(upbeat music)
- What's up Elite Thenix Athletes?
It's Chris Heria.
Welcome to another video of Official Thenix.
Today, I'm gonna show you
how to work out your chest from home,
and effectively target each part of your chest,
for a complete structured routine.
Now, to make sure that you're targeting
every part of your chest,
you need to be engaging the top, middle, and bottom
portions of your pecs.
As well as spreading your chest horizontally,
targeting your inner and outer pec areas.
And the best part of all is you don't need a gym
to efficiently target these areas.
If you're looking to add more mass
and dense muscle,
then the only thing you really need
is to add more weight with a weight vest.
So we'll be using one today,
and I'm gonna run you guys through a complete test routine
that will deliver real results
without ever having to leave your room.
So we're gonna start off focusing on the middle/bottom
portion of our chest using Explosive Pushups.
All of these exercises that we're about to do
will engage your chest
but we're gonna be using certain ones to
emphasize on particular areas
to make sure that you're
getting that complete structured workout routine.
So let's go for 20 Explosive Pushups real quick.
You guys ready?
Let's go for it.
(gritty rap beat plays)
Woooh!
Alright, yeah that feels a lot different
with this weight vest on.
Alright, so next we're gonna target the upper area
of our chest with some Inclined Pushups.
So if you guys have a chair in your room,
in your house,
you're gonna need that for this next exercise.
So you wanna get up.
Keep those hips straight.
Don't have that butt droop.
Even though your feet are up,
you still gotta keep that form,
stay looking forward,
and when you come down,
come down in a forward motion.
Alright, let's go for 20.
(gritty piano beat plays)
Woooh, ayeee!
Quick 20 right there.
Next we have Archer Pushups.
Now the Archer pushup is a special exercise
because it utilizes a pushing motion,
as well as a spreading motion.
So you're gonna be targeting the middle area of your chest,
but you're also gonna be horizontally spreading,
which is gonna be targeting the interior and exterior
portions of your pecs.
So this is a great move.
And on top of all of that,
you're isolating each side.
So you're really putting a greater
overload on your chest by doing it this way.
And you're also gonna be having them working out
separately, which is gonna ensure that both sides are
equally being trained,
and that should help cure any
muscle imbalances that you have going on.
So we're gonna go for some Archer pushups,
let's go for 10.
(slow rap beat )
Alright guys, so have a pretty wide grip.
We're gonna start on one side
and you wanna lean to that side,
go down, try to keep that other arm straight,
and press right back up.
(slow rap beat )
Alright switch sides.
Wooh, make sure you guys are doing this one correctly.
Don't rush it.
(slow rap beat)
Wooh, dang, that's a killer one right there.
Alright, next exercise we have,
Diamond and Regular Pushups.
(slow hardcore beat)
Wooh, alright, that one definitely got to me.
But we're almost through the first round
and we have already successfully targeted our
upper chest, middle, bottom, interior, exterior,
and as you can see,
I'm breaking a sweat.
So we're gonna move on to the next exercise.
This one's gonna be working on that spread.
We're gonna go for Wide Pushups.
Let's go for it.
So you get real nice and wide grip,
and you go down,
still gotta lean forward and come back up.
It would really help if your elbows
are before your shoulders.
Your shoulders are in front of your hands.
(slow rap beat)
(loudly grunts)
Woooh!
Okay!
We should finish the routine right now,
but you know what?
Let's finish off with maxing out our push ups really quick.
And that's gonna end round one.
Let's go for it, no breaks!
Here we go!
(light rap beat)
(grunts loudly)
Wooh, I might have to save some energy for the next round
and probably the third round.
I might just take off the vest.
Well that completes round one of the workout routine.
Thank you guys so much for watching!
If you enjoyed the workout,
definitely smash that like button.
If you guys need a weight vest,
pick one up at Chrisheria.com
As soon as we release them,
they're all sold out.
So we have a couple more on pre-order if you guys get it
really quick and if you're not able
to get one of those pre-orders,
then they will be back in stock around December.
So to take your training to the next level,
pick one up.
For more workouts just like this.
To get you in the best shape of your life,
sign up right now,
Thenx.com
Get full access to all workout programs,
technique guides, daily workouts,
so we're gonna have you in the best shape of your life.
Download the Thenx app in the app store to take our
workouts with you, everywhere.
So again, thanks so much for watching guys
and before I go,
just want to let you know that,
the track that I released last week,
the music video just dropped.
Go ahead and check it out!
Chris Heria, "On my mind" is the single.
I've already made it this far because of the support
from all of you guys.
Thank you guys so much,
I know we're gonna rock the music world.
Go ahead and smash that like button on the music video
and I will see you guys next Sunday with a brand new track.
Mad love, peace out.
(upbeat snare plays)