- What's up, Thenx athletes.
It's Chris Heria.
We're at home because today I'm gonna be giving you
a super effective chest workout
that you can do right from your house,
just using pretty light pair of dumbbells
and different push-up variations,
emphasizing and engaging different areas of your chest,
from your split to your outer, your lower to your upper,
giving you a complete chest workout.
I'm gonna be showing you different tips and exercises
that help me, personally, along the way
when trying to define certain areas of my chest,
like the split, upper chest, and the lower chest.
And when working out from home,
most people don't really have any equipment other
than just a pair of dumbbells,
although I have made videos in the past
of intense chest workouts where I've gotten a crazy pump
only using push-up variation.
But today we're gonna compound that effect by adding weight
and supplementing this routine with some dumbbells.
It's very likely you're not gonna have heavy weights
in your house,
but we're gonna ensure hypertrophy by doing drop sets
with higher rep ranges and dumbbell exercises,
going straight into our pushups,
increasing the time under tension.
So if you're ready
to get a super effective chest workout right from home,
have your dumbbells ready to go,
and then just download the Thenx app
from the App store or Google Play store
if you haven't already,
so that you can have this routine and properly follow along.
Open up to the YouTube Workouts section.
You're gonna be able to find this workout.
There's a warmup that you can do at the top,
if you're not already warmed up.
For everyone else ready to go, smash the like button.
Let's start with the first exercise, dumbbell one arm press.
For the first two exercises,
we're gonna emphasize on each pec individually.
You can start off with both hands up.
10 on one side, 10 on the other one.
If you want more of a challenge,
you can bring this one down, too.
(mellow trap music)
Squeeze your core. Squeeze the grip.
Make sure your elbow is lower than your shoulder.
(mellow trap music continues)
All right.
There we have the first exercise,
isolating each side of our pec.
This is gonna build strength
in each individual side of our pec.
It'll also help muscle imbalances,
which usually lead to injury,
which will also help you break plateaus
and progress a whole lot faster.
Let's go emphasize on each pec individually again
with assisted one arm push-ups.
Now, you can do this on an elevated surface
for all my beginners.
Everyone else get down on the ground.
We're gonna have one arm out.
One arm pushing.
10 reps, both sides.
(mellow trap music)
All right, switch it up.
(mellow trap music continues)
All right, you should definitely be feeling the pump
in your chest already.
Now, I'm gonna show you two exercises that I use
that really helped me define the upper split area
of my chest.
The first one is gonna be twisting dumbbell presses.
We're gonna go for 15 to 20 reps,
depending on your fitness level
and how much weight you have.
So you wanna come all the way up, twist, touch,
and then come right back down.
Make sure your dumbbells are at your chest level.
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You don't want them too high
and start emphasizing too much on your shoulders.
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Your elbows should definitely be
below your shoulder line.
Twist. Come right back.
Twist, squeeze, and then come right back.
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Nice and controlled.
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Increasing the time under tension.
Really squeezing.
Helping to reach hypertrophy.
(mellow trap music continues)
Squeeze.
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Last one.
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All right, there you have it.
Next, we're gonna go into elevated diamond squeeze push-ups.
We're gonna be using an elevated surface, just like this.
You wanna put your hands in a diamond,
come straight down to your chest,
come all the way up and squeeze.
Try to get your pinkies to touch.
Keep your core tight
and push-up form, perfect form.
Squeeze every time you get to the top.
We're gonna be going for 15 to 20 reps.
(mellow trap music)
One more.
All right.
Whew! My chest is on fire.
All the way down from the split, I have a crazy pump.
We're gonna keep moving on.
Next two exercises,
we're gonna emphasize on our upper chest,
which is usually the area people lack the most in.
And usually because there's just not
that many exercises that use that pressing angle.
Whereas other exercises that you may do
in other days may be indirectly working different areas
of your chest, as pressing straight
or down is a lot more common of a movement.
That's why I really like to emphasize
on my upper chest and split on my chest days.
So coming up next,
we have supinated dumbbell twisting presses.
We're gonna go for 15 to 20 reps
and then drop into our push-ups.
So we're gonna start supinated, squeeze your core,
press all the way, and twist all the way up.
Come all the way back down, press up.
(mellow trap music)
Last one.
All right, there you have it.
Moving right into our push-ups.
We're gonna go for decline push-ups again,
emphasizing on our upper chest.
So find a surface you can put your feet on.
We're gonna be going for 15 to 20 reps.
If you can't do that many, just max out.
And definitely don't be putting your feet
on your mom's couch.
Better be your own couch.
And of course, the lower the elevation,
the easier it's gonna be.
The higher the elevation,
the more body weight you're applying
but the more gains to be made.
Let's go. 20 reps.
(mellow trap music)
Keep that form perfect.
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Squeeze the core.
Breathe.
All right, nice little set.
We are almost done with this routine.
Next we're gonna be working our outer
and inner chest with the next combo,
starting off with dumbbell flyes.
15 to 20 reps.
You wanna make sure that you're flying at your chest level,
not at your shoulder level.
(mellow trap music)
Squeeze. Keep your core tight. Regulate your breathing.
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Give it a nice full range of motion.
Let your chest stretch every time you get all the way down.
Feel a nice stretch in your chest. Bring it back.
(mellow trap music continues)
Last one for good luck.
All right, there we have it.
All right, now we're gonna take it down
to the ground and go straight for some diamond push-ups.
We're gonna be going for 15 to 20 reps.
If you can't do that many, just max out.
Do as many as you can right here on the ground,
and then move up to an elevated surface.
(mellow trap music)
Give a full range of motion.
(mellow trap music continues)
There we have it.
My chest is on fire.
We're gonna finish off this routine
with two bodyweight exercises, starting off with dips,
emphasizing on our lower chest and our triceps.
You could put two chairs together and go for some legit dips
or you can just use the side of a surface like this.
Go for bench dips.
It's gonna be a bit easier, as well.
All the way down, all the way back up.
20 reps.
(mellow trap music)
Back on the triceps.
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Last one. Good luck.
All right, we're gonna finish
off this routine giving it everything thing we got
with explosive push-ups.
For my beginners,
I want you doing this on an elevated surface.
Everyone else, start on the ground
then move to an elevated surface if you need to.
Perfect form.
Let's go for it.
(mellow trap music)
There you have it. Crazy pump in the chest.
Working the entire chest
from our upper, lower, mid, split, and outer.
And as you can see, you can make some crazy gains
from home just with a light pair of dumbbells
and some push-up variations,
and of course, a couple minutes of your dedicated time,
consistency, and having the right programming, of course.
So remember to get this workout on your phone,
schedule it at any time,
and get full access to all our workout programs, as well.
Make sure you've downloaded the Thenx app
in the App store or Google Play store.
And not only will you have full access
to all our workout programs,
but our technique guides
that will teach you the most advanced movements
step-by-step like the full plan.
Handstand push-ups, muscle-up, human flag, and so much more,
as well as daily workouts sent straight to your phone
to kill your plateaus
to make sure that you stay making gains.
And you'll be a part of the Thenx community
with millions of Thenx athletes around the world,
getting in the best shape
of their lives with the Thenx app right now.
So make sure you download the Thenx app in the app store,
if you haven't already.
And congratulations to everybody
that got through this routine with me.
You're on your way to building a solid chest,
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 wanna be able to do it
for at least three to four rounds.
So come back to this routine each week to make sure
that you're getting a complete chest workout.
And if you enjoyed the video,
please smash that like button.
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And that's gonna wrap it up for today's video.
If you have any other great ideas
that you'd like me to cover in the next video,
please let me know down in the comments section below
and I will see you next Sunday, 8:00 PM USA Eastern time.
Mad love and peace out.
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