- What's up, It's Chris Heria. Welcome to another vlog.
Today, I'm going to be showing you how to get a bigger chest
right from home by just doing push-ups.
Now, if you're wondering if you can actually build muscle
and grow your chest from home without weights.
The answer is definitely yes.
Your body doesn't know whether the resistance
is an external weight being applied or your own body weight.
All that matters is that force is being applied
to the desired muscles and you're creating an overload.
That's how you're going to tear muscle fibers
and allow them to grow back thicker and stronger.
And of course, there's other things
that will help you build muscle in general,
like getting enough sleep and the proper nutrition.
And when it comes to building a bigger chest
or any other muscle group, it's important that you
work out all the muscles within the muscle group.
And working every muscle within a muscle group is not only
going to ensure that you're getting you're maximum growth
potential for size but also for strength and functionality.
Your body is only going to be as strong as its weakest link.
If there's an area of your chest that's underdeveloped,
not only is it going to look smaller, it's limiting
the amount of strength that you can use with your chest.
And it's also going to eventually create
an imbalance and injury.
Now your chest is made up of two muscles.
That's your pectoralis major and minor, but it can be broken
down into upper, lower, outer, middle and inner.
So what the workout we have today,
not only are we going to hit all the areas
of our chest to make it bigger and stronger,
but we'll also be using different techniques
to tear more muscle fibers to allow more muscle growth.
Now there's a lot of push-up variations effective
for your chest but if you're trying to specifically
grow your chest, I've chosen exercises that keep your
muscles engaged for a longer amount of time.
Helping us to reach hypertrophy and we'll also be
isolating each peck, not only to increase the overload
but also to eliminate possible muscle imbalances.
So if you're ready to get started, all you're going to
need to do is download the Heria Pro app
in the app store or Google play store.
Open up to the YouTube workout section,
you should find this routine and we're ready to get started.
Now, this workout is going to be super effective for you
whether you're a complete beginner or advanced.
Every single exercise that we're going to be doing today
can be modified by just doing it on an elevated surface.
That can be on the side of a table, a desk,
the side of your couch or any other elevated surface.
And for everyone else, I want you following along with me.
And if you feel fatigued at any moment,
continue on, on an elevated surface.
Eventually the more you do this,
you're going to get a lot stronger.
You're going to be able to do a lot more on the ground
and less on an elevated surface.
And pretty soon you'll be doing everything on the ground.
So the first exercise we're going to get into
is gonna be wide push-ups.
So let's start in a push-up position.
We're going to take a wide hand position.
As you can see, my fingers are pointed out.
I have my body straight keeping my core tight
and we'll go all the way down all the way back up.
Let's go for 20 repetitions.
(slow house music)
All right, there we have the first set, 20 wide push-ups.
So with the first exercise, we just hit our outer chest
and you notice I'm trying to make every single rep count.
Don't rush through any of these repetitions.
For this to be most effective and to get the most benefits
you need to respect each rep.
Now we're ready for the next exercise.
It's going to be elevated push-ups.
Now the higher the elevated surface, the more body weight
you're applying onto this exercise making it more difficult.
So choose the height of an elevated surface
that's going to challenge you.
We're going go for 20 repetitions.
You can even start off with the height of a book.
If you can't do that, just do normal push-ups on the ground
or normal push-ups with your hands elevated.
Let's go for 20 repetitions.
(slow house music)
All right and there we have the elevated push-ups.
With this hand position, we're working in the middle area
of our chest and with our feet elevated,
we're working the upper area of our chest.
Now we're going to move on, working the inner area
of our chest with some diamond push-ups.
And again, we want to go for high repetitions
to help us reach hypertrophy because that's going to build
thicker and stronger muscle.
So let's get down to the ground,
get into these diamond push-ups.
If you're a beginner, you can do it on an elevated surface.
We'll go all the way down, all the way up.
Keeping your core tight and your body straight.
(slow house music)
All right, there we have the diamond push-ups
and I'm already feeling a great pump
in my chest and in my arms.
Now, at this point, if you were feeling fatigued
and you had trouble completing those 20 repetitions,
you can always do as many as you can on the ground
and then finish the rest on an elevated surface.
You may actually find that these exercises
are more challenging than the ones that you're doing
in the gym, if you're not often training them.
So now we're ready to move on to the next exercise.
This one, we're going to be isolating each peck.
Increasing the overload twice as much on each peck
individually and helping us fix any imbalances.
We're going to be doing that with pulse Archer push-ups.
So let's get down on the ground.
If you're a beginner, grab your elevated surface.
We're going to come down on one side give it three pulses.
One, two and on the third one,
you're going to come all the way up.
Let's go for five on each side. So that's two.
(slow house music)
Switch.
And that's five, both sides.
All right, we are flying through this routine.
This next exercise is really going to work
our fast-twitch muscle fibers.
So we're recruiting even more muscle fibers,
which is going to help us build
bigger, thicker and stronger muscle.
We'll also be really focusing on the negative portion
of this movement to really emphasize on the contraction
as well as the time on retention
for our muscles with the next exercise,
side to side explosive negative push-ups.
So let's get down to the ground.
We're going to go for 12 repetitions.
You're gonna come down, explode to the one side
and really work that negative.
(slow house music)
You wanna explode as hard as you can.
All right, we're almost done.
We just have one last exercise to go.
We're gonna use this last one
for a real serious pump and burn out for our chest.
An excellent way to end this routine.
We're going to be going for push-up 21's.
That means we're going to break down the range
of motion for our push-ups with seven reps each.
So we're going to go halfway to the top seven times,
halfway from the bottom seven times
and then a full range of motion seven times.
Making sure that we give quality
to every range of motion throughout our push-up.
There's a lot of times, especially when we're fatigued
and working out, where we may only be emphasizing
on certain portion of the range of motion.
If you want true strength and power you need to be
consistently strong throughout the entire range of motion,
not just at a particular point in the rep.
So let's finish off strong with this last exercise.
You're gonna start from halfway up first. One, two.
(slow house music)
Now, all the way down, halfway up.
Squeeze.
All the way, full range of motion.
All right, there you have it.
A complete routine to get a bigger chest
right from home using just push-ups.
And in just a couple of minutes, I have a crazy pump.
If you were able to get through this with me,
congratulations, you're on your way
to building a solid chest.
And the more you do this, the stronger you're going to get.
Eventually you're gonna be able to go for more rounds.
And to see the most results you want to be able
to do it at least three to four rounds.
That will complete the full chest workout
and definitely give you way more results.
And don't forget to get this workout on your phone
as well as full access to all my personal workouts
and workout programs that I've created
with specific goals in mind.
Like burning fat while simultaneously
building solid muscle with minimal to no equipment.
Even workout programs to build some serious muscle
and strength in the gym or at the park,
mastering your calisthenics.
Get it all right now, right on your phone
by downloading the Heria Pro app
in the app store or Google play store.
And start getting in the best shape of your life right now.
It's like having me as a personal trainer right
in your pocket. And to make sure that you get full access
to all my workouts and programs,
make sure you become a member at heriapro.com.
If you enjoyed the video, definitely smash that like button.
Leave a comment down below.
Let me know what you want the next video to be about.
What you're working on specifically.
And definitely share this video with a friend
that wants to build their chest from home
without any equipment using just push-ups.
Or anyone else that claims you need weights
to build muscle, show them this video.
And if you haven't already make sure you subscribe.
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A lot of the pieces in this collection you've seen
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Visit chrisheria.com.
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Shop them right now before we're all sold out
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Mad love, peace out.
(whooshing)
(lounge music)