- What's up, it's Chris Heria,
and we're right about to build some muscle in our chest,
right from home or anywhere, without any equipment,
the same way we would do it in the gym.
And that's using a progressive overload to reach hypertrophy
to build more muscle and strength.
You guys may or may not be familiar
with using a progressive overload
lifting weights in the gym,
where you gradually increase the intensity,
difficulty, and resistance over time.
Well today, we're gonna be doing the exact same thing,
but with body weight exercises.
In fact, we're only gonna be doing pushups
and pushup variations,
and we'll do this by increasing
the difficulty and resistance of each pushup set
by changing the pushup position and progression,
creating a progressive overload
and allowing us to build muscle literally from anywhere.
So if you're ready to get started,
all you need to do is download the THENX app
in the App Store or Google Play store
or just hit the link down the video description below.
Once you're logged in,
head to the YouTube workout section
or the Follow Along workout section,
you should be able to find this workout routine,
and you're ready to get started.
Just make sure to smash
that like button on this YouTube video,
and we are ready to go.
Now, whether you're a beginner or advanced athlete,
this is gonna be perfect for you.
We're gonna start off at the easiest progression
that anyone could do to start doing pushups,
but we're gonna be starting with high reps.
And as we increase to more difficult exercises
with greater resistance,
we're gonna start decreasing those reps,
creating that progressive overload.
And we'll be resting for 20 seconds between each pushup set.
And you can add more weight
by throwing on a Heria weight vest,
get yours at chrisheria.com.
And keep in mind, to really use progressive overload,
you wanna increase the amount of reps,
or decrease the amount of rest time,
or even increase the amount of weight that you're using.
So come back to this workout routine weekly
and make sure you're doing one of the three.
And before we start,
if you guys are having trouble
being able to do pushups on the ground
or wanna improve your form,
check out my video on how to do the perfect pushup.
Now, let's get started.
So the very first exercise is gonna be
high elevated incline pushups.
You wanna get on the tip of your toes, feet together,
and you wanna be pushing from your chest line
and up.
We're gonna go for 40 reps.
(moody music)
Remember to breathe, pace yourself.
(moody music resumes)
We're halfway there, this is just a warm up.
Keep that in mind,
but you wanna give it a full range of motion.
Stay on the tip of your toes,
so you have the most amount of your body weight
on these pushups.
Last 10.
Here we go, last five.
Four,
three,
two,
and one.
There we have it, nice little warmup.
We're gonna increase the difficulty now
with the second pushup progression.
That's gonna be high elevated one arm pushups,
so the same thing that we were just now doing,
but except with one arm.
This is gonna develop a lot more strength
in each arm individually.
It's gonna translate to doing them on the ground.
Now, if this is too difficult,
you can always assist with the opposing arm,
keeping that arm straight
and really emphasizing on the pushing arm.
Everyone else stick to one arm.
We're gonna go 15 times on each arm.
Stay on the tip of your toes,
give it a full extension
and full range of motion.
(horn honks)
Here we go, last four,
three,
two,
and one.
Working each arm and pec individually,
it's also gonna strengthen both sides equally
and cure any muscle imbalances, which is very important,
if you wanna push to your maximum potential.
(moody music resumes)
Squeeze your core.
Last five.
Last one, here we go.
All right, you should start feeling that
in your triceps as well as your chest.
We're gonna move on to the difficulty
and increase the resistance,
the weight being applied to the exercise.
So I'm gonna drop down to these ottomans,
that's gonna apply more body weight onto these pushups.
We're just gonna go for some good old fashioned pushups.
We're gonna go for 25 reps.
So remember, you wanna go straight down to your chest
and right back up on the tip of your toes,
squeeze your core,
and give a full range of motion.
Really emphasize on your chest,
all the way up and all the way down.
(moody music resumes)
Keep going, stay strong.
Almost there.
Last five,
three,
two,
and one.
All right, there we have it, shake it off.
Now, you should definitely start feeling
the pump in your chest,
but we're gonna increase the difficulty
by changing the pushup variation.
We're gonna be going for wide pushups.
I want you to increase that range of motion too.
Go as deep as you can and come all the way back out.
Give me full range of motion.
Really work that chest.
We have 20 rests for this set.
And remember, if this is too difficult,
just use something that's a little taller,
you'll be able to do it.
Push this wide.
Let's go for these wide pushups.
(moody music resumes)
10 right there.
Five,
four,
three,
two,
and one for good luck.
(exhales)
All right, there we have it.
Go ahead, shake that off.
Give yourself 20 seconds.
We're gonna increase the difficulty again
by dropping it down even lower,
applying more body weight to the next exercise.
So I'm gonna go ahead and make some space.
And now that we're doing this on the ground,
we're gonna be using the majority of our body weight.
Now, although this is more difficult,
we're doing less amount of reps,
and I don't want you to rush these reps either.
Since we're only doing 15 reps,
I want you to give me some quality,
all the way up
(exhales) and all the way down.
Full range of motion, squeeze.
(moody music resumes)
We have 10 right there.
Five,
four,
three,
two,
and one.
(exhales) There you have it.
We're flying through this routine,
and the chest pump is real.
We've already hit our upper to lower chest,
inner and outer split as well,
even our shoulders, triceps, and our core indirectly.
And for this next set, it's really gonna show it.
We're gonna be going for one arm pushups
or assisted one arm pushups, if you need to.
And if any of this is too difficult,
remember, you can always stay on an elevated surface,
no matter how low or how high.
We have 12 reps, so six on each arm.
Let's get down on the ground.
You can assist like this,
keeping one arm completely extended,
or you can just go for it.
(moody music resumes)
All right, the pump is real.
We just have three more exercises to go.
And now, we're gonna elevate our feet,
and that's gonna add even more body weight to each exercise.
But, of course, if you're feeling fatigued,
you could always stay at whatever level you like
and still have a progressive overload,
as long as you decrease the amount of rest time
or increase the amount of reps, of course.
So, let's go for it.
We have 10 reps to go.
Gimme quality reps, don't rush it.
All the way down, all the way back up.
(moody music resumes)
Seven,
eight,
nine,
last one,
10.
Should be feeling your pecs squeezing every single rep.
All right, next set we're gonna get into
is gonna be explosive negative pushups
with our feet elevated.
Now, explosive pushups on an elevated surface
may be a bit dangerous, if you're not that strong,
so just push as hard as you can,
you don't have to get off the ground.
Remember, you can do this on any elevated surface as well.
Feet up, come down slow.
Push up hard.
Ooh, come down slow.
Remember, you don't have to explode off the ground.
You can just come up like that as hard as you can.
Come down slow.
(moody music resumes)
All right, there you have it, just a quick little five set.
You can always increase the reps over time if you'd like.
Now, we're gonna get into the last and final exercise.
That's gonna be a slow motion pushup,
and we're just gonna do one rep,
but this one rep is gonna be a minute long.
I want you to go down for 20 seconds,
hold the bottom for 20 seconds,
and then 20 seconds to come back up.
So I want you to give it everything you got right here.
Don't hold anything back.
Let's get into pushup position.
(exhales) We're gonna do this together.
Let's start going down, squeeze your core, and go slow.
Feel your chest.
Now, nice and slow.
10 seconds, should be halfway.
Getting closer to the bottom now.
Hold it right there, 20 seconds.
(moody music resumes)
You're halfway,
stay strong, squeeze your chest.
All right, let's start to come back up now.
Should be halfway up.
10 more seconds.
Five more seconds.
Four,
three,
two,
and one.
(exhales)
All right, there you have it.
Should have been shaking by the end of that.
You wanna give it everything you got,
but that was a great set.
And the pump (exhales) is real.
Right now, my chest has a crazier pump
than the ones I get in the gym sometimes lifting weights.
As long as you're utilizing a progressive overload,
reaching hypertrophy, and over time,
increasing either your reps, your weight,
or decreasing your rest time,
you're gonna see a lot of progress, a lot of strength gains,
and muscle development.
So if you enjoyed this workout,
if you enjoyed the video, please smash that like button.
I really appreciate it,
and it helps YouTube share our video
with more people out there.
To show my appreciation,
if you comment down below within 30 minutes of any video,
you're always gonna have a chance to win some THENX gear.
So congratulations to everyone
that got through this workout with me.
You're on your way to building a solid chest
and some solid lean muscle,
and not just looking strong, actually being strong,
while also indirectly developing your abs, triceps,
and shoulders as well.
Make sure to come back to this workout on a weekly basis
to ensure that you're working your progressive overload.
And don't forget,
to schedule this workout at any time from your phone,
absolutely anywhere,
as well as thousands of workouts just like this
that you can follow along to from your phone
and schedule at any time,
download the THENX app in the App Store or Google Play Store
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And now that you got your chest right,
it's time to get bigger arms using just a pair of bands.
Check out this follow along video, and I'll see you there.
Mad love, peace out.