- What's up, elite Thenx athletes? It's Chris Heria.
Welcome to another Thenx video.
Today, I'm gonna be showing you the best home chest workout
for your inner chest line.
(uptempo musical theme)
Now, when it comes to working out your chest,
you can't isolate the inner chest line,
but you can definitely emphasize on it.
Meaning that you'll always be working your entire chest,
but certain exercises can emphasize
on the split of your chest.
And if you're doing these exercises in multiple angles,
you can grow and develop the inner split of your chest
even more from the top to the bottom.
Normally, when doing chest exercises,
you're extending and pushing away from the body,
but when trying to emphasize on the split of your chest,
you wanna be doing pushing exercises
where your hands come together, push together,
or even cross.
And that's exactly what we'll be doing in today's workout.
I'll show you five exercises that you can do
for the split of your chest, right from home.
All you're gonna need is your own body weight,
and a set of dumbbells or anything else you can find
to lift around your house.
And to properly follow along with this routine,
make sure you've downloaded the Thenx app
in the App Store or Google Play Store,
open up to the YouTube Workout section,
you should find this routine ready to get started.
For the first exercise, we're just gonna be using
our own body weight; that's gonna be diamond pushups.
We're gonna be going for 12 reps.
If they're too difficult for you to do on the floor,
you can always do them on an elevated surface,
and as you develop your strength,
you'll eventually be able to do it on the ground.
So let's go for the reps.
You wanna keep perfect form.
Hands together, make the shape of a diamond.
And all the way down,
all the way back up.
(contemplative music)
♪ Heria music ♪
- All right, so there we have the first exercise:
diamond pushups.
Really emphasizing on the split of our chest,
we have our hands together,
and also working on our triceps as well.
You really wanna focus on each contraction
of the inner chest, and as you reach the top
of the repetition, you wanna squeeze the chest
as hard as you can.
Now we're gonna do our diamond pushups again,
this time at an elevated angle,
and we're gonna add a squeeze to the top of the repetition.
So I'm gonna use this as an elevated surface,
hands are together like a diamond, go all the way down.
When you get to the top, I want you to bring your hands up,
and let your pinkies touch, and squeeze your hands together.
Then all the way down, squeeze your hands together.
12 reps.
(smooth jazzy music)
All right.
There we have the elevated diamond squeeze pushups.
If you tried that last exercise, you would notice
that when you put your pinkies together
and you have your hands touch,
you get an extra squeeze in the split of your chest.
That's a really good technique.
I've been doing that one for years.
Now we're gonna move on to the next exercise,
with the dumbbells.
This is gonna be dumbbell hex press.
We're gonna go for 15 repetitions.
Now, I'm using this bench here.
Of course, you can lie down on the floor,
or find anything in your house.
I'm gonna grab the dumbbells, lay down, put them together.
Now you wanna squeeze them together every single rep,
come all the way down, squeeze them together,
all the way at the top, still squeezing together.
15 repetitions.
(focused uptempo music)
All right.
There we have 15 reps.
Now we're gonna increase the angle, bring up the bench.
We're gonna do the same thing inclined,
now emphasizing more on the upper area of our split.
So let's grab the dumbbells.
Let's go for another 15.
(focused uptempo music)
Three,
two,
one.
All right.
Now we're ready to move on to the next exercise.
That's gonna be plate press.
And normally you want to do this exercise with a plate,
you wanna have your hands together,
and you're holding the plate in place
by squeezing your hands together, versus gripping something.
And this is why it's an excellent exercise
for the split of your chest.
Now, I don't have a plate today,
so I'll probably just use one of these dumbbells.
This is already at an incline,
so let's do it in an inclined position.
Now, as you can see, I have my hands pressing together,
not gripping onto the dumbbell,
but at the bottom, I have my thumbs hooked around
so that it won't fall out for safety.
So let's go all the way up, all the way down 10 times.
(rhythmic uptempo music)
All right, let's flatten the bench,
so we can hit more of the angle in our chest.
Let's go for it again, another 10.
Make sure to be squeezing your hands together,
every single rep, all the way up, all the way down,
constantly squeezing together.
(rhythmic uptempo music)
All right.
Next exercise we're gonna get into,
a classic for the split of your chest.
We're gonna go for dumbbell fly's.
It's already flat, so we're gonna do it on the flat bench.
Let's get down, hands all the way up, squeeze together.
You wanna come all the way down.
And make the shape of like a plane.
Come all the way back up.
You don't want your hands up to your face,
coming down wright here at your shoulders.
Then you're working a lot of your shoulders,
and you can actually lead to injury,
if you're doing a really heavy weight.
So make sure your dumbbells are down below your shoulders
when they come down.
(rhythmic uptempo music)
♪ Heria music ♪
- Last one.
All right.
There we have it.
Let's go ahead, increase the angle
and make sure that we're hitting more of the split.
Let's go for 10 reps.
(rhythmic uptempo music)
There we have the last dumbbell exercise.
We're gonna get into the last exercise
now for the split of our chest.
This is gonna be fly pushups.
If you're a beginner, of if you find this exercise
too difficult, you can always start off doing it
on an elevated surface until you've built the strength
to be able to do it right on the ground.
So let's go for the last exercise.
10 reps, so we're gonna explode into a wide position,
come up to the top, back down.
(rhythmic uptempo music)
♪ Heria music ♪
- There we have it, a killer move
to finish off this routine, and my chest is pumped.
And it's as simple as that to get a super effective workout
for the split of your chest, right from home,
with minimal to no equipment.
So if you got through this routine with me,
congratulations, you're on your way to building
a solid chest, and the more you do this,
the stronger and better you're gonna get.
And eventually, you'll be able to go for more rounds,
and to benefit the most out of this routine,
you wanna be able to do it at least three to four rounds.
But with that said, if you enjoyed the workout,
definitely smash that like button,
leave a comment down below,
let me know what you want the next video to be about.
Share this video with a friend
that can use a chest workout from home,
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Now, lastly before I go, I wanna announce that we have
a winter sale going on right now, at Thenx.com/shop.
So pick up your resistance bands, a weight vest,
or some Thenx apparel, before we're all sold out.
And I'll see you next Sunday, eight PM, USA eastern time.
Mad love, peace out.
(rhythmic uptempo music)