- What's up guys, it's Chris Heria.
Today you guys are gonna be
following along with my push day.
We're gonna be training chest, triceps,
and shoulders all at the same time.
Training all three of those muscles within every exercise.
And because most people don't have access
to the gym I'm gonna show you how to do this
without any weight or equipment at all.
And if you think you don't need to be doing this
because you have access to weights and a gym
you should still be incorporating this type
of training into your workout regimen.
Because these kind of exercises and this type
of training engages your muscles differently
and gives you benefits that weights don't.
And even those benefits can transfer into the weight room.
Today we'll be doing compound exercises
using our own body weight.
And these exercises require and develop
more muscle coordination and connection.
And because we're activating more muscles
in our body we're burning more calories.
For today's workout we're actually gonna take
two compound movements and put them together
to maximize our time under tension and to make sure
that we're thoroughly engaging all three
of those muscles, chest, triceps, and shoulders,
making this workout super effective
in the shortest amount of time possible.
So, if you guys are ready to get started
the first two compound movements
we're gonna put together are push ups and wall walks.
We're gonna do three wall walks.
And for every walk walk we're gonna
do five push ups, let's get started.
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♪ Heria music ♪
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♪ Heria music ♪
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All right, so there were the push up wall walks.
That one was pretty tough, but I always like
to start my workout routines off strong.
Now, remember, with every exercise
we're gonna be engaging our chest, triceps, and shoulders.
But each part of the exercise is gonna be emphasizing
a little bit more on one particular muscle group.
For example, when you're doing the push ups
you're emphasizing more on your chest and your triceps.
And when you're walking up into your walk walks
you're emphasizing more on your shoulders.
Now, the next exercise we're gonna get into
we're gonna be combining two movements,
typewriter push ups and archer push ups into one.
Typewriter archer push ups, let's get right into them.
We're gonna go for 10 each.
Start all the way at the bottom, one arm straight,
bend from the one side, push up,
come back down, both sides is one.
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♪ Heria music ♪
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♪ Heria music ♪
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(exhales deeply) Woo, now that one is definitely a killer.
Now, that particular exercise really emphasizes
on your chest throughout every part of the exercise,
but even your shoulders and your triceps as well.
Because you have a constant contraction.
Because you're staying low,
transitioning from one rep to the other.
And as you move side to side you're really
gonna feel your shoulders fire up.
For the next exercise we're gonna be putting bench dips
and reverse plank together, let's go for 15.
Let's go deep to a bench dip, come all the way up.
Now, lean back all the way as hard as you can
onto your rear delts, come back down.
(rhythmic hip-hop instrumental music)
♪ Heria music ♪
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♪ Heria music ♪
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All right, this is the last one,
really push back on your triceps and your delts.
Hold, breathe.
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(exhales deeply) All right, that one you should
really feel your shoulders fired up,
specifically in your rear delts and even in your triceps.
As we come down into the bench dip
we're really emphasizing on our lower chest and our triceps.
Then, as we begin to come up and reach full extension
we're shifting all our weight back onto our triceps
and our shoulders to complete the engagement
of all three muscles: your chest, triceps, and shoulders.
And you notice that every single exercise we're working
different parts of our chest, triceps, and shoulders.
Because these muscle groups have many muscles within them.
You need to be making sure that you're training and growing
all the separate muscles within each muscle group
to really see results, get stronger, and make progress.
Now, this next exercise we're gonna get into
we're gonna be doing a pseudo push up,
and then transitioning straight
into a pike hold, let's go for 15.
Now, remember, when we're doing pseudo push ups
our hands need to be by our waistline,
and our body needs to be straight.
So, we're gonna come down flat, then we push up.
We're gonna push up with our hips, going straight up.
Come back straight, let's go for 15.
(rhythmic hip-hop instrumental music)
♪ Heria music ♪
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♪ Heria music ♪
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All right, there we have the pseudo
push ups with the pike hold.
And if handstand push ups or 90 degree handstand push ups
is something that you want or something
that you're training for definitely try this move out.
It's gonna help you get used to and develop the strength
for the transition and train your chest, shoulders,
and triceps simultaneously the same way
you would do when you're doing the press
in your handstand push up or 90 degree.
Now we're getting into the last exercise.
We're gonna be combining skull crushers
with diamond elevated push ups.
We're gonna go for 15, and I want you guys
to give it everything you got
for these last reps, let's go for it.
We're gonna have our elbows straight down passed our head.
Come back up, walk a little bit up,
complete the diamond push up.
(rhythmic hip-hop instrumental music)
♪ Heria music ♪
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♪ Heria music ♪
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♪ Heria music ♪
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All right, there we have the diamond
push ups with the skull crushers.
That's gonna complete round one of this workout routine.
If you can get through round one that's a great start.
Over time if you can work your way up to four rounds
of this, then that's a solid workout routine.
Thank you following along with me today.
Hopefully you've learned that you don't need
a gym or equipment to get in shape.
And even if you already train at the gym
this is still something that you want
to incorporate into your workout routine.
And it comes with benefits and develops strengths
that weights alone won't give you.
In fact, these new strengths and skills
will even transfer over into the weight room.
With that being said, thank you guys so much for watching.
If you enjoyed the video definitely smash that like button.
Share this video with a friend
that's trying to get in shape from home.
And subscribe if you haven't already.
I post every single Thursday 2:00 p.m., USA Eastern Time.
And if you comment within 30 minutes of any video
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And to get this workout on your phone and full access
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that I've created with specific goals in mind
like burning fat or building muscle, then download
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And join the millions of other people
all around the world getting in the best shape
of their life right now Chris Heria style.
And, lastly, I'm so excited to announce tonight at midnight,
October 18 my song Fire is gonna drop across all platforms,
Apple Music, Spotify, SoundCloud, and even TikTok.
Make sure you guys check it out tonight.
I appreciate you guys so much
for always listening and always supporting.
And once Fire drops tonight at midnight,
as soon as I reach 100K plays on my personal SoundCloud
I'm gonna release the full album of all the songs
that you guys have been waiting for.
All the songs that you've heard on our YouTube channels,
as well as some tracks that you haven't heard yet.
And when that happens I'll be announcing it on my Instagram.
So make sure you're following me on IG.
And on my Instagram with every post I always do
some type of giveaway, so if you guys want a chance
to be a part of that make sure you're following.
With that said thank you guys so much for watching.
I can't wait for you guys to hear my new song Fire tonight.
I want you guys to blow it up and put it on repeat
as soon as it drops, thanks so much in advance.
And I will see you guys next Thursday 2:00 p.m.,
USA Eastern Time, mad love, peace out.
♪ Ain't gotta prove nothing you know that about us ♪
♪ You ain't gotta do nothin' because I do it for us ♪
♪ Anything you want I'll have it waiting for us ♪
♪ And even when you got no makeup on you're gorgeous ♪
♪ You should no nothing could ever come before us ♪
♪ No heat you could be main girl ♪
♪ For a week then I'm on a plane girl ♪
♪ But I can do it if you only want the fame girl ♪
♪ I seen that shit go to her head she aint the same girl ♪
♪ We're playing with fire ♪
(heavy hip-hop instrumental music)
Smash that like button guys.
(banging)