What's up guys, it's Chris Heria,
welcome to another vlog.
I'm packin' a bag right now for all the equipment
that I need for today's workout.
Today's gonna be chest using calisthenics
and weighted calisthenics.
For equipment, I'll be bringing my Parallettes,
we'll be using rings,
we'll be using a resistance band,
and I'll be using my weight vest.
And if you guys wanna get the routine on your phone,
you already know, download the Heria Pro app
on the App Store or Google Play Store.
To get this routine on your phone so we can do it together.
Let's head down to the gym and get started.
All right.
(chill electronic music)
All right, so we're gonna start off with the warmup.
Let's get our resistance band.
We're gonna start with some light elastic stretches.
One of the first ones I like to do to stretch your chest
and for shoulder mobility is to come up
and behind you.
And I like to do one at a time.
All right, so since I'm working my chest today,
I'm gonna do an antagonist stretch.
I'm gonna be working on the spread of my chest
and since we're gonna be contracting it during the workout
I wanna make sure that my supporting muscles
are just as warmed up as well.
So let's go for it.
And actually making sure that your supporting muscles
are also well stretched, you'll have more strength
and engagement during your exercises.
(chill electronic music)
All right, to finish off this warmup,
we're gonna do some pull ups
to make sure I've fully warmed up my antagonist muscles.
Let's go for 50.
(chill electronic music)
Now 50 pull ups sounds like a lot
but there's a lotta ways to do 50 pull ups.
You could do two sets of 25 or five sets of 10
and if you can't complete the amount
or if they're too hard,
you could always do a Australian pull ups.
(chill electronic music)
All right, so now we're getting into the actual routine.
For the rest of this workout routine
I'm gonna be wearing the weight vest.
And of course you can do this routine with no weight at all
but if you've been training calisthenics for a while
and you feel like you've mastered your body weight
and you wanna take your training to the next level,
then you should definitely be putting on a weight vest
to make this more challenging,
give you more strength, and make a lot more gains,
a lot more progress, a lot faster.
So the first exercise we're gonna get into
is gonna be weighted push ups.
We're gonna go for 25.
Let's go for it.
(chill electronic music)
All right, nice little move to get this workout started.
Next we'll be setting up the rings
to be going for some ring dips.
Let's go for 12.
All right, now this exercise is gonna be extra difficult
but also extra effective because of the extra weight
and because of the stabilization factor.
So make sure you squeeze super tight with the grip,
as hard as you can.
That's gonna help keep your body controlled
and as stabilized as possible
while moving through the motion
as well as maintaining perfect form.
Let's go for it.
So you wanna start off with your arms locked out.
Come all the way down.
Come all the way back up again and then lock out again.
Twist the ditch of your elbows out
so that you know you're really locked out.
(chill electronic music)
So if you're following along with this workout
with me on the Heria Pro App,
remember to go into each exercise after you've completed it,
make sure to input exactly how many reps you did
so we can move on.
Now remember, a good chest routine needs to hit
all the areas of your chest, upper, mid, and lower,
as well as the inner and outer.
Now we just started off with weighted push ups.
That's gonna engage the majority of your chest
but really emphasize mainly on your mid to lower region.
Then we moved on to ring dips
with emphasizes more on your inner, lower, and outer pecs.
And now we're gonna be moving on to commando push ups
and now with this new grip,
we're gonna be emphasizing more on our inner chest
and upper chest.
And this exercise, just like the previous exercise,
has a stabilization factor to it as well.
So, with this move, we're gonna be hitting
those deep muscle fibers.
Let's go for 10 reps each grip.
(chill electronic music)
Haven't done those in a while.
I didn't expect 'em to be that hard
with the weight vest on.
If you find yourself losing balance
while doing this exercise, spread your legs,
the wider your legs are, the better stability
and balance you're gonna have doing this exercise.
But to have perfect form, you really wanna work
on keeping your legs close and together.
So by now, you already know
that adding a stabilization factor
is gonna work deeper muscle fibers
and get you a whole lot stronger,
although it is a lot harder to execute than a normal rep
but eventually you're gonna get the hang of it
and normal reps are gonna be that much easier.
So the next exercise is gonna be pelican push ups
and it incorporates a stabilization factor
as well on the rings.
We're gonna go for 12.
All right, so for the last exercise we were working
on the inner and upper chest.
Now with this move, we're really gonna be emphasizing
on the spread of our chest
and that's really where a lot
of our strength and power lies.
Now the great thing about this exercise
is that you're able to scale its difficulty.
So it can be easily adjusted
to your current fitness level or strength.
As you get stronger, all you need
to do is decrease the angle.
That's gonna add more resistance,
make this exercise a lot harder,
but a lot more effective
and have you consistently progressing.
All right, so choose an angle that challenges you
and then we're gonna for 12.
Eventually you're gonna get stronger,
you wanna decrease that angle and even add more weight.
You wanna start with your hands right under your chest,
just like this.
And then we're gonna come down and allow our arms
to go past our body.
Spread your chest, and then close your chest back up,
bring it back up to the top.
(chill electronic music)
A highly effective exercise.
Just make sure that when you're pushing back up,
you're not pushing too high up to your shoulder,
but right under your chest, to ensure
that you're engaging the proper muscles
and contracting your chest properly to get the most
out of this movement.
All right, so let's go ahead and check off pelican push ups
right off the workout routine.
Go ahead and put in how many reps you did
and let's move on to the last exercise of this round,
that's gonna be elevated push ups.
That's gonna be the last area of our chest,
the upper area of our chest, let's go for 20.
(chill electronic music)
All right, so that's the last exercise
of the first round.
I'm gonna go ahead and do this round four more times
to equal a total of five rounds
to complete the workout routine
and then we have the cool down.
But that's gonna be a nice, highly effective,
straight to the point chest workout routine
that you can really do anywhere.
You don't need gym equipment, dumbbells or weights
to complete this entire workout routine.
As you guys can see, I brought my whole gym
with me right here in my gym bag.
Even if I'm in a gym,
I really don't even need to use any of the equipment
to get a great, highly effective workout in.
And in some cases, there are a lot of things
that you can work on and even develop
that you can't do with normal weights
that you find at the gym.
And you can find all this equipment like the weight vest,
and the duffle bag on chrisheria.com.
And the other equipment like the rings, resistance bands,
and Parallettes, on thenx.com/shop.
But I'm gonna wrap up four more rounds of this
and then I'll show you guys my cool down.
Remember, if you're going through the rounds
and you find yourself fatiguing,
it's better to keep the quality of reps
and decrease the weight or even decrease
the amount of reps than sacrifice your form
just to complete the required amount of reps.
Remember, your body doesn't know how many reps you do.
It only knows the quality
of the contractions in your muscles.
So I'm gonna go ahead and wrap this up,
and I'll meet you at the cool down.
(chill electronic music)
All right, just wrapped up the cool down
and with every single workout routine
I always like to touch up on some type of technique
at the end.
One thing I love to do is to try something
that's very demanding for my body
and that's very difficult.
Once I'm already at that fatigue level.
So, when I'm actually doing it fresh,
it's gonna be a lot easier.
So I just wrapped up 30 handstand push ups.
Of course you could do 'em against the wall
if you can't do 'em freestanding.
You can even do pike push ups
which is a progression to handstand push ups,
still hitting the same muscles,
and will develop your strengths and capabilities
to eventually be doing handstand push ups.
And that's gonna wrap up today's workout routine.
If you enjoyed the video, you enjoyed the workout,
definitely smash that like button.
Leave a comment down below,
let me know what you want the next video to be about.
Share this video with a friend that's tryin' to make
some chest gains and subscribe if you haven't already.
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and for more of my personal workouts
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And with that said, I will see you guys next Thursday,
2:00 p.m. USA Eastern Time, baby.
Mad love, peace out.
(chill electronic music)
Smash that like button, guys.