- What's up guys, it's Chris Heria.
Welcome to another vlog.
Today I'm gonna be showing you a chest workout
that you can do from the comfort of your own home
that's gonna replace the one you do at the gym.
And there are a number of reasons why
you may want or even have to work out at home.
Like time and convenience, for example,
or not being able to afford a costly gym membership.
But whatever the reason is, there should never
be an excuse to not workout.
And with today's home chest workout,
I'm gonna show you how to replace all the exercises
that you normally do at the gym
with exercises that you can do from home
that will simulate the same movement path
and engage the same muscle groups.
Now when it comes to working out your chest at the gym,
the most common exercises are hitting the flat bench,
incline bench, and doing flies
either with dumbbells, barbells, or cables.
But these are the most common exercises
that people would normally do in a gym for chest.
So these are the exercises that I'm gonna be showing you
how to replicate from home,
and although those are exercises that are great
for building your chest, there are other exercises
that don't use weights and engage your chest differently
in ways that you couldn't do with the barbell,
and I'll be showing you two of those exercises
at the end of the routine.
So if you're ready to get this workout started,
all you're gonna need is to open up the Heria Pro App
to this YouTube workout,
and if you don't have the Heria Pro App,
you can go ahead and download it
on the App Store or Google Play store.
Before we get into this routine,
we're gonna start off with a quick warm up.
The first exercise is gonna be 30 seconds of jumping jacks.
Let's get it.
(techno music)
- [Woman] Heria music.
- Now the next exercise we're gonna go for
is low plan to high plank for 30 seconds.
Let's wake up these arms.
Come down, one elbow down,
then the other, and back up.
(techno music)
Keep your core tight.
Regulate your breathing.
This is just a warm up.
So we'll take this nice and slow.
(techno music)
- [Woman] Heria music.
- Here you go five more seconds.
All right.
Now last exercise for the warm up.
We're gonna go for half burpees, just 10 really quick
then we're ready to start this routine.
Let's go for it.
We're gonna get into a push up position.
(techno music)
- [Woman] Heria music.
- All right, now we're ready to get this workout started.
Now the first exercise of the routine
is gonna replace the incline bench in the gym
We're gonna go for elevated push ups.
Let's go for 15.
With this exercise we're gonna be emphasizing
mainly on our upper chest.
And to get a full effective chest workout,
you need to workout all the areas of your chest.
So first we'll engage our upper chest
with these elevated push ups.
All you need to do is find an elevated surface
to put your feet on top of.
We're gonna be going for 15 repetitions,
and I want you to complete them no matter how.
If you need to divide them into two, or three,
or you can do them all at once.
Get them done with perfect form
and be conscious of your body alignment.
Making sure that you're straight
from your heel to your shoulder, then engaging your core,
making sure that your hips aren't slouching down.
Now the next exercise we're getting into
is gonna replace the flat bench in the gym.
And when you're doing a bench press,
because you're laying down flat,
you're gonna work your entire chest,
but you're gonna really feel the emphasis
on the middle chest area.
And a great thing about using dumbbells
when you're bench pressing
is that you can go past your chest
unlike when you're holding on to a barbell.
So we're gonna replicate that same effect
increasing our range of motion and working
more muscle fibers by going deep with these deep push ups.
Let's go for 20.
You're gonna three elevated surfaces
that are roughly the same height.
That can be a couple of chairs, or a couple of books.
Let's go for it.
Go nice and deep, back up.
(techno music)
- [Woman] Heria music.
- (exhaling) All right, now you can feel
the increase of range of motion
when you go deep in these push ups.
Moving on to the next exercise,
we're gonna be substituting
the decline bench press for bench dips.
This exercise is gonna emphasize on our lower chest.
We're gonna go for 20 reps.
Now when you're doing this exercise,
you wanna make sure that you're not leaning too far back,
using more of your rear delts and triceps than your chest.
You wanna make sure that lower pecs are involved
and you're leaning forward so that when you come down
you can feel it in your chest.
Let's go for 20.
(techno music)
- [Woman] Heria music.
- (exhaling) All right.
There we have the 20 bench dips.
Moving on to the next exercise that I have for you guys.
An exercise that will make you wonder how to do from home.
We're gonna be replicating the fly with fly push ups.
We're gonna be going for 12 reps.
Now I'm gonna be doing these on the floor,
but if they feel too difficult,
you can always elevate the angle.
Put your hands on a higher surface
and that's gonna make it more manageable.
Let's go for it.
We're gonna start with the wide push up position,
then we're gonna go down and explode
to the top of a diamond push up.
Come right back, and from this position
you wanna squeeze your inner chest as hard as you can.
All right let's go for it.
(techno music)
- [Woman] Heria music.
- (exhaling) All right, so there we have fly push ups
replacing the flies with dumbbells or cables,
and emphasizing on our inner and outer chest.
Now those are the most common exercises
that you would do in the gym,
and those are the exercises that you can use
to replace them from home.
Now I'm gonna show you two more exercises
that are gonna engage and build your chest
in a way that you don't do at the gym,
and you can't necessarily do with weights.
The first exercise I'm gonna show you guys
is gonna be typewriter push ups.
10 on each side.
We're gonna start down on one side,
keeping our palm really close to our chest.
Go to the other side,
and alternate.
This exercise is gonna allow us
to isolate each pec within our chest
from an angle that goes side to side versus up and down.
This is gonna engage your chest differently
working areas of your chest that could be neglected
if you're only working up and down movements of your chest.
So if you're not already incorporating
these types of movements into your chest routine,
start today, and you're not only
gonna see visible improvements,
but you're gonna feel the strength gains.
(techno music)
- (exhaling) All right there we have typewriter push ups.
And what's great about this exercise
is because you're at the bottom portion of the push up,
you're constantly exerting force the whole entire time
and that should fire up all the areas of your chest
from your outer to inner.
Now this next exercise is gonna isolate each pec,
not just to make them more visually aesthetic,
but also to make them individually stronger.
We're gonna be going for archer push ups, 10 reps each.
Now when we're training one arm,
the opposing arm is gonna stay locked out and straight
just to support and assist your body
while doing the archer push ups.
Let's get right into these.
Wanna make sure that your fingers are spread out,
you have a wide grip, and that when you're coming down,
you're coming down to your chest line
not to your shoulder line.
If you're coming down at your shoulders
you're too far back and you're gonna come more forward.
So you wanna come down on one side, back up,
keep your arm straight.
(techno music)
Switch arms.
(techno music)
- (exhaling) Woo, all right, there we have it
the last exercise to this home chest workout
that's gonna replace the one you do at they gym.
As you can see I've used no weights,
and my chest is fired up.
But that's only round one.
If you were able to complete this with me,
congratulations, you're on your way
to building a strong, solid chest.
But you wanna continue this routine
and build up your strength
and be able to do at least three to four rounds of this
to complete a full workout
and to see the most results from this routine.
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
and building solid muscle with little to no equipment
and become a member on Heriapro.com.
And make sure to download the Heria Pro app
in the App Store or Google Play store
so that you have my workouts with you everywhere.
It's like having me as a personal trainer in your pocket.
Start getting in the best shape of your life today.
Not just looking strong, actually being strong
no matter where you are from the gym or from your house.
All these exercises you can even mix
into your gym workout routine.
As soon as you're dong doing bench presses,
you can do the deep push ups.
As soon as you're doing incline bench,
you could do elevated push ups,
and get the benefits from both worlds.
Remember it's always what you're not training
that's gonna benefit you the most.
So with that said, thank you guys so much for watching.
If you enjoyed the video and the workout,
then definitely smash that Like button,
Leave a comment down below.
Let me know what you want me to make the next video about,
and share this video with a friend
that's trying to make some chest gains from home
when they can't make it to the gym.
And of course if you haven't already subscribe
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With that said, I'll see you guys next Thursday,
2:00 p.m. USA Eastern Time.
Mad love, peace out.
(techno music)
Smash that Like button guys.
(drum beating)