- What's up Thenx athletes. It's Chris Heria.
Today I'm gonna be showing you a chest workout
that you can do from the comfort of your own home
or anywhere to replace the one at the gym,
using only resistance bands.
Resistance bands are a lightweight
but effective piece of equipment
that can create or reduce resistance
depending on what band you use,
and can be a great tool
when wanting to build a big and strong chest.
Now resistance bands build muscle the same way
that the machines and the weights you find in the gym do
by applying resistance and tension on your muscles
with a progressive overload.
The benefits of using resistance bands, however,
aside from being lightweight and easy to travel with,
is that the resistance band places constant tension
throughout the full range of motion of an exercise,
no matter how fast you do your reps,
and create progressive resistance that increases
throughout the concentric phase of an exercise.
With free weights, the resistance is created
by the weight of what you're lifting
and is pulled in one direction down by gravity,
and tension can actually be reduced
with the speed of the reps,
unlike with the resistance bands.
So for today's complete chest workout,
I've chosen five exercises to replace five common exercises
you'd often see and do in the gym,
and even added one bonus exercise
to take your training to the next level,
using a resistance band.
So if you're ready to get started,
all you're gonna need to do is open the Thenx app
in the app store or Google play store.
Open up to the YouTube workout section.
You should be able to find this routine,
smash the like button on this video,
and then we're ready to get started.
If you don't have a pair of resistance bands,
you can always pick some up at THENX.COM/SHOP.
And if you'd still like to follow along
with this workout routine,
I'll be showing you alternative exercises
that you can do without the band,
so that you can still do this chest workout
and make some gains.
So if you're ready for the first exercise,
we're gonna be going for explosive negative push-ups
with theresistance band,
to replace the bench press in the gym.
Now, if you're not doing this with a band,
you can just do normal explosive negative push-ups,
either on the floor or on an elevated surface,
if that's too difficult.
And if you're using a resistance band,
I want you to grab it, twist it up, put it behind your back.
And then like this, we'll either take it to the ground
or on an elevated surface if that's too difficult.
Let's go for 20 reps.
Explode up, control the negative.
(chill out music)
Make sure your core is tight.
(chill out music)
Let's go, two more, 19.
Last one, (exhales) 20. (exhales)
All right, there you have it.
Now, if 20 in a row is too difficult,
you can always break it up.
Do two sets of 10, or just do as many as you can
with the resistance band,
then take it off and do as many as you can without it.
You'll notice that the push-up
is the same movement path as the bench press,
except my core is way more engaged.
And by doing explosive negative style,
we're increasing the time under tension,
and creating hypertrophy,
getting way more bang for our backs for this exercise.
And if you wanted it to take it one step further,
you can always increase the range of motion
by putting your hands onto something elevated
like two chairs.
That's a super effective exercise for your entire chest.
Now we're gonna move on to an exercise
emphasizing on your lower chest.
To replace the decline bench press,
that's gonna be resistance band dips.
Now the best place to do dips from home
is by using two chairs.
I'm gonna be using these two boxes.
Now, if you don't have a resistance band,
you should just be doing normal dips between two chairs.
You can even do jumping dips if that's too difficult,
or bench dips as an easier progression.
If you have a resistance band,
you're gonna choose any one of those progressions,
hold it like this, twist it up, put it behind your neck,
and we're gonna go for 20 reps.
All the way down, all the way up.
(chill out music)
Last one.(exhales)
All right, (exhales) that feels way more effective
when you're using a resistance band.
We're only two exercises in and I already feel a crazy pump.
And when it comes to decline bench press,
this is an exercise I wouldn't really do
with weights anyway.
In my opinion, the best way to work your lower chest
is gonna be dips, weighted dips or resistance band dips.
Now moving on to the next exercise
to emphasize on our upper chest,
that's gonna be the declined push-up
to replace the inclined bench.
All right, I'm gonna put the resistance band back on,
switch it up a couple of times, put it behind the back.
If you don't have a resistance band,
just do this without a band.
(chill out music)
Here we go, 20 reps.
If that's too much, break it up in two sets of 10.
That's still too much? Do as many as you can.
And then finish the rest on an easier progression.
(chill out music)
Last one. (exhales)
All right. Sheesh, I am on fire right now.
It's crazy what these resistance bands can do.
Now for this exercise,
you don't have to have your feet up too high.
In fact, the higher your feet are,
the more you're gonna start to engage your shoulders.
Just make sure your back is straight,
your feet are above a horizontal position,
and you're properly engaging your upper chest.
Now we're going to be emphasizing on our inner chest,
with resistance band diamond push-ups,
to replace a close grip dumbbell press.
Now all the exercises we did before
work your triceps as well,
but this one is really gonna kill your triceps.
Now, again, you can do this on elevated surface.
If you don't have resistance band, you can do it without it.
But if you have the strength,
I want you to do it on the ground.
All the way down, all the way up.
(chill out music)
All right, whew, we are flying through this.
That's officially 80 repetitions down.
And after this last exercise,
we're gonna have 100 reps completed.
Now we're gonna emphasize again on our split,
from our outer to inner chest,
with resistance band flys,
to replace the cable fly or dumbbell fly you do at the gym.
And if you don't have a resistance band,
you can always do the fly push-up on the floor,
or on an elevated surface.
And the best place to hang or suspend for this exercise
is gonna be something like a sturdy door knob
or handle like this.
You put it through the loop, boom!
Now you have yourself a cable fly.
Now for this exercise,
we're actually gonna need two sturdy positions.
So I'm fortunate enough to have this pull up bar frame,
I'm gonna put a resistance band on each side.
But if you don't have two sturdy spots like this
to put up two bands, you can always just use one handle
and do one arm at a time, all right?
So we're gonna go for 20 repetitions.
Come right in the middle, big chest, one foot forward,
10 reps.
Then we're going to switch the foot stance.
(chill out music)
Really squeeze your chest, switch the feet.
Last 10 reps.
Squeeze, hold in the middle and really squeeze.
(chill out music)
(exhales) Last one. (exhales) Whew!
Yeah. I feel that in my chest like crazy,
and I have a crazy chest pump in just a couple of minutes.
Now that's the routine, but I have one more bonus exercise
for you to take your training to the next level,
and increase your overall pushing strength
as well as to build more muscle in your chest.
That's gonna be assisted full planche push-ups
with the resistance band.
We're gonna go for 10 repetitions.
Now anyone can do this exercise.
If you can do push-ups,
you can definitely do this exercise.
We're gonna be taking a resistance band.
Now, you want to be able to hang it somewhere.
If you have only a low surface to hang it,
you can just loop it in, just like this.
especially if you're a beginner.
Both of these loops
are going to give you a lot of resistance.
You can go ahead and put your feet inside
to assist your full planche push-ups.
And even though it's a thin band,
it's gonna be able to lift your feet off the ground.
Now if you have something higher
to hang your resistance band on,
like a doorframe or a bedpost,
that's going to look like this,
put it through just like that.
This is gonna have a lot less resistance
with this type of band.
But the thicker the band,
the more resistance you're gonna have.
So we get down into a push-up position.
Lean as far as you can, till your feet get off the ground,
then we're gonna do our push-ups.
(chill out music)
(exhales) There you have it. Whew!
Assisted full planche push-ups.
And you may be starting this with a really thick band,
but the more you do this, you're gonna get stronger,
and get used to lifting your entire body weight.
You will eventually be able to go to a thinner band,
and a thinner band.
Once you're at the thinnest band like this,
you wanna increase your repetitions
to be able to do it at least 10 to 15 times.
Eventually you'll be able to do
without the resistance band.
Now that's gonna be the end of this routine.
And just a couple of minutes, I feel a crazy pump.
And don't forget, if you need a resistance band,
you can always pick some up at THENX.COM/SHOP.
Now to benefit the most out of this routine,
you wanna be able to do it for a total of four rounds,
but I can already feel a huge difference
from right before doing this workout until now.
Let's get a quick side-by-side.
I'm sure you can see a huge difference.
So to get this workout on your phone,
don't forget to download the Thenx app in the app store
or Google play store.
And once you've downloaded the Thenx app
and became a member, you're gonna get full access
to all our workout programs, technique guides,
teaching you how to master exercises
like the full planche push-up step-by-step,
and daily workouts are gonna have you
in the best shape of your life.
And join the millions of other Thenx athletes
around the world, using the Thenx app right now
to get shredded.
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And with that said,
I'll see you guys next Sunday by 8:00 p.m, USA Eastern time.
Mad love, and peace out.
(chill out music)