- What's up?
Elite THENX athletes, it's Chris Heria.
Welcome to another video of Official THENX.
Today, I'm going to show you how to get
a bigger chest without weights.
(upbeat techno music)
Alright so let's get started.
So today I'm going to show you guys
how to get a bigger chest without weights.
So if you're not using weights,
most likely doing some form of calisthenics training
and there's only so many progressions
that you can go through,
so many repetitions that you can hit
until you're eventually just doing the same thing
over and over again.
Your body is going to get use to these reps.
Your body is going to get use to these workouts.
You're eventually going to find yourself
slowing down, or maybe even plateauing.
So, a big game changer to introduce
into your workout regimen are resistance bands.
Resistance bands are gonna bring an aspect
of persistence and resistance into your workout regimen.
There are huge benefits to using
assistance and resistance in your training.
Now, resistance of course, is going to add
more external force in your exercises.
Similar to weights, except that weights
is a constant equal resistance through full range of motion.
Now, with the resistance band, it increases its resistance
as the band expands.
Making it more difficult the closer you get
to the end portion of your rep.
The closer you get to the top of your exercise,
the more force you're going to need to apply.
Now, the second benefit to the resistance band
is the ability to use it for assistance.
When you're using assistance training,
you're going to be able to preform harder exercises
that you couldn't do without that extra assistance.
At first, it may challenge you to do more harder
progressions or more harder exercises with assistance
but you still will be able to put in a couple reps
in there even if it's three or four.
Because eventually, you'll master those three or four
and then those will turn in to multiple repetitions.
Eventually, you'll master that exercise or progression
with that assistance and you'll be able to do
a lot more repetitions.
At that point, that's when you'll be able to reduce
the amount of assistance that you're using,
use less of the band and more of your own strength.
Now your repetitions are going to greatly decrease
at this point, but at least you're doing more weight,
you're doing more of your own body weight,
harder of a progression than you were doing before.
And that's the whole point.
Eventually you're gonna be doing it on your own.
You use less and less and less assistance.
The more you master it with a certain amount of assistance,
you lighten that assistance,
lighten it until you're basically doing it without it.
Now a lot of these moves that you guys think are impossible,
the one-arm pull ups, full pledge,
a lot of these advanced movements are achieved
through assistance training.
The only way you're gonna be able to get to these hard moves
that are impossible to do when you first start
is by doing it with some assistance.
So basically, a great way to get your training
to the next level without weights
is using resistance and assistance training
with a resistance band.
And you can pick up your resistance band
at THENX.com/shop.
Now I'm gonna show you guys a chest workout
where we use assistance training
and resistance training applied into these exercises.
This workout should take your training to the next level.
And the first exercise is gonna be dips.
From there we're gonna move onto pushups
and then we're gonna go into resistance band flies.
Then we're gonna move on to the assistance
part of the training,
and we're gonna go for much more harder progressions
that maybe are more difficult to do on your own,
such as the lean planche pushups,
impossible dips, and then one-arm straight bar dips.
So if you guys are ready, I'm ready.
Let's go ahead and get started.
(upbeat music)
Alright so we're gonna start off with dips.
So to add resistance onto your dips,
you can just put the band,
twist it like this so it stays aligned.
Put the band over your neck,
and from here, you apply it down onto the dip bar,
and you use it for resistance in a dip.
Now to put assistance on it,
would be stepping on it,
and this would help you
loosen the load of how much your body weight weighs.
It's gonna help you increase your repetitions,
to be able to add more reps into your workouts,
but we're not doing that.
We're doing resistance.
So you want to put this up on your neck.
Come right here.
Then we go full range of motion.
Start at the top, all the way locked out.
As you can see from here,
you feel the majority of your weight
of the majority of the tension
of the force of the band is right here.
Right?
Normally the opposite of when you rep.
Normally, right here, is the most intensity.
Here, it's less intense on the band,
the higher you go on it gets heavier,
heavier, heavier and harder.
Let's go ahead and rep these out.
(dramatic music)
(exhales sharply)
All right.
And of course,
after using the resistance,
go on and just rep it out.
(dramatic music)
All right.
Just a couple dips
to show as an example.
Let's move on to the next exercise.
We have pushups.
So pushups work the same way.
Put them around like this.
Instead of putting it on your neck,
kinda put a little further back, right here.
Right on top of the triceps by the shoulder blades.
Now, each resistance band that you get
is gonna have its own amount of weighted resistance.
The thicker it is,
the more of a weighted resistance it's gonna be
or the more weight of assistance it will be.
So you want to make sure to get a couple
so that you can be able to train in different weights.
So for example, if I was to use a lighter one of these,
this would be a lot easier.
Thicker will be heavier.
(dramatic music)
And then, drop set to normal pushups.
You can even throw in a couple explosives if you want.
(dramatic music)
All right.
(exhales sharply) Moving on.
All right so the last exercise
that I'm gonna show you that uses resistance,
for the bands, (breathes heavily)
we have resistance band flies.
All right.
Let's go for it.
So we're gonna bring our arm across our body and up.
Make sure that you cross your upper chest, your upper pec
and bring it back down.
Control.
Here we go.
Very similar to a cable fly, guys.
(dramatic music)
All right, switch it.
(dramatic music)
All right.
Now let's move it on into assistance part of the workout.
I'm gonna show you how to use these bands for assistance.
So the first exercise for assistance
is gonna be lean planche pushups.
Let's go.
All right, so we're gonna put it over,
put one side through,
and let's start.
So this is an assistance move.
We're gonna put our foot through.
So now it's doing the opposite.
Instead of giving us more force,
it's actually helping us lift our body up.
So normally, maybe a lot of people can't
do this move without this thing,
but applying this thing onto it is gonna
give that little extra pounds leverage
of a lift off your body.
It's gonna help a lot.
Now I'm using the lightest one, the red one.
So of course, anybody can really realistically do this move.
It just depends how heavy, how thick the band is.
All right?
So let's go for it.
(upbeat music)
(drowned out by music)
If this is hard for you guys, use a thicker band.
Try the black one, try the green one.
Try a thicker one.
You should be able to do this.
So we're gonna move on to the second exercise
of the assistance training.
We have impossible dips.
Let me show you why they're called impossible dips.
(upbeat music)
All right.
So do to this move,
you're basically coming up from this position right here,
and coming straight up.
And you cannot move your body forward.
You cannot jerk your body.
Just literally from your arm,
moving straight up just like that.
Okay?
It really takes a lot of chest and a lot of tricep.
All right.
So this is how we're gonna train
to eventually get this movement.
You put your resistance band over the bar,
just like this.
From this position right here,
we come up, put our legs over,
and sit down.
From this position, we're gonna push, come right back up.
So from this position lean back, and lower your body.
You don't want your shoulder to pass your hands.
Same thing when you come back up.
Don't let your shoulders pass your hands.
Lean back on this move.
See, we lean back, then come up.
(upbeat music)
(exhales sharply)
Whoo!
So this is a tough move.
If you can only do a couple of reps, don't worry about it.
You'll get the hang of it.
All right.
We'll go on to the last move.
I'm gonna need some chalk.
(upbeat music)
We have one-arm straight bar dips.
(dramatic music)
All right.
Switch it up.
(upbeat music)
I think it was harder on my left hand.
I got to work on my left hand more (chuckles).
But that's the last exercise of this workout.
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check out THENX Ignite.
It's our pre-workout that's gonna
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You can pick it up right now at THENX.com/shop
along with all of the other stuff in our shop
like the THENX joggers,
they're just restocked,
our shirts that are just restocked,
wrist wraps, weight belts, and a whole lot more
that's gonna take your training to the next level.
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One last reminder, guys.
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We'll be hitting it soon,
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See you guys next Sunday.
Love you guys so much.
Peace out.
(dramatic music)