- What's up, guys, it's Chris Heria.
Welcome to another vlog.
Today, I'm gonna be showing you
the 10 most effective pushing exercises
that you'll ever really need.
So, I want you to do 10 reps of each variation with me.
The first one actually happens to be regular push-ups.
Let's go for 10.
(mellow electronic music)
♪ Heria music ♪
- All right, there we have the push-up.
The push-up is the fundamental to all pushing exercises,
and all push-up variations.
By mastering the push-up,
you're gonna learn proper form,
how to contract the targeted muscle groups properly,
and to develop those muscles as well,
being your chest, triceps, shoulders and core.
You need to properly learn the push-up
before moving on to more advanced exercises
that involve pushing with a greater force.
And the best way to master an exercise
is always to try to do it with perfect form.
Doing push-ups properly with perfect form
is gonna be way more effective
in developing your strength
to being about to do this push-up variation
that I have for you guys.
Let's go for 10 explosive negative push-ups.
(heavy-bass hip-hop music)
♪ Heria music ♪
- All right, there we have explosive negative push-ups,
a game changer when it comes to
developing explosive pushing strength.
What makes this pushing exercise so unique
is that it forces you to give 100% every single rep,
and requires maximum control as you land
and begin to descend.
Working fast and slow twitch muscle fibers,
contracting the muscles for a longer period of time,
and increasing the intensity with every rep,
creating hypertrophy.
This is definitely one of the best push-up variations
that you should be incorporating into your workouts.
Now, the third push-up variation I have for you guys
is gonna be elevated push-ups.
Let's go for 10.
(mesmerizing electronic music)
♪ Heria music ♪
- All right, so there we have elevated push-ups.
Doing our push-ups elevated allows us
to put more weight onto the pushing exercise,
as well as emphasize more on our upper chest area.
And remember, to develop the maximum strength
out of your chest,
you need to make sure that you're working
every portion of your chest,
from the top of your pec, middle, all the way to the bottom,
as well as your inner and outer.
Also, working in an elevated pushing position
is gonna prepare you for pressing up into a handstand,
as well as handstand push-up.
Developing your strength to apply more weight
at a greater angle to your pushing exercises.
And the fourth exercise is gonna be pseudo push-ups.
Let's go for 10.
(mellow hip-hop music)
♪ Heria music ♪
- Ooh, all right, so you should already know
how tough those are if you've seen my video,
"The Secret to Super Human Strength," on the TheNX channel.
The closer you're pushing from your waistline,
the more bodyweight you're applying
onto this pushing exercise,
making it an extremely effective exercise
to work towards pushing movements
that require your entire bodyweight and full body control,
like full-planche push-ups, 90-degree push-ups,
and more exercises that require super human strength.
Also, by having your hands lower,
you're engaging more of your mid-to-lower pecs
when it comes to your chest.
And moving on to number five, we have archer push-ups.
Let's go for 10.
(mellow music)
Thumbs pointed forward,
and your fingers spread out to the sides.
Let's go down on one side.
♪ Heria music ♪
- All right, there we have archer push-ups.
This push-up variation is great for when you've developed
a good amount of strength with two arms,
and you wanna take it to the next level,
and start doing what you were doing with two hands to one,
almost like having training wheels for one-arm push-ups.
Each time we do an archer push-up,
we're emphasizing mainly on one side of our body,
and one arm.
And also requiring more control
and more muscle fibers fired up.
The opposing arm is doing very little work
when it comes to pushing,
but you can always calibrate it
depending on how strong you are on either side.
But doing this exercise stretches out your chest as well,
and engages your chest from the inside to the outside.
Now, the next exercise I have for you guys
is gonna be slow-motion push-ups.
Let's do one together.
(mellow, funky jazz music)
You wanna keep your form
as you're going down as slow as you can.
♪ Heria music ♪
- All right, so there we had the slow-motion push-up,
an excellent push-up variation
that will train your weaknesses
in every position of range of motion.
Having solid control in every position of your push-up
is going to increase your pushing power tenfold.
At the beginning, trying this exercise,
you may be shaking,
and those are all your muscle fibers firing up,
and eventually, you're gonna develop
more mind-muscle connection, and way more strength,
shaking a lot less,
and really seeing that translate
into every other pushing exercise you do.
All right, the next push-up variation
is gonna be diamond push-ups.
Let's get 10.
(funky hip-hop music)
All right, there we have diamond push-ups.
Having your hand placement in a diamond position
is going to increase the engagement
from your inner chest to your triceps,
making this movement a lot more difficult,
but also, gaining a lot more strength from each rep.
Now, moving on to the next exercise,
we have typewriter push-ups.
Let's go for 10.
(mellow electronic music)
Start just like the archer push-ups.
Come down on one side,
and stay low, and exchange sides.
(mellow, heavy-bass music)
♪ Heria music ♪
- All right, they were the typewriter push-ups.
With this exercise,
you are constantly contracting your triceps and chest
the entire duration of your repetitions.
Meaning when you normally do push-ups,
you rest for at least for a second
at the top of every single rep.
With this exercise, there is no rest point,
and you're isolating each chest
as you move from one side to the other,
and applying more weight onto each side,
developing your chest and triceps individually.
Now, the next exercise I have to show you guys
is gonna be elevated pike push-ups.
Let's go for 10.
♪ Heria music ♪
- All right, so there we have elevated pike push-ups.
With this move, we're broadening our pushing range
by increasing the angle.
And engages more of your shoulders,
which is a muscle group
that helps the pushing motion tremendously.
And if one of your goals are
to handstand push-up, or handstand press,
then you're gonna need to master this exercise.
And this is one of the exercises that you start with
to being able to work your way up
to those more advanced exercises.
Now, finally, the last push-up variation
that I find most effective is gonna be
the 90-degree plus push-up.
I want you guys to try to go for 10, let's do it.
(mesmerizing electronic music)
You're gonna lower down to a push-up,
and then lean forward.
♪ Heria music ♪
- All right, so there we have the 90-plus push-up.
And not only does this exercise get you used to
controlling your entire bodyweight,
but it gets you a lot closer to planche push-ups,
and all other way more advanced pushing exercises.
Now, of course, you've seen a lot of other videos,
I've made one myself,
about 50, 100 different other push-up variations,
but these 10, in my opinion, are the most effective,
and all the other push-up variations
actually stem from these 10 that I just showed you.
But without these 10, those wouldn't be achievable,
and that's why these are
my top 10 most effective push-up variations
that you can get started on right now.
Don't forget, you can get a list
of all these exercises as a workout
by downloading the Heria Pro app on the AppStore,
along with my personal workouts and workout programs
that I do and post on a daily and weekly basis.
And if you guys enjoyed the video,
then definitely smash that Like button.
Share this video with a friend
that's trying to take their pushing game to the next level.
Comment down below and let me know
what you want the next video to be about.
I'm actually reading all the comments.
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Thank you guys so much for watching,
and I will see you next Thursday.
Mad love, peace out.
(whooshes)
(funky, heavy-bass music)
Smash that Like button, guys.
(shuddering)