(upbeat music)
(exhales)
- What's up, guys?
It's Chris Heria, welcome to another video.
Today I selected five of my favorite exercises
in which I believe are the best
for growing a bigger chest
and with these five exercises that I've chosen,
we're gonna be targeting all areas of the chest
and the reason why I chose these exercises
is because these moves also train
different elements such as explosive, static,
stabilization, and a lot more.
Focusing on these different elements
is gonna work your chest out a lot harder
and probably in ways that you don't often do it
which is definitely gonna fire up
all those muscle fibers, shock those muscles.
That's really gonna build that dense muscle for your chest
and best of all, this is gonna
be a calisthenics workout routine,
so you can basically do all these moves
anywhere in the convenience of your home.
So the first exercise, we have ring push ups
and to really increase that progressive overload
and push that chest like you never have before,
we're gonna put on extra weight onto our body.
(upbeat techno music)
So I told you guys in the last video
I'd show you a sneak peak of the Heria weight vest
coming soon, here it is, check it out guys.
We've been designing this thing for the past couple months.
Honestly, it's been a lot of work,
but this is where we're at.
The weight vest is actually designed
to have the same amount of range of motion
that you have when you're not wearing the vest.
A lot of weight vests that are out there,
you can barely move around in these things.
They cover your whole body
and they're just not the right size
and they're not practical for working out.
So if you want the best weight vest
for working out when it comes to the build,
the comfort, and the range of motion,
the Heria vest hands down
is the best weight vest for elite training.
You can find them on chrisheria.com,
but if you wanna win one before the official release date,
find out by watching the next video next Thursday.
All right, so we're gonna get into these ring push ups.
So first things first guys, grab really, really tight.
You wanna have a real good tight, tight, tight grip.
This makes all the difference, all right?
We're only as strong as our weakest links,
so you wanna make sure that grip is super strong
'cause that's the first point of contact.
So you're gonna kind of over grip it,
squeeze as hard as you can, move a bit, squeeze,
and we're gonna start dead in the center.
Perfect form, straight from your heel to your shoulder.
We're gonna go down, all the way down, chin up,
and then we're gonna come back up,
when we come back up, we're gonna twist and touch.
When you touch like this, you can feel the tension
in your upper chest and your
chest squeezing together, all right?
So we're gonna come back down,
squeeze your hands, control everything.
Come back up, twist.
So you see it also has that stabilization factor
of keeping these rings steady
which is really gonna fire up
those deep muscle fibers.
All right, let's go for a third.
(upbeat music)
All right.
All right, we're gonna move
on next into deep incline push ups.
Now we're gonna be using the rings
for that stabilization factor.
We're also gonna be using the vest
for more weight, increase that progressive overload.
Have a tight grip guys, tight, tight grip.
Let's put our feet up.
Now you can do this if you don't have this equipment,
you can just take three chairs together, all right?
Most important part is that
you're gonna be able to go down
and pass to go deep, right?
Now come back all the way up
to get that really, really long range of motion.
So you go deep, deep, deep.
Come up now.
We're gonna go for 10, all right guys?
So squeeze everything, squeeze that core, go down.
Control, control.
(lively techno music)
(exhales)
Last one.
Whoo.
(pants)
That one right there (exhales)
that's the upper chest killer.
If you guys could even do that without weight,
I'm proud of you guys.
(laughs)
So now we're gonna move on to ring flies.
All right, this is a tough one.
(pants)
So I'm gonna lose the vest for this one.
Oh.
Ring flies.
Remember squeeze, squeeze guys.
So now you should feel super light
after taking that off.
'Cause this is definitely a really hard move, guys.
So you wanna work your way into different angles
at the beginning before doing an angle like this.
All right, here we go.
(upbeat music)
Whoo, damn.
You can clearly see why you need to be adding
these exercises into that workout.
If you guys are really trying
to develop a strong chest, you need to rip that open.
You can't just stick to
the same bench press routine forever.
All right so next we're gonna move into 90 degree hold.
This is gonna be a static move.
Now we're using a different element in asymmetric position
to really put that overload on the chest
and it's a great exercise
to put in between reps if you're feeling a bit fatigued,
but it's also gonna push yourself a lot harder
than doing reps because of the time on attention
that you're holding in asymmetrics position for,
let's say you do 10 reps, 20 reps.
That should take about 15 to 20 seconds.
If you're really holding an asymmetrics position
as long as you can,
that can last all the way from 30 seconds to a minute.
That becomes a lot more effort
and a lot greater of an overload in the long run
than just busting out a couple reps really quick.
So now we're gonna go into some 90 degree holds,
and to really take this to the next level,
we're gonna put the weight vest back on.
40 pounds baby, let's go.
(lively music)
(pants)
Whoo.
(upbeat music)
All right so, if you can't do this move,
of course you just wanna hold it
with your feet on the ground just like this
and from here after a while
you should be able to lean forward, lift your legs up.
(upbeat music)
Whoo, damn.
It's like I got my son sitting on me
when I'm wearing this thing.
(exhales)
All right.
We're gonna go for the last exercise
and that's straight bar dips
and that's gonna emphasize mainly
on the lower portion of your chest,
so let's go straight for it.
So for these guys, these are the last reps.
So we're gonna make these count.
I want you to squeeze the bar.
I want you to come up as hard as you can.
Literally explode.
Try to get this bar off the ground
and when you come back down,
really control and slow yourself down.
So this is gonna be explosive mixed in with control.
All right guys, let's go for it.
(exhales)
so you're gonna explode and then come back, control.
(upbeat techno music)
All right so there you have it, guys.
Those are the top five exercises in my opinion
to grow a stronger and bigger chest
and to really take your training to the next level
and to get there a whole lost faster,
you're gonna need one of these.
Which you can pick up at chrisheria.com coming real soon.
We're gonna be putting something together
so that you have a chance to win one
before they even come out yet.
So watch the next video.
It's gonna come up next Thursday
for your chance to win one of the Heria weight vests
before they come out.
If you enjoyed this workout,
definitely smash that like button.
If there's any chest exercises
that you think I missed or that you thought
would of been dope to be in this video,
comment it down below so that other people
can try them out as well.
I'm also super excited and proud to announce
that we have reached over two million subscribers
on the THENX channel.
Honestly from the bottom of my heart,
thank you guys so much.
I never expected to get this far.
Definitely not this soon, but aye, here we are.
So hard work definitely pays off, keep chasing your dreams.
We're gonna have that two mil subs special video
for you guys this Sunday on the THENX YouTube channel
and before I go I wanna give you guys
a tiny sneak peak into the brand new Heria Pro app
that will be updated and released
in just a couple of weeks, check it out.
All right so here's a preview
of the new and improved Heria Pro app.
So as you see, as you log in
you get to your collections and these are all workouts
that I created and saved into different folders.
Shoulder day, Chris Heria's whole body workout day.
If you wanted to check one of these,
so you can open them right here.
And there's a move for every single exercise
just like before except with a whole nicer interface.
As you can see, my personal workouts that I'm posting
are gonna be right at the top,
so you can click into one of those and get started.
Click to see all my workouts right on the side
and I'll be posting all my workout programs
on a weekly basis right here, guys.
This new app design is way more organized
and it flows way better.
This is gonna be the perfect app
for designing your workouts, creating programs,
and also getting your hands on all my programs specifically.
The update for the Heria Pro app
is coming out in just a couple of days
and you can already download the app in your app store
or Google Play Store right now.
So that's all I'll show you guys for now.
I'll show you a little bit more in the next coming videos.
I will see you guys next Thursday.
Mad love, peace out.
(upbeat music)
(thumping)
Smash that like button, guys.
(rapid thumping)