- What's up, it's Chris Heria, welcome to another vlog.
Today I'm gonna be showing you the best chest workout
that you can do right from home using just
a pair of dumbbells.
Whenever I can't make it to the gym to work out chest,
which happens quite frequently being a dad,
this has been my most recent go-to workout.
It's quick, it's super effective,
and I always feel sore the very next day.
There's days when I bench heavy in the gym,
and I don't even feel as sore as when I do this workout.
Now, what makes this workout routine so effective
is this specific combination of free weight
and calisthenics exercises for time with minimal rest
instead of doing them for repetitions.
When you're doing exercises for reps,
you're likely not doing repetitions for 40 seconds straight,
which is how long we'll be doing each exercise today.
And because you're not focused on counting repetitions,
you're actually able to focus on the quality
of each repetition, giving you more and better
quality repetitions, helping you push past fatigue
and create hypertrophy.
And that's why doing this specific combination
of exercises for time is so effective.
You're gonna be doing more reps, better reps,
and with a shorter amount of time,
you're gonna make your workout a lot more efficient.
Now, this workout is gonna build all the muscles
in our chest, our pectoralis major and minor
as well as the inner and outer areas of our chest.
And all you're gonna need is a pair of moderately heavy
dumbbells and then a lighter set of dumbbells.
And if you only have one pair,
that will work just fine as well.
And if you don't have a pair of dumbbells,
we're actually gonna be selling them on our shop.
Check back at ThenX.com/shop to see when they're available,
and in the meantime, comment down below
and let me know what size dumbbells you'd like to see
available for sale in the shop.
Now, I'll be using a bench, and if you don't have one,
you can always use an elevated surface like a chair,
or an ottoman.
And if you don't have that, you can always do
all these exercises laying right on the floor.
Now, this workout is perfect for beginners
all the way to advanced.
What makes this difficult is the amount of weight
that you choose and the amount of intensity
that you choose to perform at.
So when choosing your weight, choose an amount
of weight that's gonna challenge you,
but allow you to complete the exercise for 40 seconds.
And of course, go at your own pace.
You can always slow down your reps
if you're feeling fatigued.
So if you're ready to go, all you're gonna need to do
is download the Heria Pro app in the app store
or Google Play store right now so that you can
properly follow along.
Then open up to the YouTube workout section,
you should find this routine and we're ready to get started.
Now, you don't have to, but I'm gonna keep my bench
at a slight incline.
This is gonna allow me to engage more of my upper chest.
And then when I do my exercises on the floor,
I'll be emphasizing more on the midsection.
So the first exercise, let's go ahead and take a seat.
We're gonna go into incline dumbbell bench press.
for a full duration of 40 seconds.
Keep your core tight and don't stop pressing.
All the way up, all the way down.
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Make sure to regulate your breathing.
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Squeeze your hands; keep a really tight grip.
Really focus on the eccentric portion as well.
Coming down nice and controlled.
Last 10 seconds, here we go.
Five, four, three, two, one.
Let's go ahead, take a 20 second break.
Next exercise we're gonna get into
is gonna be explosive push-ups.
Let's get down on the floor.
(upbeat music)
Do as many as you can on the ground,
and if you get fatigued, you can always move up
to an elevated surface.
And if these are too difficult,
you can start on the elevated surface.
(upbeat music)
Last couple reps.
Five, four, three, two, one.
All right, let's go ahead, get back on the bench.
Next exercise we're gonna go into is gonna be
dumbbell flys.
This is gonna really work the split of our chest.
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I'm gonna pick up the lighter weight this time,
start from the top, squeeze your core,
squeeze your grip, come all the way out,
all the way back up.
When you bring your arms down, you want your hands
underneath your shoulders.
Making more of like an airplane instead of
a cross formation.
When your hands are underneath your shoulders,
you're definitely working more chest.
When your hands are over your shoulders,
you're working more delts.
Five, four, three, two, and one.
All right, let's take a little break, 20 seconds.
The next exercise we're gonna get into is gonna be
dumbbell twisting incline bench press.
So again, we're gonna be working with a lighter weight.
If you only have one weight, that's fine,
just go at a slower pace.
This time we're gonna start like we're in a curling position
and from here we're gonna press up, come back down,
keep your core tight.
(upbeat music)
Squeeze your grip, regulate your breathing;
in through your nose, out through your mouth.
(upbeat music)
10, nine, eight, seven, six, five, four, three, two and one.
All right, let's go ahead, take a second,
catch our breath.
Next exercise we're gonna go into is gonna be
incline dumbbell close bench press.
This exercise is really gonna work our inner chest.
So you wanna keep these dumbbells squeezed tight together,
come all the way down, squeeze together
all the way to the top, squeeze together.
40 seconds, let's go for it.
Constantly squeezing together.
(upbeat music)
Here we go, last reps.
Five, four, three, two, one.
All right, we just have three more exercise to go.
Let's take it down to the ground.
Next exercise we're gonna get into is gonna be
diamond push-ups.
Let's go ahead, get into a push-up position.
Now, if you're already fatigued,
definitely start in an elevated position.
If not, do as many as you can on the ground,
and then go to an elevated position once you fatigue.
All the way up, all the way down.
(upbeat music)
Remember, if you're feeling fatigued,
you can always slow down, but still try to do
every single one as perfect as possible.
10 more seconds.
Nine, eight, seven, six, five, four, three, two, and one.
All right, we have two more exercise to go;
we're almost there.
The next exercise coming up, I want you to do push-ups.
This is when I do 90 degree plus push-ups.
But at this point, it's gonna be super difficult.
So I just want you to focus on push-ups,
but if you're feeling more advanced,
then go for the 90 plus push-ups with me.
Let's go for it, 40 seconds.
(upbeat music)
Last couple reps.
Five, four, three, two, and one.
All right, we're moving down to the last exercise.
That's gonna be bench dips.
I'm gonna do them on the side of this bench,
and you can do it on any elevated surface.
This is gonna be the last exercise.
I want you to give it everything you've got.
Take a good breath in through your nose, exhale.
Wanna come all the way down, all the way back up.
40 seconds, let's go for it.
(upbeat music)
Last 10 seconds, here we go.
10, nine, eight, seven, six, five, four, three, two,
and one.
All right, there we have it.
Last exercise to kill our lower chest.
And there you have the best complete chest workout
that you can do right from home using just
a pair of dumbbells.
I have a crazy pump right now, and this is just round one.
If you are able to complete this routine with me,
congratulations, you're on your way to building
a solid chest.
Not just looking strong; actually being strong.
And the more you do this routine,
you're eventually gonna build more strength and muscle,
and be able to do this for multiple rounds.
I normally do this for at least four rounds.
And if you want to benefit the most out of this routine,
you wanna do it at least three to four rounds as well.
And this has been my go-to chest routine
that I've been doing from home in the past couple weeks.
If you enjoyed the workout,
definitely smash that like button,
leave a comment down below,
let me know what you're working on and what you want
the next video to be about.
And of course, share this video with a friend
that needs a solid chest workout from home.
And hit that subscribe button if you haven't
subscribed already.
I post every single Thursday 2:00 p.m USA Eastern time,
and if you comment within the first 30 minutes,
you always have a chance to win some free Heria apparel.
And for more of my content during the week,
make sure you're following me on IG.
Almost every post I always do some type of giveaway.
If you want to have a chance to be a part of that,
make sure you're following me on Instagram.
And don't forget to get this workout routine
on your phone as well as all my personal workouts
and workout programs that I create
with specific goals in mind like burning fat
and simultaneously building solid muscle
with minimal to no equipment that can be done
right from home.
And make sure you've downloaded the Heria Pro app
in the app store or Google Play store
to take my workouts with you everywhere.
It's like having me as a personal trainer
right in your pocket.
Thank you for watching and don't forget to save this video
so that you can continue to train this routine weekly,
and I'll see you next Thursday 2:00 p.m. USA Eastern time.
Mad love, peace out.
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Smash that like button, guys.