push back up on your dip
by pushing down with your feet,
just keep in mind that you wanna use
the least amount of assistance from your feet as possible.
And another exercise that you can do
to improve your dip power would be bench dips.
It's a very similar motion to the dip
and it's gonna build your strength
to eventually being able to do dips.
So practice all three alternatives
and you should eventually be able
to build your strength
to do real dips.
Now we're gonna finish off this workout,
burning out our entire chest
with the slow motion wide push up.
We're gonna take 20 seconds to go down,
we're gonna hold the bottom for five seconds,
and then we're gonna take 20 seconds to come back up.
For a total duration of 45 seconds
just for one rep.
So I'm gonna use the bottom bars on these chairs
and you can always use a stack of books
if your chairs don't have these.
All right, so we're gonna start going down.
20 seconds.
Control, tighten up your core.
Squeeze your chest.
(upbeat music)
All right, we're gonna hold it.
(upbeat music)
Start going up.
(upbeat music)
There we have it.
Slow motion wide push up.
Slow motion reps are one of the best ways
to increase time under tension,
help you reach hypertrophy,
build endurance,
and make you insanely strong.
If you first try this
and you find your body trembling,
that's a good indication that you have
a lot to gain from this exercise.
Eventually the more you do this,
you're gonna find your body a lot more solid
when doing this exercise
and you're gonna see how much strength you really gained.
It's also one of the best ways to end your workout strong.
Now if you're having trouble with this exercise,
an alternative to this would be doing it
with your hands on a higher elevated surface.
Remember, the higher of an elevation your hands are,
the less body weight that's gonna be applied to this.
You're gonna be able to focus more
on your form and technique.
And, of course, the more you train
and the better you get at it,
you can start to lower that elevation
until you're doing it on a lower surface just like this.
And that's gonna complete this super effective
home chest workout
using nothing but a pair of chairs.
Now I already have a pump in my chest
and if you were able to complete round one
with me, that's great.
Keep it up.
But to really get the most out of this workout routine,
you wanna be able to go ahead
and do another two to three rounds of this
to complete the full routine.
And remember, to get this workout
and more workouts just like this,
getting in the best shape of your life,
make sure you become a member at thenx.com.
And get full access to all our
workout programs, technique guides, and daily workouts
that are gonna have you shredded.
And make sure to download the Thenx app in the App Store
to take our workouts with you everywhere,
and join the millions of other
Thenx athletes around the world
getting in the best shape of their lives.
And like always,
if you enjoyed the video,
definitely smash that like button.
Leave a comment down below,
let me know what you want to next video to be about.
And share this video with a friend
that's trying to workout their chest from home.
And if you haven't already,
make sure you're subscribed.
I post every single Sunday,
8 p.m. USA Eastern Time.
And if you comment within the first 30 minutes,
you always have a chance to win
some free Thenx gear.
And for more off my content during the week,
make sure you're subscribed to my other channel.
That's YouTube.co/chrisheria,
and make sure you're following me on Instagram.
Almost every single post,
I always do some type of give away.
So if you want a chance to be a part of that,
make sure you're following me on IG.
And if your enjoying the music,
you can always find all my music on all music platforms.
But I'm always posting them first on my SoundCloud.
That's SoundCloud.com/chrisheria,
so make sure you're following me.
I just dropped a brand new song called Hold Me Close.
Go ahead a check this out.
♪ Tell me when it went wrong ♪
♪ When you thought I was nothing ♪
♪ I couldn't wait to prove you wrong ♪
♪ Now I'm already stuntin' ♪
♪ I had no one to put me on ♪
♪ I had to cover the budget ♪
♪ And now you wanna get along ♪
♪ 'Cause they all wanna touch it ♪
♪ And now you know that I'm the one ♪
♪ It ain't no question or nothing ♪
♪ You know the fuck that I be on ♪
♪ Turning nothing to something ♪
♪ I hit the gas and I'm gone ♪
♪ Ain't got no time for discussions ♪
♪ I hit the gas and I'm gone ♪
♪ Ain't got no time for discussions ♪
♪ 'Cause I ain't tryna play those games with you ♪
♪ Shit ain't been the same since I laid with you ♪
♪ I ain't tryna trip every day around you ♪
♪ Said I ain't tryna play those games with you ♪
♪ Shit ain't been the same since I laid with you ♪
♪ I ain't tryna trip every time around you ♪