- What's up guys, its Chris Heria,
welcome to another vlog, I am right about to
get into my chest workout routine
and today we're specifically gonna be
working on our upper chest area.
This area of your chest often goes neglected
but training and strengthening your upper chest
is not only gonna make your chest
look a lot of more aesthetic and fuller
but its also gonna significantly increase
your pushing strength, even more so from an upward angle.
A lot of people train chest for a long time
and still don't see the results that they're looking for.
And a lot of times it and can be because
they're sticking to the same exercises
and those exercises may not be engaging
working on your upper chest and the split of your chest,
specifically, that's gonna make your chest
already look a lot more developed
and a lot more defined and that's what
we're gonna be working on, today,
with the five best exercises for your upper chest,
training and growing your upper chest
from your inner split to your outer,
all without weights, you guys know I love
to show you workouts and exercises
that require no weights or minimal to no equipment
so that there are no excuses
anyone can get in shape and develop real strength
with their own body weight, in fact,
this is how I started training with these exact exercises
I'm about to show you, of course,
now I lift weights and I do weighted exercises as well
but I still do these exercises to this day.
So, I want you guys to follow along,
do this routine with me and once you've mastered
these exercises, you can start incorporating
them with your weight training as well.
And when you start combining these exercises
with lifting weights, that's when you're gonna
start to see some really crazy result.
But for now, open up this routine
on the Heria Pro app and if you haven't already,
of course, downlaod the Heria Pro app
in the Appstore or Google Play Store.
Find this routine on the app and lets get started.
Now, to really emphasize on our upper chest,
we're gonna be doing all these exercises
with our feet elevated, that's gonna give us
a proper angle to really put
the emphasis on the upper chest area,
the first exercise we're gonna be going for
is elevated explosive push ups.
For each exercise, I'm gonna need at least 10 reps
with perfect form, if you can do more,
I definitely want you to try and challenge yourself.
As long as you're not sacrificing your form
and your technique, of course,
and if you can't yet do 10, just try to do
as many as you can, with perfect form.
Eventually, you'll be able to get stronger
and increase your repetitions,
lets go for 10 explosive push ups.
Keep your core tight, all the way down.
Explode, now of course, you don't have to explode
all the way up, if you can't yet,
you should definitely try to push
as hard as you can, be as explosive as you can
when coming up but if you can get off the ground,
you definitely wanna go for it.
(exciting bouncy music)
All right, there's the first exercise,
now, if you noticed, I used some different rep styles,
for some of the push ups, I pushed as hard as I can
and then I'll try to control the negative
as much as possible on the way down
and then, for some others, I just tried to push
straight through to try to be as explosive as possible.
Changing up your rep tempos and emphasizing
on different parts of your repetitions
is gonna create more muscle activation
and really applies to any other muscle
group that you apply that technique to,
so always try to mix up your reps.
Next exercise you're gonna be doing is pseudo pike press,
these are gonna be elevated, as well,
so find a little bit of a lower surface,
'cause these are, kind of, tough.
Flip over the box.
And you wanna keep your core tight,
you wanna have your hands down by your waistline
when you come down, all the way to the bottom.
And then, when you push up, you wanna come up
with your hips up, arms straight out.
(exciting bouncy music)
All right, there we have the pseudo pike push ups,
with the feet elevated, that's a pretty tough one.
Make sure to keep your core tight
and your legs straight, the whole entire time
and when you're pushing up, you should be
leading with your hips.
And moving on to the next exercise,
we have elevated archer push ups.
This next exercise is gonna help you
isolate and emphasize on each
upper peck, individually, ensuring that they're both
equally getting a solid workout,
both getting strong and eliminating
the chances of muscle imbalance.
A lot of times when we're doing things with two hands,
sometimes we tend to push harder with our stronger arm,
so, if you do happen to feel a muscle imbalance,
start with your weaker arm first, lets go for it.
Now for this exercise, you want your arms
to be in airplane mode, not so much as across,
this is gonna be working more with your delta
and you can actually injure yourself,
doing it this way, so lets have our hands
a little bit lower, where our thumbs
at a lower chest area, underneath our shoulders.
From here, we're gonna start with one side first.
From the one side, pushing up,
the other arm is just for stabilization.
You're not helping with that arm,
just keeping it straight.
(exciting bouncy music)
All right, there we have elevated archer push ups,
another tough one, so, for everyone following along,
on the app, make sure you check off
elevated archer pushups, we're gonna be going
onto the next exercise and that's gonna be
elevated deep wide pish ups,
we're really gonna go for that split in our chest.
For this next exercise, your upper body
is gonna need to be a bit elevated,
as well, although your lower body
should still be more elevated.
To keep your bodies angle emphasizing
on your upper chest area but with the higher
elevation, you're gonna be able to go deeper
in your pushup and that's exactly what we want.
So, to elevate your upper body,
you can use a pair of llettes or you can use
anything that you have around the house,
maybe a stack of books, something like that.
But if you want a pair of parallettes
to take your training to the next level,
you can go ahead and pick some up at Thenx.com/shop.
(exciting bouncy music)
Another challenge right there,
I definitely want you guys to try that one,
keep in mind, when you're doing all these exercises
elevated, that you're tightening your core
and you're not letting your body droop too low.
So, by now, we've emphasized on every little area
of our upper chest but I have one last exercise
to show you guys, that's really gonna work the upper split.
Incline diamond pushups but when you get
to the top of your rep, I want you to squeeze
your chest together as hard as you can,
bring up your hands and try to get
your pinkies to touch, as your pinkies meet together,
you wanna squeeze the center of your chest
as hard as you can, then you can go ahead
and bring it back down and continue with every
single rep just like that, this something that I did
very early on to help me define my chest,
I want you guys to always do these,
lets go for 10.
(exciting bouncy music)
All right, there we have the diamond incline push ups
and if you're doing them like that,
you're definitely gonna see a huge improvement
in your chest and your chest gains.
And that's gonna complete the five
best exercises for your upper chest
that requires absolutely no weights
and really no equipment at all.
Of course, its helpful to have a pair of
parallettes but really you could do this
with anything you have laying around the house,
there are absolutely no excuses to getting this done.
So, congratulations to everybody
that was able to complete this with me,
that's round one and that's an excellent start.
And the more you do this, you're gonna find yourself
getting a lot stronger, eventually,
you're gonna be able to two rounds, three rounds
and to really complete this workout,
you wanna do a total of four rounds.
Pretty soon, you're gonna be incorporating
this into your weight training
and then you're gonna be taking your body
and your strength to a whole new level.
And that's gonna wrap it up for today's video,
if you guys enjoyed the video,
definitely smash that like button,
make sure you're training upper chest,
not just bench pressing, make sure to share
this video with a friend that's trying to make
some chest gains from home and, of course,
comment down below and let me know
what your currently working on,
what I should make my next video about.
Remember, if you enjoyed this workout,
you can get this workout on your phone,
as well as full access to all my personal workouts
and workout programs that I've created,
with specific goals in mind,
like burning fat and developing solid,
lean muscle, of course, not just looking strong,
actually being strong and, in most cases,
with minimal to no equipment at all.
So, if you haven't already,
download the Heria Pro app, in the Appstore
or Google Play store and start getting in
the best shape of your life, today.
And if you haven't already, to make sure you're
always getting my videos, here on YouTube,
make sure you subscribe, with notifications on,
by pressing the bell button, I post every single
Thursday at 2:00 PM, USA, Easter time
and if you comment within the first 30 minutes
of any upload, you always have the chance
to win some free Heria apparel.
And speaking of apparel, I'm about to have
a huge Black Friday sale, any of my hoodies,
joggers or anything that you can find
on chrisheria.com, I'm gonna be having
a 25 percent off, site wide, sale.
I only do this on Black Friday,
only once a year, you guys really wanna
take advantage of this deal,
its gonna be the day after Thanksgiving.
And, of course, for more of my content,
throughout the week, make sure you're following me
on Instagram, that's Chrisheria, and with almost
every single upload, I always do some type
of giveaway, so if you want to have
a chance to be a part of that,
make sure you're following me on IG.
And if you're enjoying the music,
here on the channel, these are all the songs
from my brand new album I just dropped,
called Workout Music, music I've created
specifically for you guys to train hard to,
so stat listening to it, while you train,
right now, its available on all platforms,
from Spotify, Apple Music, Soundcloud, even Tik Tok.
And with that said, thank you guys so much for watching,
I'll see you next Thursday, 2:00 PM,
USA Eastern Time, mad love, peace out.
(exciting bouncy music)