- What's up THENX athletes, it's Chris Heria.
Welcome back to another THENX video.
Today, I'm gonna be showing you the best push workout
that can be done anywhere using just your own body weight.
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Now to get the best push workout,
you'll need to effectively engage
and train all the muscle groups
that are involved when pushing.
From your upper body with shoulders, chest, triceps,
and even assistance with your core to your lower body
with your quads and your calves.
And for the best push workout
when it comes to calisthenics or bodyweight training,
you wanna make sure that you're progressing
towards the most advanced bodyweight skills,
which all pushing fundamentals
and progressions derive from.
Those being the full planche push-up, the 90 degree push-up,
the handstand push-up, and the pistol squat.
So today's routine is gonna incorporate skill training,
strength training, and muscle building,
for our upper and lower body.
We'll be using just our own body weight for resistance,
and we'll be utilizing drop sets
through progressional training,
helping us reach our hypertrophy
which will build us way more strength and muscle.
So whether you're a beginner, intermediate, or advanced
you can use this workout to improve your calisthenics skills
and strength to be able to do
these harder exercises in the future.
Not just looking strong, actually being strong.
And the progressions we're gonna be using today
are the same exact exercises that I used myself
to unlock these harder skills.
So if you're ready to get started
all you're gonna need do is download the THENX app
in the app store or Google play store.
Open up to the YouTube workout section.
You'll be able to find this routine
so that you can properly follow along.
And before we get started smash that like button.
We're ready to go.
We're gonna start off with a drop set
using the progressions that are gonna develop your strength
and technique for the 90 degree push-up.
With elevated pseudo to pike push-up for 10 reps
and then going into a 90 degree hold for 10 seconds.
And I'll be showing you three different levels.
You're gonna choose the variation that's right for you.
And with this first set
we're gonna be engaging our shoulders,
our chest, our triceps, and even our core.
So I'm gonna start off with my 10 reps
of elevated pseudo push-ups to pike press.
If you can't do this elevated,
you can always do it on the ground.
It's gonna make it a lot easier.
Now you wanna make sure
that your hands are actually a little far back
when you're in your pike position,
then you can go ahead, come forward.
And from here, we'll do our push-up.
Go into a pike position, come back forward, down.
Push-up.
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You wanna make sure from this point,
your arms are straight as you come down.
Then you can bend them, push back up.
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And with this exercise, it's actually a combination
of two progressions into one.
The pike push-up or elevated pike push-up,
which develops your strength
for the handstand push-up, combined with the pseudo push-up
which develops your strength for the full planche push-up.
And a 90 degree push-up is actually a combination of both.
Last one.
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All right, now, if you've never done this exercise before
I'd highly recommend to try it on the ground first,
'cause this is a pretty difficult exercise.
Now let's not waste much time
and get right into this drop set.
The next exercise we're gonna do
is gonna be a 90 degree hold.
Now the hardest way to do this, is gonna be to
drop into a push-up position like the bottom
of a pseudo push-up with your hands by your waistline,
lean forward, till your feet get off the ground.
If that's too difficult,
you can get into that same position,
down, lean forward, and then bring one foot off the ground.
Make sure your hands are by your waistline.
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And if that's too difficult
you can just hold this position down here.
All right, 10 seconds.
Let's go for it.
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♪ Heria Music ♪
All right.
There we have the 90 degree hold.
It might look tough, but don't get discouraged.
Anyone can start with the very first move
and it's all about building your strength,
just to move on to the next progression.
Once you've mastered the first variation
and you can hold it for 20 to 30 seconds,
you can begin to move onto the second variation
and trying to master it for 10 seconds.
Eventually building the strength
to be able to do the last variation without using your feet,
if you stay consistent.
And now we're ready to move on to the next
push drop set that that's gonna
develop your strength and skills
to eventually do full planche push-up.
The first exercise is gonna be pseudo planche push-ups
for 10 repetitions,
immediately followed by planche leans for 10 reps.
Let's go for it.
So to get a pseudo push-up,
again you wanna start in a push-up position.
As you can see, my fingers are actually slightly
pointed out, thumbs facing forward.
I wanna lean, get into my tips of my toes
until my hands are about at my waistline.
Then I'm gonna lean forward as I come down.
Come right back up, making sure
that I'm leaning forward throughout the entire duration
of the rep and that my hands stay near my waistline.
When you're first getting started, you may only
be able to do push-ups, leaning a couple inches forward
but the more you do this, the stronger you're gonna get
and you'll build the strength to be able to lean
even more forward while doing push-ups,
eventually getting your hands to your waistline.
Eventually building the strength lean so far forward
that your feet just come off the ground,
resulting in full planche push-ups.
Also, make sure your arms lock out at the top
because you're gonna need to develop
that straight arm strength for real full planche push-ups.
All right.
And there we have it.
Now let's immediately get into our planche leans
for 10 reps.
It's gonna be just like doing a pseudo planche push-up,
same position, but we're just gonna lean as far as we can
until our hands reach our waistline,
or as far as you can go, and then come right back,
keeping perfect form.
You don't wanna rush this.
You wanna get really good and used to leaning forward.
Develop that strength.
This was one of the main progressions
that I used to unlock my full planche.
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Eventually, you develop enough strength
to lean forward that your feet will come off the ground.
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♪ Heria Music ♪
Last one.
All right.
And there we have planche leans.
It's really important when doing this exercise
that you do it with your arms locked
and not with your arms back.
You need to make sure that our arms are locked out
so that you're developing your straight arm strength
as well as building your tendons and your ligaments.
Now we're ready for the next push drop set
that's gonna use the progressions that develop
our strength for the handstand push-up.
And after completing this drop set,
not only are we developing our full planche push-up skills,
but we're strengthening the pushing muscle groups
of our upper body, our shoulders, triceps, chest,
and even our core.
That's gonna be elevated pike push-ups for 10 reps,
followed immediately by pike push-ups for 10 repetitions.
If elevated pike push-ups are too difficult
just go straight into the pike push-ups.
Let's go for it.
You wanna make sure that you're using perfect form.
So keep your legs straight.
Walk all the way up into pike position.
Come all the way down, back up.
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♪ Heria Music ♪
Squeeze your core.
Almost there.
Last one.
All right.
Now let's get right into these pike push-ups.
And if you notice I'm putting the crown of my head
down into the ground.
So make sure you're using perfect form.
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So we're gonna get up into a pike position,
come down, crown of your head, come right back up.
Core tight.
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♪ Heria Music ♪
All right, and there we have the pike push-up.
Now for pike push-ups,
of course you're gonna develop your skills
for your handstand push-ups, but they're also very effective
for building the size of your triceps and your shoulders.
And now we're ready to move on to our lower body
and develop our skills for this pistol squat
as well as our quads and our calves.
We're gonna start off with assisted pistol squat,
10 on each leg,
followed up by jump squats for 20 repetitions,
and finishing off with single leg calf raises
for 10 reps each and calf raises for 20 reps.
We're gonna try to get through this entire drop set
without any breaks.
For the first exercise, just find an elevated surface.
You wanna lower your body into that surface,
controlled with one leg and stand right back up,
for 10 reps.
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Control, squeeze the core.
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♪ Heria Music ♪
So two more.
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All right, now let's switch legs.
And of course the better you get at this
the more you develop strength in your legs.
You can do this on an even lower surface.
And after developing even more strength
then you just take the surface away.
Let's go for the next leg.
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♪ Heria Music ♪
Let's go two more.
Last one.
All right.
Now let's go straight into jumping squats.
You should be getting nice and low.
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Explode as hard as you can.
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♪ Heria Music ♪
Two more.
19.
And 20.
All right.
Now we're gonna go straight into single leg calf raises
for 10 reps each.
Use the wall for assistance.
All the way up, nice and controlled, squeeze your core.
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♪ Heria Music ♪
Nice stretch on that last one.
All right, let's switch.
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♪ Heria Music ♪
Last one.
Nice squeeze.
All right.
Now let's finish off with 20 calf raises.
And if you come out a little bit,
you'll have more of a range of motion in your calves.
All the way up, all the way down.
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♪ Heria Music ♪
Do my next 10 like this.
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♪ Heria Music ♪
Last two.
19.
And
20.
You can even feel that in your glutes too.
And that's gonna finish off our lower body drop set.
Working every muscle group
in our body that involves pushing, as well as developing
every advanced bodyweight pushing skill,
like the full planche, 90 degree push-up, handstand push-up,
and the pistol squat.
And if you were able to complete this routine
up to this point, congratulations,
you're on your way to not just looking strong,
actually being strong, building muscle
and getting shredded while simultaneously
developing the most advanced bodyweight skills.
Now to get the most out of this routine,
you should do this at least two more times.
And after you finished three rounds, I'd highly recommend
working on some fundamental strength building for pushing.
Specifically, weighted dips, push-ups, and squats.
If you don't have access to any weights,
then I highly recommend doing high repetitions
of explosive negatives, pushing as hard
as you can while controlling the negative movement
as slow and controlled as possible.
That's gonna create the most amount of resistance
if you don't have extra weight,
getting you a whole lot stronger in your pushing strength
and being able to apply this new strength
into your skill development.
If you could do one round, amazing.
If you could do two, even better.
You can divide your 50 reps however you'd like
to be able to complete them, as long as you complete them
before moving on to the next exercise.
And don't forget this whole entire routine
is on the THENX app.
So make sure you download the THENX app in the app store
or the Google play store to get this routine on your phone,
as well as full access to all our workout programs.
Technique guides that will teach you what to train
step-by-step to achieve the hardest calisthenics skills
as well as daily workouts so you're gonna have you
in the best shape of your life.
And join the millions of other THENX athletes
around the world that are on our app
getting in the best shape of their lives right now.
So thank you so much for watching.
If you enjoyed the video, please smash the like button.
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And with that said, I'll see you next Sunday
8:00 PM USA, Eastern time.
Mad love and peace out.
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