- What's up, it's Chris Heria.
Welcome to another vlog.
Today, I'm gonna be showing you
how to get the best chest and tricep workout
without the need of any equipment
using just your own body weight right from home.
Other muscle groups may require
at least some type of equipment
like your back, for example.
But when it comes to chest and triceps,
you can actually effectively engage them
without any equipment.
And I'm gonna be showing you the best exercises
to do that today.
Because your chest and your triceps
are the two main muscle groups when it comes to pushing,
they're usually working out together
whenever you're working out the chest.
And that's why it can be beneficial
to train both chest and triceps at the same time.
You're gonna get a solid chest workout
while indirectly engaging your triceps.
And then you can move on to triceps
to really finish off the secondary muscle groups,
effectively working both muscle groups
in the shortest amount of time.
And that's exactly how I structured
today's workout routine.
We're gonna start off emphasizing on our chest
while indirectly working our triceps.
And once we've finished working every area of our chest
from our upper, lower, outer to inner split,
then we'll switch the emphasis
on hitting every head in our tricep
while still indirectly engaging our chest.
So if you're ready to get started
and to properly follow along,
make sure you've downloaded the Heria Pro 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 get started.
We're gonna be going for eight exercises, 20 reps each.
and we're doing a high number of repetitions
to help us reach hypertrophy,
which is gonna be great for building muscle,
especially when we're not using external weight.
And between each exercise,
we're only gonna have a 15 second break.
Again, to help us reach hypertrophy
and to increase the time under tension,
helping us burn more calories and increasing the intensity.
Now, if you're just getting started,
don't focus on how many you do.
Just focus on how well you're doing them.
Try to do every single one as perfect as possible
until I finished my set.
Then you can go ahead and pause.
We'll take a 15 second break together
and move onto the next exercise.
And one last thing before we get started,
if you find any of these exercises too difficult to perform,
you can always do any one of these on an elevated surface,
and that's gonna alleviate a lot more body weight,
making it easier to perform this exercise
while still simulating the same movement path.
The higher the elevation, the easier it's gonna be.
And the lower the elevation,
the more body weight you're applying,
so the harder it's gonna be.
So choose an elevation that's gonna challenge you,
but allow you to complete 20 repetitions.
And of course, if you're feeling strong,
you can always try doing them on the floor first.
And when you've gassed out,
you can finish the rest of your repetitions
in an elevated surface.
So let's go ahead and jump right into this.
We're gonna get down to the floor into a push-up position.
The first exercise we're gonna get into
is gonna be wide push-ups.
This is gonna be a good stretch for our chest.
It's gonna be a good warmup exercise.
Let's go for 20.
All the way down, all the way back up.
Really squeeze your chest and feel the stretch.
Your body is straight as you can from the tip of your toes
to your shoulders.
All right, there we have the first set,
we're gonna go ahead and take a little break,
15 seconds to catch your breath.,
That was a great exercise for your
split and your outer chest.
Next we're gonna be going into diamond push-ups.
Let's go ahead and make a diamond with our hands,
body straight, core tight, we're gonna go all the way down,
back all the way up, core tight.
You want to do these as fast as you can,
and you want to really squeeze every muscle
as you come up and down.
And really focus on the contraction,
how hard you're squeezing every muscle.
Alright, second exercise.
Next exercise we're gonna get into is gonna be
Archer push-ups.
This is gonna isolate each peck,
sculpting and defining each peck individually,
but also equally strengthening them carrying
any type of imbalancement.
So let's go ahead and take a wide grip again.
You want to come down on one side, come right back up.
Keep your core tight, squeeze the ground with your hands,
make sure you have a good grip.
Keep your opposing arm straight.
Here we go. Let's move in the last one.
So you want your opposing arm to just be there for support;
the other arm does all the work.
Alright.
Alright, there we have it.
Next we're gonna be going into the bench dips,
emphasizing on our lower chest and again, our triceps.
So let's go ahead and get to an elevated surface.
We're gonna go straight down and right back up for 20 reps.
Keep your core tight.
Every time you come up, you want to squeeze,
squeeze your triceps and your chest.
(upbeat music)
All right, next exercise is gonna be decline push-ups;
this is gonna emphasize in the last area of our chest,
our upper chest.
we're gonna start by putting our feet
on an elevated surface,
get into a perfect push-up position,
come down, push right back up.
Squeeze your core.
(upbeat music)
Five, four, three, two, one.
All right, so by now we have a solid pump in our chest
and we were indirectly working our triceps.
But now that we've had a solid chest workout,
we can really emphasize on killing our triceps
to finish off this round.
The next exercise is gonna be cross tricep extensions.
Get into a plank position.
Now from here, you're gonna push with your triceps
and your palms to come up all the way back down.
If this is too difficult,
you can always take it to your knees,
or you can even try it on an elevated surface.
All right, let's switch it.
Last one.
Now, those are pretty tough.
Now the next exercise we're gonna get into is gonna be
tricep extensions.
Using a different hand position to engage the different
heads of our triceps.
Let's go ahead and get into a plank position or the more in
front your hands are the easier it's gonna be
to come up and down.
And of course the closer your hands are to your body,
the harder it's gonna be at the press,
but the more you're engaging your triceps.
So find an angle. Of course, that challenges you.
And if this is still too difficult,
you come up with one arm first,
then the other one then come down both at the same time.
Eventually you'll build the strength
to be able to come up with two.
Let's go for it.
Five, four, three, two, one.
All right, my triceps are on fire,
but we just have one last exercise to go:
explosive negative push-ups,
the finisher that's gonna fire up your chest
and your triceps.
I just want you to do as many as you can on the floor first
and then move on to an elevated surface.
All right, the most important thing is to emphasize
the negative, really control, and then explode up,
then control coming down.
Really squeeze, contract as hard as you can ,
and your triceps and your chest.
That's two.
Three.
Absorb the impact every single time
Five more.
Last one, here we go.
All right, there you have it.
The best way to hit your chest and triceps right
from home without the need of any equipment.
And in just a couple minutes, my chest,
my triceps are already fired up.
So if you were able to complete the routine and get this far
with me, congratulations,
you're on your way to building a solid chest.
Eventually you'll be able to go from more reps and then
you'll be able to go for more rounds.
And to benefit the most out of this routine,
you want to be able to do it for at least
three to four rounds.
And once you can complete this routine three to four times,
you're definitely gonna see an insane transformation and
crazy strength gains.
Then it would be time to add some extra weight onto your
body while doing this exercise with the Heria weight vest,
you can go ahead and pick up your weight vest,
Chrisheria.com and take all your body weight workouts
and exercises to the next level,
building way more muscle and strength way faster.
If you guys enjoyed the video and you enjoyed the routine,
that 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 and tricep workout right from home.
And if you haven't already make sure you subscribe because
I post every single Thursday, 2:00 PM USA Eastern time,
and if you comment within the first 30 minutes,
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I always do some type of giveaway.
Just last week I gave away three Heria hoodies
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make sure you're following me on IG.
And with that said, I'll see you next Thursday,
2:00 PM USA Eastern time.
Mad love, peace out.