- What's up, THENX athletes? It's Chris Heria.
Welcome to another THENX video.
Today, I'm gonna be giving you a home chest workout
consisting of only push-ups and push-up variations.
(chill electronic music)
Now, the push-up is one of the best
upper body exercises for your chest
to increase both strength and muscle growth.
And the fundamental standard push-up
can be done absolutely anywhere with no equipment.
And it also has many harder and easier variations
which, when combined properly,
can provide a complete workout
to target all the areas of your chest,
as well as your triceps, delts, core,
and many other muscles.
Now, for this workout, we're gonna be using a method
similar to the drop set technique,
but with body weight exercises.
We're gonna start with the hardest push-up variation
and end with the easiest variation,
allowing us to work past fatigue
by continuing to train with an easier progression
instead of stopping to take a break to recover,
which is gonna increase our time on retention
and help us reach hypertrophy.
Now, hypertrophy is basically
the increase of muscle size through exercise
and it's one of the key components to building muscle.
Now, the way to reach hypertrophy
is to break down and challenge your muscles,
whether with weight or without weight.
Using weight is one of the easiest ways to do that
because you can pick up a heavier weight
and as soon as you reach your point of fatigue,
you can go ahead, drop that weight,
pick up a lighter weight,
and then continue on, just like a drop set.
But with body weight exercises,
because you're not using external weights,
you have to use different progressions
and variations of exercises
that will use different amounts of resistance.
And that's what we're gonna be doing today.
Starting with the hardest exercise,
using the most amount of resistance,
and ending with the easiest exercise.
And this is actually a method I've been using
since the day I started.
So if you're ready to get started,
all you're gonna need is to download the THENX app
in the App Store or Google Play Store,
open up to the YouTube workout section.
You should find this routine, and you're ready to go.
If you come across an exercise
that you can't do, don't worry.
I'm gonna be giving an easier variation
for all the exercises.
So whether you're a beginner, intermediate, or advanced,
you're gonna be able to follow along
and get an effective workout.
For each exercise,
we're gonna be going for time instead of reps,
so everybody's gonna be able to focus on perfect form
and going at their own pace.
10 perfect push-ups is always gonna be better
than 20 sloppy push-ups,
not only for your physique and your strength,
but also for your foundation
and your training for years to come.
We'll do each exercise for 40 seconds
with a 20 second break in-between each exercise.
The 20 second break is gonna allow us
to get into position for the next exercise.
If you're intermediate, it's gonna be 30 seconds
with a 30 second break in-between,
and if you're a beginner,
it's gonna be 20 seconds with a 40 second break in-between.
If you're ready to get started,
the first exercise we're gonna get into
is gonna be diamond push-ups with one of our legs raised.
This is gonna allow us to emphasize
more on our upper area of our chest, as well as our core.
Like this, we're gonna come all the way down,
all the way back up.
If this is too difficult,
put your foot down and do them like this.
And any other exercise that you may find difficult
in this whole entire workout,
you can always do on an elevated surface.
So choose a progression that challenges you
and let's go for it.
We're gonna go for 20 seconds each set.
(chill instrumental music)
Three,
two,
one, let's switch.
Three,
two,
one.
There we go.
We'll go onto the next exercise.
That's gonna be elevated wide push-ups.
So I'm gonna put my foot on an elevated surface.
This is gonna engage more of the upper chest.
Come all the way down,
all the way back up with a wide grip.
40 seconds.
Keep your back straight, core tight.
Go at your own pace.
It's not about how many you're doing,
it's about how well you're doing it.
Here we go, last couple reps.
Five,
four,
three,
two,
one.
All right.
Next move we're gonna get into
is gonna be one arm fingertip push-ups.
So we will get down to the ground.
With one hand, we would have on our fingertips,
the other hand like the normal pushup.
20 seconds one side, 20 seconds on the other side.
If this is too difficult,
you can always do this on an elevated surface.
Let's go for it.
As you can see with this exercise,
we're emphasizing on one side,
one arm, one chest, one tricep, delt,
strengthening each side individually.
Three,
two,
and one, switch.
Hang in there.
We're almost there.
Five,
four,
three,
two,
and one.
All right.
Take a little break.
Next exercise we're gonna be getting into
is gonna be explosive push-ups.
Now, of course, you wanna explode off the ground,
but if you can't, just push as hard as you can.
That's perfectly fine, even if you don't get off the ground.
The point is to explode
and give it as much power as you can every single rep.
And of course, you can always do it
on an elevated surface, as well.
So we're gonna get down.
Boom.
(chill instrumental music continues)
Five,
four,
three,
two,
one.
All right, we are all most there.
Just a couple more exercises to go.
The next one we're gonna get into is gonna be slow push-ups.
We're just gonna do one rep,
take 20 seconds to come down,
and then 20 seconds to go back up.
And if it's too hard to do on the floor,
do it on an elevated surface.
Let's go for it.
Keep your core tight,
form perfect as you're coming down.
Don't bend your body.
All right, there we have it.
All right.
Just two more exercises to go.
The next exercise we're gonna get into
are some good old-fashioned push-ups
that every time we get to the top,
I want you to bring one knee up to your chest.
And that's gonna be a push-up knee raise.
Looks like this.
Again, you can always do these on an elevated surface.
Down, bring up one knee.
Down, bring up the other knee.
40 seconds.
Squeeze your core.
Almost there.
Pace yourself.
Five,
four,
three,
two,
and one.
All right, we are down to the last exercise.
The easiest exercise.
This is gonna be incline push-ups.
So we're just gonna find an incline surface
to do our push-ups on top of.
Absolutely anybody can do this exercise.
The higher it is, the less body weight.
The lower it is, the more body weight.
Find a height that challenges you and get right into it.
Right to the chest, all the way back up.
You should still have perfect push-up form,
even if you're doing it on top of an elevated surface.
Your hands should come right by your chest.
And then you should come back out with your back
and your body completely straight.
Core tight.
You're almost there.
This is your last one. Make it count.
Squeeze.
10,
nine,
eight,
seven,
six,
five,
four,
three,
two,
and one.
There we have it, a killer home chest workout
using only push-ups and push-up variations.
And in just a couple minutes, I have a crazy pump.
So if you got through this workout routine with me,
congratulations, you're on your way to building
a solid physique, crazy strength, and an insane upper body
right from home without using any equipment at all.
Now, the more you do this routine,
you're definitely gonna get a whole lot stronger.
And eventually, you're gonna be able to go for more rounds.
To get the most out of this workout,
you wanna be able to do it at least three rounds.
Doing it for three rounds
is gonna complete the entire workout
and you're gonna benefit the most out of this routine.
And if you enjoyed the workout,
then definitely smash that like button.
Leave a comment down below.
Let me know what you're working on,
what muscle group you're working on,
and how I can make my next video
to answer your question and help you out.
And in the meantime, share this video with a friend
that can use a solid chest workout from home
using only push-ups.
And if you haven't already, make sure you subscribe.
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THENX athletes around the world,
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And for more of my content during the week,
make sure you're subscribed to my vlog channel.
It's youtube.com/chrisheria.
I post every single Thursday, 2 PM USA Eastern time
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If you want a chance to be a part of that,
make sure you're following me on IG.
And in just a couple days,
I'm gonna be dropping my brand new
very first Heria Collection at chrisheria.com.
You can go to chrisheria.com right now
and see the whole entire collection
that's gonna be dropping with the prices.
A lot of the pieces dropping in the collection
you've already seen in previous videos,
like the white track pants, black track pants,
workout shorts, camo windbreakers,
and even the pants that I'm wearing right now.
To be the first to know
as soon as the Heria Collection drops,
make sure you're following me on Instagram.
That's where I'm gonna announce it first.
And as soon as it's announced,
make sure to go straight to chrisheria.com
and get everything you want right away
before we're all sold out,
'cause we definitely will be.
But we're gonna try our best
to have our pre-orders available
as soon as we run out of stock
and get that restocked to you guys right away.
And with that said, I'll see you
next Sunday, 8 PM USA Eastern time.
Mad love, peace out.
(chill electronic music)