- What's up, it's Chris Heria.
Today I'm gonna be taking you through
a 15 minute complete chest and triceps workout.
Working every muscle within your chest and triceps
that you can do anywhere using just a pair of dumbbells
and your own body weight.
We'll be going through this entire routine straight through,
with 15 exercises of 40 seconds on,
with a 20 second break in between.
So in order to properly follow along,
and to take this workout with you anywhere,
whether it be your house or the gym,
download the Heria Pro app in the App Store,
or Google Play Store.
Open up to the YouTube workout section,
you should be able to find this routine.
Smash the like button, we're ready to get started.
Now as I mentioned before,
this entire routine is done with just a pair of dumbbells
and your own body weight,
but it will be helpful if you have access to a bench,
which you may have at your house,
or you can easily find at the gym.
But if you don't, all the exercises needing a bench
can be done laying flat on the ground as well.
We'll also be using an elevated surface,
that could be the bench you're using or a couch.
With that said, let's get the first exercise going
with a great warm-up for our chest and our triceps,
push-ups side to side for 40 seconds.
And for my beginners that can't yet do push-ups,
this exercise can be done on an elevated surface,
allowing you to do this exercise for 40 seconds straight.
So choose your progression and get into position.
From push-up position, core tight.
Then go for a push-up, move side to side.
We're focusing on quality of every single repetition,
not how many we're doing, but how well we're doing it.
That's why we're doing it for time.
More than halfway there already.
(calm upbeat music)
Five, four, three,
two, and one.
All right, great warmup for our chest and triceps.
Now we're gonna be getting into
inclined twisting dumbbell presses using our weights.
So I'll be getting into the bench,
if you don't have a bench,
you can always do this exercise laying flat on the ground,
and you want to use an amount of weight
that you can handle for 40 seconds.
So we're gonna come up,
come down twisting,
come right back up, 40 seconds.
Squeeze your core.
Squeeze your grip.
Focus on the quality of every single rep.
(calm upbeat music)
Last 10 seconds, here we go.
Five, four, three,
two, and one.
All right, take a second to shake that off.
All right, now we're gonna go for the same move,
but we're gonna switch up the grip
with inclined supinated twisting dumbbell press.
Let's grab our dumbbells.
You'd start from the top like this,
or come back down from right here while twisting.
Every time we get to the top, squeeze.
Squeeze your chest together as well.
(calm upbeat music)
More control, pace yourself.
Still got a bit of a way to go.
(calm upbeat music)
Almost there.
Here we go, last 10 seconds.
Five, four, three,
two, and one, all right.
Great movement, been doing that one for years.
Next up is gonna be elevated diamond squeeze,
emphasizing on the split of your chest.
Now I'm just gonna use the back of this bench,
you can use any elevated surface.
We go like a diamond, come all the way down.
When you get to the top, I want you to squeeze.
Try to put your pinkies together, squeeze your chest.
(calm upbeat music)
I'm on my toes as you can see,
applying more weight onto this exercise.
Try not to use any momentum.
And working a eccentric,
as well as the concentric part of the motion.
Last 10 seconds.
So you don't want to go down super fast,
nice and controlled.
Three, two, and one, squeeze, squeeze, squeeze.
All right, we're flying through this routine.
My chest already has a crazy pump, as well as my triceps.
We're gonna go for incline close grip dumbbell press.
So let's pick up our dumbbells,
gonna put them tight, tight together.
Bring them down to your chest.
Bring them right back up.
Squeeze, squeeze your grip,
but also squeeze the dumbbells together.
(calm upbeat music)
Remember, we're looking for quality of each repetition.
You don't want to rush these.
It's actually a lot harder to do them
if you don't rush them.
More than halfway there, keep it going.
Last 10 seconds.
Five, four, three,
two, and one, whew!
Now you should be definitely feeling the burn.
That's another killer for your upper chest,
as well as the split of your chest.
Next exercise is gonna be
some good old-fashioned dumbbell fly's.
It's super effective, and they work out your entire chest
from outer to inner.
So let's go ahead and pick up our dumbbells.
Start from the top, come all the way out, and right back.
You want to make sure that you're not coming down
too high up from your shoulders.
You want your elbows actually to be below your shoulders.
So when you're coming down,
it should be more of like the shape of an airplane,
versus a cross.
More than halfway there, here we go.
(calm upbeat music)
Here we go, last 10 seconds.
Five, four, three,
two, and one.
All right, there we have it.
We're gonna take a break now from the weights for our chest,
the next exercise we're gonna be getting it into
is gonna be diamond push-ups.
And of course, if you can't do diamond push-ups,
you can always do diamond push-ups on an elevated surface.
Just choose a height that's gonna
allow you to do it for 40 seconds.
Let's get right to it.
Perfect form all the way down, all the way up.
Focus on the quality of every single rep.
(calm upbeat music)
More than halfway there.
Last 10 seconds, here we go.
Five, four, three,
two, and one, all right.
The pump is real right now.
We just have three more exercises to go
before we start emphasizing on our triceps.
The next exercise, we'll be using
our whole body weight with bench dips.
Now if you're not yet strong enough
to do benches this low,
you can always do bench dips
on an elevated surface in a standing position.
So let's get into position.
From here, you want your hips up,
come all the way down, all the way back up.
Pace yourself.
Every time you get to the top of the rep,
push the weight on your triceps.
(calm upbeat music)
More than halfway there, keep it up.
Here we go, last 10 seconds.
Five, four, three,
two, last one.
All right, now the next exercise
is gonna be a bit of an active rest for some of you guys,
we're gonna go for elevated push-ups.
We'll be using the side of this box.
We want to come down into a push up position,
maintain perfect form all the way down to your chest,
all the way back up on your tip of your toes.
Elbows in, full range of motion, core tight.
Make sure you got the full checklist.
And for those of you that were already
doing elevated push-ups,
you could find an even higher elevated surface,
or just continue to do those.
Take a second to pause if you need to, then keep on going.
Let's go, keep it up, we're more than halfway there.
(calm upbeat music)
Last 10 seconds, give it everything you got.
Five, four, three,
two, last one.
All right, we just have one more exercise to go,
emphasizing on our chest,
that's gonna be a slow-motion push up.
And this is pretty tough, so if you're feeling fatigued,
I'd advise you to do it on an elevated surface.
We're just gonna do one rep for the total 40 seconds,
20 seconds down, 20 seconds up.
Let's go for it, into perfect push-up position.
Start going down, engage your core,
engage your triceps, your chest.
Make sure to have constant tension.
(calm upbeat music)
Time to go up, constant tension.
Keep those elbows in, as much as you want to flare them out.
Keep pushing, constant tension, breathe.
10 more seconds.
Five, four, three,
two, and one, boom.
All right, now we're ready to start
really emphasizing on our triceps.
Although we'll still be hitting
our chest as well with the skull crushers.
This is another body weight exercise, it's pretty difficult,
so start off with a higher elevated surface,
the lower, the more weight, the harder it is.
So we're gonna get into position.
from our tips of our toes,
We're gonna let our elbows go in,
down in front of us, and right back up.
Keeping our core tight, and our body straight.
(calm upbeat music)
More than halfway there, keep it up.
(calm upbeat music)
Five, four, three,
two, and last one.
Nice little stretch on that one.
We're flying through this routine.
Coming up next is another dumbbell exercise,
proven over the years to build strength and muscle.
That's the dumbbell tricep kickback.
We'll pick up some lighter weights and get into position.
We have our feet tight together, big chest, back straight,
lean over, knees a bit bent,
elbows up, and kickback straight back.
Full extension, and control the negative
just as much as concentric.
(calm upbeat music)
Let's go, keep it going, more than halfway there.
You should feel the burn by now, last 10 seconds.
Five, four, three,
two, and one.
Woo, my triceps are on fire,
and I can feel the lactic acid building up,
the pump is real right now.
We just have the last dumbbell exercise to go.
That's gonna be single arm overhead tricep extension
with the dumbbells.
So go ahead and pick up your dumbbell.
We're gonna be going for 20 seconds on each arm.
(calm upbeat music)
Remember, we want full range of motion.
Last 10 seconds,
Five, four, three, two,
and one, let's switch.
(calm upbeat music)
Last 10 seconds.
Five, four, three,
two, and last rep.
All right, whew!
The next exercise coming up is another one of my favorites
for building strength and muscle in your triceps.
That's gonna be tricep extensions.
These are done on the ground from a plank position,
but if that's too hard,
you can always do them on your knees,
or you can even do them standing
up on your toes against the wall.
Choose a progression that works for you,
and let's get to it.
So you can start from up here, lower yourself down,
slow as you can, pop one up,
or if you have the strength,
go up and down at the same time, core tight.
(calm upbeat music)
Here we go, last 10 seconds.
Five, four, three,
two, and one, whew!
My triceps are on fire.
We are down to the last exercise,
I want you to give it everything you got for this last one.
We're gonna do one for cross tricep extensions.
Let's start off in the plank position.
Bring your hand sideways, left hand is on top,
and you can put your knees down, feet up.
Keep your core tight.
You want to be straight from your knees to your shoulders.
Press, 20 seconds.
Just like this first.
Then we'll switch the hand position
to the right hand on top.
Want you to give it everything you got.
(calm upbeat music)
All right, time to switch, keep it going.
(calm upbeat music)
Last 10 seconds, here we go.
Give it everything you got.
Five, four, three,
two, last one, squeeze.
Whew, all right, the pump is real,
and we just completed this full 15 minute workout,
working every area of our chest
from our lower, mid, and upper, to outer and inner split,
as well as engaging all three heads of our triceps,
our long, medial, and lateral head.
Making it a complete and effective workout for building
strength and muscle within your entire chest and triceps.
And the more you do this routine,
the stronger you're gonna get,
eventually you're gonna 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 two to three rounds.
And don't forget to get this workout on your phone,
as well as full access
to all my workouts and workout programs,
getting you in the best shape of your life.
And make sure you've downloaded the Heria Pro app
from the App Store or Google play store.
It's free to download, and it will change your life.
And get full access to all my
personal workouts and workout programs
that I specifically designed just like this,
whether you're trying to work out
in the gym with minimal equipment or working out from home,
there's gonna be a program and a routine for you,
getting you in the best shape of your life.
Not just looking strong, actually being strong.
So thank you so much for watching.
If you enjoyed the video, definitely smash that like button.
We really appreciate it,
and it helps YouTube share our videos
to more people out there.
And to show our appreciation, if you comment down below
within the first 30 minutes of any upload,
you'll always have a chance to win some free Heria apparel.
And speaking of that,
we're about to get into our biggest sale of the year,
Black Friday and Cyber Monday sale.
We only do this one time a year, it's our biggest sale.
All our workout gear, all our workout equipment,
everything is gonna be 25% off,
chrisharia.com, as well as thenx.com/shop.
If you ever wanted to get
one of our weight vests on the low,
this is the time to get it.
We're also coming out with a
brand new collection of our weight vests.
We have the 3M weight vest, the iridescent weight vest,
and many more, check it all out at chrisheria.com.
So thanks so much for watching, I'll see you next week.
Mad love, and peace out.
(calm upbeat music)