- What's up, Thenx athletes? It's Chris Heria.
If you want to build more muscle
and increase your pushing strength,
then you're gonna need to start doing push-ups right now.
Push-ups are a great workout for your upper body,
and they can be performed anywhere, anytime,
and progressively compound your strength
and endurance over time as you're able to do more push-ups
consecutively in one set,
which is why I do 100 push-ups pretty much every single day.
Now, of course, there are many different ways
to do a push-up,
from changing the tempo of your reps
to changing how you do the push-up.
And with each push-up variation,
you're gonna get different benefits,
target different muscles,
and even change the difficulty of the exercise.
So any fitness level from a complete beginner
to the most advanced lifter will be challenged.
If push-ups is an exercise you're struggling with,
I've made many videos on how to master your first push-up
and increase your reps to over 20.
Check those out down below.
Now, for today's routine,
I've chosen specific push-up variations
along with different tempos
at which you'll do each rep for the perfect chest,
tricep, shoulder, and core workout that will also develop
both your fast and slow-twitch muscle fibers
that you can do every single week.
And every week you come back,
you'll see and feel yourself getting stronger,
eventually moving up to the hardest push-up variations
and progressions.
So if you're ready to start making gains from home
or from anywhere without any equipment,
let's get this workout started.
Download the Thenx app in the App Store,
or Google Play Store,
or just hit the link down the description below,
so that you could properly follow along
with this routine as well as schedule it again anytime,
any day right from your phone.
We're gonna be doing eight different push-up variations
with different tempos back to back.
40 seconds on, 20-second break in between each exercise.
As I said before, this routine is great
if you're a complete beginner or even if you're advanced.
As a complete beginner, you can do all of these exercises
on an elevated surface.
That's gonna alleviate some of the resistance
and body weight,
making every exercise doable for a beginner.
And the stronger you get,
you can lower that elevated surface,
applying more resistance,
and eventually being able to do it on the ground.
And for everyone else that's intermediate,
try doing as many as you can on the ground
and then doing the rest on an elevated surface.
So with that said, we're gonna start off
with the first exercise,
overloading and isolating each pec and arm
with assisted one-arm push-ups.
We're just gonna need a slight elevated surface
or anything else to hang onto.
Get down to a push-up position.
Or if you're on your elevated surface,
one arm should be extended and come down with one arm.
Come right back up.
20 seconds on one side, 20 seconds on the other.
(light upbeat music)
Keep your core tight.
(light upbeat music)
Here we go, last five seconds.
(light upbeat music)
Three, two,
and one, switch.
(light upbeat music)
Almost there.
Five seconds left.
Five, four,
three, two,
and one. (exhales)
All right.
Let's go ahead and shake that off.
We got 20 seconds of rest.
The next exercise coming up
is gonna be elevated diamond push-ups.
So we're gonna maintain this elevated surface,
gonna put our feet on top,
start repping out our diamond push-ups right from there.
So let's get into position, feet on top, diamond.
Let's go straight down.
Now remember, it's not how many you do.
Since we're doing this for time,
you wanna focus more on how well
you're doing each repetition.
Stay consecutive, stay strong,
(light upbeat music)
give the best form.
Every rep should look just like the first one.
(Chris exhales)
Almost there.
These diamond push-ups are really emphasizing (exhales)
on the split of our chest as well as our triceps.
(Chris exhales)
Almost there. Last five seconds.
(light upbeat music)
(Chris exhales)
Three, two, last one.
All right.
Let's go ahead and shake that off.
Next, we're gonna be isolating again each side
as well as each arm with archer push-ups.
For this one, you wanna keep your opposing arm
as straight as possible for support
while only pushing with the arm closest to you.
Let's get down on the ground.
(Chris exhales)
Bring one arm all the way out.
Keep that arm straight.
20 on each side.
(light upbeat music)
Last 10 seconds.
(light upbeat music)
Five, four, three, two, (exhales) and one.
Let's go ahead and switch.
(light upbeat music)
Last 10 seconds.
(light upbeat music)
Six, five, four, three, two, last one. (exhales)
All right.
Now, you should definitely be feeling the pump by now.
We're only three exercises in, this fourth exercise
is gonna make us officially halfway through.
Next up, we have pike push-ups.
This one's really gonna emphasize
on our shoulders, our triceps, as well as our core.
So to get into this movement,
you wanna start in a push-up position, bring your hips up
and walk all the way to a pike position
while on the tips of your toes, crown of your head down,
put it into the ground and back up.
(light upbeat music)
You wanna be nice and controlled
(exhales) with perfect form.
Keep those legs straight.
(light upbeat music)
Remember to regulate your breathing.
(light upbeat music)
Squeeze your core.
We're almost there.
Last 10 seconds.
(light upbeat music)
Five, four, three, two, last one. (exhales)
All right.
You should definitely be feeling it in your shoulders,
triceps, core, and chest by now.
We're officially half way done.
Now, we're gonna start emphasizing on our tempos.
So coming up next, explosive push-ups, open and closed.
Just try to push as hard as you can.
If you get off the ground, even better,
and if it's too difficult or you're feeling fatigued,
you can always bring it up to an elevated surface.
So let's get back down to the ground.
(light upbeat music)
All right, so we're gonna go down,
explode, closed, explode wide.
(light upbeat music)
Keep that form, regulate your breathing.
(light upbeat music)
Halfway there, keep going.
(light upbeat music)
Almost there.
(light upbeat music)
Last 10 seconds.
(light upbeat music)
Five, four, three, two, and one. (exhales)
All right.
Let's go ahead and shake that off.
We just have three more exercises to go.
Coming up next, now we're gonna change up the tempo,
we're gonna try to do our push-ups, slow.
So don't worry about how many you're doing,
just focus on how well you're doing them
and trying to keep as much time under tension as possible.
And for those of you that feel very fatigued at this point,
still, don't stop, just go to a higher elevated surface
and keep it going.
So back down in a push-up position.
Squeeze your core.
(Chris exhales)
Breathe.
Have a really solid squeeze on the ground.
(light upbeat music)
Contract your triceps, your shoulders,
your core, your chest, (exhales)
even your legs, and your calves, your glutes.
Last 10 seconds.
(light upbeat music)
Five, four, three, two, and one. (exhales)
All right, we just have two more exercises to go.
We're gonna switch up the tempo again
and this time, we're gonna try to do as many as possible.
So give everything you got.
When we go slow, we strengthen the different ranges
and motions within that muscle group
that don't often get engaged for that long,
like the closer to the bottom of a rep
or the closer to the top of a rep.
But now, we're gonna switch it up and go fast.
So let's do as many as we can.
40 seconds.
(timer beeps)
(light upbeat music)
Halfway there, keep going.
(chill music)
Here we go, last 10 seconds.
(chill music)
Five, four, three, two, and one. (exhales)
All right, the pump is real right about now.
I'd say it's even crazier than when I lift weight sometimes.
But we're gonna finish off this last one strong.
Explosive negatives.
This one can very well be the hardest one
so I want you to give it everything you got.
Don't hold back, don't leave anything in the tank.
Let's go for it.
(timer beeps) (Chris exhales)
So explode, come negative.
Explode and go slow.
Go.
(light upbeat music)
Definitely starting to feel that.
(light upbeat music)
I want you to, like, on the brink of failure at this point.
If you're not, you're not pushing hard enough.
Here we go, last five seconds.
Five, four, three,
two, and one.
Finish off the rep. (exhales)
All right, there we have it.
In just eight short minutes without any equipment at all,
changing up the tempos and changing up the variations,
we have a solid chest, shoulder, tricep, and core workout.
And not only are you gonna be shredded and looking strong,
but you're actually gonna be strong
with a new founded pushing strength that's gonna translate
over into harder push-up progressions
like the full planche push-up, handstand push-up,
90-degree push-up, and so much more.
A lot of people always ask me,
"Where do you start to unlock those type of movements?"
And this is exactly where you start right here,
mastering your push-up,
developing some serious pushing strength,
as well as being able to do many push-ups consecutively.
So save this video, come back every single week,
and let the results speak for themselves.
And while you're there,
don't forget to smash that like button
if you enjoyed the video.
We really appreciate it,
and it helps YouTube share our videos
to more people out there.
And if you comment within the first 30 minutes,
you're always gonna have a chance to win some Thenx apparel.
We post every Monday now at 10:00 AM, USA Eastern time.
And don't forget to get this routine on your phone,
properly follow along and schedule it at any time.
Just download the Thenx app in the App Store
or Google Play Store.
You can also hit the link down the description below.
And once you're a Thenx member,
you're gonna get full access to all our workout programs,
technique guides teaching you the most advanced movements
step by step like the muscle up, the full planche,
human flag, and so much more, as well as daily workouts
sent straight to your phone to challenge you
and to make sure that you're constantly progressing.
You'll also join the Thenx community
of millions of Thenx athletes around the world
using the Thenx app to get in the best shape of their lives.
Thanks again for watching.
I love bringing these workout routines for you guys
and I love seeing your transformations and the results.
If there's something that you'd like to see
in the next video,
please let me know down in the comment section below
and we'll definitely get around to it.
Until then, I'll see you next Monday at 10:00 AM,
USA Eastern time.
Mad love and peace out.
(upbeat music)