- What's up, it's Chris Heria.
Welcome to another vlog.
Today we're at my house,
'cause we're going to be doing a workout
that's super effective for building your chest
and your shoulders that can actually be done
right from home, or pretty much anywhere
as long as you have a pair of dumbbells.
Now for any upper body exercise that involves pushing,
you're either going to be using your chest,
your shoulders, or both simultaneously
along with your secondary muscles, like the triceps.
That's why working out your shoulders
and your chest together would be a great option
to be effective and to save you time.
Most chest exercises are actually heavily aided
by your anterior delt
or your frontal delt in your shoulders.
from all the variations of push-ups to planche push ups,
dips, and even the bench press,
and by adding rear and medial delt exercises
into today's routine, we can effectively work both our chest
and our shoulders along with our secondary muscle groups
like the triceps.
And to ensure muscle growth,
we're going to overload our muscles
with hypertrophy training,
utilizing both calisthenics and dumbbell exercises,
and working out our muscles from all angles.
So if you're ready to get started with the workout
that's going to give you a strong and shredded upper body,
then all you need to do is download the Heria Pro App
in the App Store so that you can properly follow along.
Open up to the YouTube workout section.
You should be able to find this routine,
and before we get started,
smash the Like button on this video.
We're ready to go.
As I said before,
all we're going to be using is a pair of dumbbells,
so this workout can be done at your house,
at the gym, absolutely anywhere.
As long as you bring in the Heria Pro App with you,
you're going to be able to go anywhere
and always have my routines with you.
Now, if you're ready to get started
the first exercise is going to be standing Arnold press
for 15 reps, followed by Elevated Pike push ups for 10 reps.
We're going to be going for higher reps on the Arnold press
because usually people don't have heavier dumbbells
to work with at their house.
If the elevated pike push ups are too difficult,
you can always go for normal pike push ups.
So let's get started.
Bring our dumbbells up, core tight,
come out, press and repeat.
(relaxed techno music)
Don't want to rush it.
You want to make this nice and smooth controlled.
Squeeze.
- [Woman] Heria music.
- All right.
We got the first one down,
a great up for the shoulders
emphasizing on our frontal and medial delt,
as well as the secondary helping muscles
like the tricep and a bit of our chest as well.
Now let's waste no time
and get right into these pike push ups.
Pike all the way up, 10 reps.
(techno music)
All right.
My shoulders are already pumped.
By super setting both of these exercises together,
you can really reach hypertrophy,
tearing those muscle fibers
and building even more strength and muscle
without the need of an entire gym
or a bunch of equipment or weights.
You can do this right from home.
And these are the same routines
that I've been using for years.
Now we're going to move on,
in this routine we're going to keep the reps short.
The next exercise we're going to go into
is going to be dumbbell rear delt flies,
emphasizing on the remaining muscle group in our shoulders,
our rear delts.
We're going to go for a solid 15 repetitions
with perfect form followed by
a super set of 10 dumbbell upright rows,
giving us a well-rounded super effective shoulder routine,
thoroughly working out every muscle group
within our shoulder,
before we start overloading on our chest.
Let's go for it.
I want to see perfect form.
Feet shoulder width apart, squeeze all the way out,
come back in.
Nice and controlled.
(techno music)
- [Woman] Heria music.
- All right, there we have the rear delt flies.
Take a second to catch your breath,
we're going right into upright rows.
If you have a lighter dumbbell and you're feeling fatigued,
you can go ahead and use that one.
If not, let's keep it moving, 10 reps.
(techno music)
- [Woman] Heria music.
- All right.
Nice little super set, and I am feeling pumped.
Now we're ready to start overloading our chest
while still indirectly working out our anterior delts.
So we'll be super setting
dumbbell flies with diamond push ups.
Now, if you can do dumbbell flies at a incline,
that's even better.
We're gonna go for 15 reps,
and then 15 diamond push ups.
Nice and tight, perfect form,
all the way out, all the way back in.
All the way out, all the way back in.
Nice and controlled, squeeze.
(techno music)
- [Woman] Heria music.
- Here we go, last one.
All right, (exhaling) swing them down.
Let's get right into our diamond push ups.
We're going to go for 15 reps.
If this is too difficult to do it on the ground,
you can always do them on an elevated surface.
(techno music)
Last one.
All right, there we have it.
I'm already feeling crazy pumped,
and that's a great super set to really work
the split of your chest.
Next, we're going to get into another super set
for our chest.
The first exercise being supinated twisting dumbbell press
followed by 15 dumbbell twisting bench presses.
Now for this routine, it's going to be best
if you do all of these exercises at an incline,
but of course if you, don't have that,
you can always do it flat even on the ground
if you don't have a bench.
Now for the supinated dumbbell twisting bench press,
you can get back in our bench press,
and we're going to hold dumbbells like this,
twist all the way to the top.
Down, back to the top.
Nice and controlled.
(techno music)
Just like that.
Squeeze and control.
Here we go.
Three,
two,
and one.
All right, we're going to come straight down
and we're going to super set.
We're going to twist up and do another 15.
(techno music)
All right, there we have it,
my chest, my shoulders have a sick killer pump.
Now we're going to finish off this routine
with the last super set, burning out our shoulders,
our chest, and our triceps with anterior to lateral raises
for 10 reps followed by 20 push-ups.
After this last one
you're definitely gonna want to use some lighter weight.
We're gonna use these fifteens.
We're going to come out, lateral raise,
bring them both together,
drop them back down.
Come back out.
That's one.
(relaxed techno music)
That's two.
All right.
We're gonna finish this routine off with 20 push ups.
I want you to give it everything you got, perfect form.
If you can't do them on the ground,
do them on an elevated surface.
Let's go for it.
(relaxed techno music)
- [Woman] Heria music.
- All right, super pumped from the solid shoulder
and chest routine that you can do right from the home.
And if you're able to follow along
and you got through this with me, congratulations,
you have what it takes to reach your goals
and get the body and strength that you've always wanted.
So keep at it, and the more you do this routine
the stronger you're going to get,
and to benefit the most out of it,
you want to be able to do it
for at least two to three more rounds,
totaling three to four rounds.
And of course, don't forget to save this routine
come back to it and slowly increase the weight over time.
And you're really going to start to see some amazing results
with some consistency and dedication.
And if you enjoyed this video,
then definitely smash that Like button.
If you comment down below within 30 minutes of any upload
you always have a chance to win some free Heria apparel.
So make sure you've hit the Subscribe button
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We post every single Thursday, 2:00 PM USA Eastern time.
And remember to get this routine on your phone,
as well as full access to all my workouts
and workout programs that I create
with specific goals in mind,
like building solid muscle while simultaneously burning fat
and getting shredded with minimal to no equipment,
then make sure you've downloaded the Heria Pro App
in the App Store or Google Play Store.
Take the routines that I've been using for years
and have me as a personal trainer right in your pocket.
And lastly, before I go,
we have a brand new summer collection coming
to ChrisHeria.com.
For now you can check out the entire collection,
stay tuned for that.
We're going to be dropping sneak peaks real soon
at ChrisHeria.com as well as all our social media's
like ChrisHeria, HeriaShop, WeightVest, and HeriaPro.
We're even gonna be dropping some brand new ankle weights,
and Heria weight vests.
Check it all out at ChrisHeria.com coming real soon,
and I'll see you next Thursday, 2:00 PM USA Eastern time.
My love, peace out.
(relaxed techno music)
- [Woman] Heria music.
Heria music.