- What's up, it's Chris Heria.
Welcome to another vlog.
The definition of superhuman strength
is the ability to exert force and lift weight
beyond what is physically possible
for the average person.
I'm gonna show you how to achieve that
with five exercises
that really took my strength and abilities
to the next level.
Training these exercises helped me build the strength
that directly translates to unlocking the hardest movements
some might consider for superhuman strength
like the full planche, full planche pushup,
90-degree handstand pushup, strict muscle ups,
front levers, one-arm pullups, and so much more.
Even if you can already do some those exercises
like the full planche, this routine
will help you continue to improve those exercises
while simultaneously building strength and muscle.
So for each exercise, first I'll do a couple reps,
show you what it looks like,
then break it down step by step.
Let you know what you can unlock training this exercise,
what muscles you're engaging,
and what you can do to build your strength
if you're having trouble with any of the movements.
So if you're ready to get started,
download the Heriapro app in the app store
or Google play store so that youcan properly follow along
and get the beginner, intermediate,
and advanced version of this routine.
Open up to the YouTube workout section.
You should be able to find this workout,
smash the like button on this video,
and we're ready to go.
First exercise I'm gonna show you guys
is the dip to planche.
All right, I'm gonna go for a couple reps,
show you what it looks like and break it down.
(chill contemporary music)
All right, so there we had the dip plus planche.
It's exactly how it sounds.
It's a dip transitioning into a planche,
and this movement is so effective
'cause you can start off with a bit of momentum,
with swing if you're just getting started,
and over time you can work on decreasing that momentum
as you develop more control and strength over the movement
and your body weight.
Eventually, once you've eliminated the momentum,
and you've been working on your 90-degree hold,
you'll have the strength
to be able to do some full planche pushups.
So for this exercise, you wanna get into it just like a dip
except as you lean forward, you're gonna make sure your
hands are pressing by your waistline,
your lower back, your glutes,
and your hamstrings raise your legs as you engage your lats.
That's gonna bring you up into a full planche position.
And it's super important to always try to control going down
just like you're trying to go up.
As you start to come down,
you wanna remain in that 90-degree hold position
until you get all the way down,
then you can start bending from your hips,
coming back to the original dip position
with your chest leaning forward
ready to press back up again.
Doing this exercise is gonna build strength
in your entire upper body from your shoulders,
your chest, arms, core, lats, back,
and even your lower back, as I said before.
Now if you're having trouble with this exercise,
you wanna make sure
that you've built up the proper strength,
you should be working on your dips,
being able to do at least 15 to 20 dips in a row,
at least five to 10 tuck planche pushups,
and at least a 10-second tuck planche hold
with perfect form.
And if you work on your 90-degree toe taps on the floor,
that's also gonna help a lot.
Once you're able to do all that
you'll definitely have the strength to be able to do this.
The next exercise is gonna be shoulder planche.
This one's actually gonna be a hold.
Let me show you what it looks like then break it down.
Now when you're doing this exercise
you're engaging again your full upper body
from your shoulders, your arms, your core, your lats,
your back, even your glutes and your hamstrings.
And strengthening your lats and your abdominals
to be able to lift and control your own body weight as well
while simultaneously building insane straight arm strength.
All right, so there we have the shoulder planche
and I also threw a raise in there
just to show you guys
that once you start building the strength for this exercise
you can start rep-ing out some raises,
which is a lot harder than the hold
but will increase your hold time
and also build your strength
to be able to raise from a full planche to a handstand
and right back down.
And that's what you get from training this exercise,
an insane amount of straight arm strength,
upper body strength,
and being able to unlock the full planche
and even full planche raises to a handstand.
So to do this exercise,
you wanna make sure that your arms are across the bar
or you can put two boxes together.
Just make sure that you're holding on securely
from your palm to your shoulder
and your arms are as straight as possible.
It's also gonna assist and help a lot if your frontal delts
are resting on whatever you're working with.
From there, with your arms locked out straight,
and with a tight grip,
you wanna raise your body up using your lats and your core
as well as your lower back, your glutes,
and your hamstrings.
Then you just wanna maintain a full-body engagement
and hold that horizontal position for as long as possible.
You can try holding this as long as possible,
every minute on the minute start building up your strength
and eventually this is gonna get a lot easier,
you're gonna be able to press higher and hold even longer.
Now if you're having trouble with this exercise
you can just try doing it in a tuck position.
You could try doing it with one leg out,
developing the strength on both sides,
and alternating with each leg.
Eventually you will build up the strength
to be able to do it with two legs,
even if it's just for a second.
Start working on that,
holding it every minute on the minute
and over time you're gonna increase that hold.
And if holding that in a tuck position is too difficult,
you should be working on your reverse leg raises
to build the strength for your lower back
as well as your L sits and tuck planche
to build strength in your upper body, your core,
and your lats as well.
Another thing when doing this exercise
you wanna make sure you have perfect form.
Make sure your back is hollowed out,
your shoulders are protracted
while you engage your core and your lats,
squeezing your glutes, pointing your toes,
and trying to maintain a straight line
with a hollow back from your feet to your shoulders.
If your back is not hollowed out
and your chest is popping out,
you're not gonna be able to do this exercise
and you're probably gonna get an injury.
So make sure you're using correct form
when doing this movement.
This next one is called the handstand press.
I'm gonna go for a couple reps,
show you what it looks like, and break it down.
(chill contemporary music)
Oh shoot, there goes the mic
but there we have some handstand presses.
This was an exercise I learned very early on.
It opened a lot of doors for me.
There's a lot of ways to do it.
I've actually made a how to handstand press video
so if you wanna learn step by step, check that video out.
But if you're first learning how to handstand press
you can start off on the ground
with your hands and your feet at the same level.
That's gonna have your hips at a higher position
when you first start off
so that you don't have to press as much.
If you're doing this from the ground
you wanna have your hands and your feet close together
and start leaning forward while you begin to press,
making sure that you're not bending your arms
lower than 90 degrees.
From there you wanna make sure that your hips are raising
as you press up and forward and unraveling your legs,
coming out with your knees, and pressing at the same time,
stretching out accordion style.
And you wanna make sure
that you're doing this nice and controlled
because any sudden movement will knock off your balance.
And once you've completely extended and reach the top,
with your body completely stacked
from your hands to your shoulders,
your glutes on top of your head,
and your feet on top of your glutes,
then you're ready to begin to descend the same way.
You're gonna start to bend your legs, lean forward,
and start to bend your arms, controlling your core
and coming back in nice and controlled
as you keep your core and your upper body engaged.
Then you're really gonna get the press
and be able to work with your own body weight
as well as increase your repetitions.
And this movement, pressing,
is something that you're gonna use
in every other advanced exercise
that utilizes your entire body weight.
In fact, once I unlocked the handstand press,
eventually I was able to do the handstand pushup,
90-degree handstand pushup, full planche pushups,
and so much more
and even combining all of these exercises together
in one set.
And as you can tell by now,
all of these exercises are compound movements
because you can lift the most amount of weight
using multiple muscle groups together.
And when you're doing this exercise,
you're building strength and muscle
in your entire upper body from your shoulders, your arms,
your abs, your lats, your hip flexors and abductors,
and of course even your chest.
And if you have trouble doing this exercise,
as I said before, you can check out my video
on how to handstand press,
but you should definitely master your handstand first.
I also have a bunch of videos for that I can link below.
But you should really be working on
your handstand negatives, the opposite of a handstand press
coming from a handstand
back down to the starting position for reps,
at least 10 reps in a row.
Handstand kickups and handstand pushups against the wall
are also gonna be very helpful
and if you can't do handstand pushups against the wall
you can always be doing elevated pike pushups
or pike pushups and work your way up.
So master those for at least 10 reps each
and you should definitely have the strength
to start working on this.
All right, this next one is called the switch grip
one arm pullup negative.
I'm gonna do a couple reps and show you what it looks like.
(chill contemporary music)
All right, so there we have it.
But this is an exercise
that builds an enormous amount of pulling strength
in each arm individually
introducing you to pulling your entire body weight
with just one arm.
So when you're going for this exercise
you wanna make sure that you're in a switch grip,
you have perfect form, you're not moving at all
from your shoulders to your chest,
your scapulas are retracted back,
and you're gonna yank the bar,
pull as hard and as high as you can.
As you reach the top
you wanna pull to your opposing shoulder.
Once you get there you wanna solidify that movement,
bring one hand off.
At first this is gonna feel very difficult.
You're gonna be coming down with one arm really fast
but over time you're gonna be able to control that negative
and be able to come down real nice and slow with one arm.
By that time you would have developed the strength
to be able to start doing some one-arm pullups.
And of course once I started incorporating one-arm pullups
every other pulling exercise got so much easier,
my explosive muscle ups, strict form muscle ups,
weight pullups, and weight muscle ups, all of that.
Let's go!
As you can see,
these guys are already putting it into practice.
Amazing, love to see it.
Now when doing this exercise,
again, you're engaging pretty much your entire upper body
from your back, your lats, your core, your shoulders,
and of course even your biceps.
If you're having trouble with this move
you should check out my video on how to one-arm pullup.
I show you all the progressions step by step
and where you can start off and what to start training for
if you're a complete beginner.
But you should definitely make sure
that you have a solid mixed grip pullup,
be able to do at least 10 to 15 in a row with perfect form.
All right, this last one
is called a dead weight L-sit pullups.
I'm gonna go for a couple reps
and show you what it looks like.
So when you're doing this exercise
make sure you're sitting down in an L-sit position.
You can reach the bar, your core is engaged.
As you're pulling, your elbows are in
and your scapulas are retracted.
It's also gonna help if you have an overgrip
or a false grip, that way you don't have to turn your wrist
every time you get to the top.
And while you're sitting on the ground
not using any momentum, you wanna pull as high as you can.
All right, there we have it.
This one gives you an enormous amount of pulling strength,
but to do this exercise it's pretty straightforward.
You just wanna sit down so there's absolutely no momentum.
You're pulling your complete dead weight,
similar to a pendlay row.
And this is gonna increase your pulling strength
way more than an average pullup,
because with the average pullup
you're always using some type of momentum,
until you learn to do it like this.
And sitting on the ground
is gonna ensure that you're not swinging
or using any momentum at all.
Now when we're doing this compound exercise,
of course we're engaging our entire back
from our lats and our rhomboids, our rear delts,
our shoulders, our abs, our hip flexors,
and of course our biceps,
making this one of the most effective pulling exercises
that you can do to build some superhuman strength.
Now if you're having trouble doing this exercise,
of course you first wanna master your pullups,
being able to do at least 10 to 15 with perfect form
with full range of motion.
You also want to make sure that you have a clean L-sit hold
for at least 10 to 15 seconds.
And as I mentioned before, once you can incorporate
all these different types of exercises
into your daily workout regimen
you're really gonna start to see
some real strength and muscle gains.
These are the same exercises
that I learned and used early on
to open many doors for myself
and eventually training on a level
where I can just incorporate full planche pushups,
handstand pushups, one-arm pullups, and 90-degree pushups
into my normal workouts,
training not just to look strong but to actually be strong.
So if you're trying to get on the same level,
you definitely want to incorporate these five exercises.
So thank you so much for watching.
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(chill contemporary music)
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