HOME CHEST Workout | Push Ups ONLY

What's up thenx athletes? It's. Chris Heria. Welcome to another thenx video. Today I'm, going to be giving you a home chest workout, consisting of only push-ups and push-up variations, [ Music ]. Now the push-up is one of the best upper body exercises for your chest, to increase both strength and muscle, growth and the fundamental standard.

Push-Up can be done absolutely anywhere with no equipment, and it also has many harder and easier variations which, when combined properly, can provide a complete workout to target all the areas of your chest, as well as your triceps delts core and many other muscles.

Now, for this workout we're, going to be using a method similar to the drop set technique, but with body weight exercises we're, going to start with the hardest push of variation and end with the easiest variation allowing us to Work past fatigue by continuing to train with an easier progression, instead of stopping to take a break to recover, which is going to increase our time under tension and help us reach hypertrophy.

Now hypertrophy is basically the increase of muscle size through exercise and it's. One of the key components to building muscle now the way to reach hypertrophy is to break down and challenge your muscles, whether with weight or without weight.

Using weight is one of the easiest ways to do that, because you can pick up a heavier weight and as soon as you reach your point of fatigue, you can go ahead. Drop that weight pick up a lighter weight and then continue on just like a drop set, but with body weight exercises because you're, not using external weights.

You have to use different progressions and variations of exercise that will use different amounts of resistance and that's. What we're, going to be doing today, starting with the hardest exercise, using the most amount of resistance and ending with the easiest exercise, and this is actually a method I've, been using since the day I started.

So if you're ready to get started, all you're going to need is to download the thenx app in the app store or google play store open up to the YouTube workout section. You should find this routine and you're ready to go.

If you come across an exercise that you can't. Do don't worry. I'm, going to be giving an easier variation for all the exercises, so, whether you're, a beginner intermediate or advanced you're, going to be able to follow along and get an effective workout for each exercise.

We're, going to be going for time instead of reps, so everybody's, going to be able to focus on perfect form and going at their own pace. 10. Perfect push-ups is always going to be better than 20 sloppy push-ups.

Not only for your physique and your strength, but also for your foundation and your training for years to come, we'll. Do each exercise for 40 seconds with a 20-second break in between each exercise. The 20 second break is gonna.

Allow us to get into position for the next exercise. If you're intermediate, it's, going to be 30 seconds with a 30 second break in between, and if you're, a beginner, it's. Going to be 20 seconds with a 40 second break in between, if you're ready to get started, the first exercise we're going to get into is going to be diamond push-ups with one of our legs raised.

This is gonna, allow us to emphasize more on our upper area of our chest as well as our core. Like this, we're gonna, come all the way down all the way back up. If this is too difficult your foot down, and do them like this and any other exercise that you may find difficult in this whole entire workout, you can always do on an elevated surface.

So choose a progression that challenges you let's, go for it. We're, going for 20 seconds each side, [ Music, ] three, two one! Let's switch [ Music, ], three, two one! There we go moving on to the next exercise that's, going to be elevated, wide push-ups.

So I'm gonna put my foot on an elevated surface. This is going to engage more of the upper chest. Come all the way down all the way back up with a wide grip 40 seconds, keep your back straight core tight! Go at your own pace! It's, not about how many you're, doing it's about how? Well, you're, doing [ Music ].

Here we go last couple: reps five, four, three, two one all right! Next move we're gonna get into is gonna, be one arm, fingertip push-ups, so we will get down to the ground with one hand we would have on our fingertips.

The other hand, like a normal push-up, 20 seconds, one side 20 seconds on the other side. If this is too difficult, you can always do this. On an elevated surface, let's, go for it! [ Music ]! Now, as you can see with this exercise, we're, emphasizing on one side, one arm one chest: tricep delt, strengthening each side individually, three two and one switch [ Music, ] hang in there we're.

Almost there five four three two and one all right, take a little break. Next exercise we're, going to be getting into is going to be explosive push-ups. Now, of course, you want to explode off the ground, but if you can't just push as hard as you can, that's perfectly fine, even if you don't get off the ground.

The point is to explode and give it as much power as you can, every single rep and of course you can always do it on an elevated surface as well. So we're gonna get down boom, [, Music, ], music, [, Music, ].

Five four three, two one whoo all right: we are almost there just a couple more exercises to go. The next one we're gonna get into is gonna, be slow. Push-Up. We're, just gonna do one rep. Take 20 seconds to come down and 20 seconds to go back up, and if it's too hard to do on the floor, do it on an elevated surface, let's! Go for it! Keep your core tight form perfect! As you're, coming down don't bend your body [ Music, ], [, Music, ], [, Music, ], all right there.

We have it all right, just two more exercises to go. The next exercise we're gonna get into some good old-fashioned push-ups. Every time we get to the top. I want you to bring one knee up to your chest and that's.

Gonna be a push-up knee raise, looks like this again. You can always do these on an elevated surface down bring up one knee down, bring up the other knee 40 seconds. [ Music ] squeeze your core. Almost there pace yourself, five, four, three, two and one all right.

We are down to the last exercise the easiest exercise. This is going to be incline push-ups, so we're, just going to find an inclined surface to do our push-ups. On top of absolutely anybody can do this exercise the higher it is the less body weight the lower it is the more body weight find the height that challenges you and get right into it right to the chest all the way back up.

You should still have perfect push-up form, even if you're, doing it on top of an elevated surface, your hands should come right by your chest, and then you should come back out with your back and your body completely straight core tight [, Music ] we're.

Almost there, it's, your last one make it count: squeeze [ Music, ], ten, nine, eight, seven, six, five, four three two and one there. We have it a killer home chest workout using only push-ups and push-up variations and in just a couple minutes I have a crazy pump.

So if you got through this workout routine with me, congratulations you're on your way to building a solid, physique, crazy strength and an insane upper body right from home without using any equipment at all.

Now, the more you do this routine, you're. Definitely gonna get a whole lot stronger and eventually you're gonna be able to go for more rounds to get the most out of this workout you wanna be able to do it at least three rounds doing it for three rounds.

It's, going to complete the entire workout and you're, going to benefit the most out of this routine and if you enjoyed the workout, then definitely smash. That, like button leave a comment down below.

Let me know what you're working on what muscle group you're working on and how i can make my next video to answer your question and help you out and, in the meantime, share this video with a friend that can Use a solid chest, workout from home using only push-ups and if you haven't already make sure you subscribe.

We post every single Sunday, 8pm USA, eastern time, and if you comment within the first 30 minutes of any upload, you always have the chance to win some free thenx gear and don't forget to get this workout on your phone and more workouts.

Just like this, getting in the best shape of your life, become a member right now to thenx.com. Once you remember, you're gonna get full access to all our workout programs, technique guides and daily workouts.

They're gonna. Have you shredded and don't forget to download the thenx app in the app store to take our workouts with you everywhere and join the millions of other thenx athletes around the world, getting the best shape of their lives and for more of my Content during the week make sure you subscribe to my vlog channel that's YouTube.

com Chris Heria, I post every single Thursday, 2 p.m., USA, eastern time and make sure to follow me on instagram every single post. I always do some type of giveaway. So if you want a chance to be a part of that make sure you're following me on ig and in just a couple days, I'm, going to be dropping my brand new, very first hair collection at chrisheria.

com. You can go to chrishairi.com right now and see the whole entire collection that's, going to be dropping with the prices a lot of the pieces dropping in the collection you've already seen in previous videos like the white track, pants Black track pants, workout, shorts, camo windbreakers and even the pants that I'm wearing right now to be the first to know as soon as the hairy collection drops make sure to follow me on instagram.

That's. Where I'm gonna announce it first and as soon as it & # 39, s announced make sure to go straight to chrisheria.com, get everything you want right away before we're all sold out, because we definitely will be.

We're gonna try our best to have our pre-orders available as soon as we run out of stock and get that restocked to you guys right away, and with that said, I & # 39. Ll see you next Sunday, 8pm, USA, eastern time, mad love, peace out, [, Music, ] you! What's up THENX athletes, It's.

Chris Heria., Welcome to another THENX video.. Today, I'm gonna be giving you a home chest workout, consisting of only push-ups and push-up variations. (, chill electronic music ). Now the push-up is one of the best upper body exercises for your chest, to increase both strength and muscle, growth.

And the fundamental standard push-up can be done absolutely anywhere with no equipment., And it also has many harder and easier variations which, when combined properly, can provide A complete workout to target all the areas of your chest as well as your triceps delts core and many other muscles.

. Now for this workout, we're gonna be using a method similar to the drop set technique, but with body weight exercises.. We're gonna start with the hardest push-up variation and end with the easiest variation allowing us to work past fatigue by continuing to train with an easier progression, instead of stopping to take a break to recover, which is gonna increase our time On retention and help us reach hypertrophy.

Now, hypertrophy is basically the increase of muscle size through exercise and it's, one of the key components to building muscle. Now the way to reach hypertrophy is to break down and challenge your muscles, whether with weight Or without weight.

, Using weight is one of the easiest ways to do that, because you can pick up a heavier weight and as soon as you reach your point of fatigue, you can go ahead. Drop that weight pick up a lighter weight and then continue on just like a drop set.

, But with body weight exercises because you're, not using external weights. You have to use different progressions and variations of exercises that will use different amounts of resistance. And that's.

What we're gonna be doing today., Starting with the hardest exercise, using the most amount of resistance and ending with the easiest exercise., And this is actually a method I've, been using since the day I started.

. So if you're ready to get started, all you're gonna need is to download the THENX app in the App Store or Google Play Store open up to the YouTube workout section.. You should find this routine and you're ready to go.

. If you come across an exercise that you can't do don't worry.. I'm gonna be giving an easier variation for all the exercises., So, whether you're, a beginner intermediate or advanced you're gonna be able to follow along and get an effective workout.

For each exercise. We're gonna be going for time instead of reps, so everybody's. Gonna be able to focus on perfect form and going at their own pace.. 10. Perfect push-ups is always gonna be better than 20 sloppy push-ups.

Not only for your physique and your strength, but also for your foundation and your training for years to come., We'll. Do each exercise for 40 seconds with a 20 second break, in-between each exercise.

. The 20 second break is gonna. Allow us to get into position for the next exercise.. If you're intermediate, it's, gonna be 30 seconds with a 30 second break in-between, and if you're a beginner, it's.

Gonna be 20 seconds with a 40 second break in-between.. If you're ready to get started, the first exercise we're gonna get into is gonna, be diamond push-ups with one of our legs raised.. This is gonna.

Allow us to emphasize more on our upper area of our chest as well as our core. Like this, we're gonna, come all the way down all the way back up.. If this is too difficult put your foot down and do them like this.

And any other exercise that you may find difficult in this whole entire workout, you can always do on an elevated surface.. So choose a progression that challenges you and let's. Go for it., We're gonna go for 20 seconds.

Each set. ( chill instrumental music ) Three two one. Let's! Switch. Three, two one. There we go., We'll, go onto the next exercise.! That's gonna be elevated, wide push-ups.. So I'm gonna put my foot on an elevated surface.

. This is gonna engage more of the upper chest.. Come all the way down all the way back up with a wide grip. 40 seconds.. Keep your back straight core tight. Go at your own pace.! It's, not about how many you're.

Doing it's about how? Well, you're doing it.. Here we go last couple: reps. Five, four, three, two one. All right. Next move we're gonna get into is gonna, be one arm, fingertip push-ups., So we will get down to the ground.

With one hand we would have on our fingertips. The other hand, like the normal pushup. 20 seconds, one side 20 seconds on the other side.. If this is too difficult, you can always do this on an elevated surface.

, Let's. Go for it., As you can see. With this exercise, we're, emphasizing on one side, one arm one chest: one tricep delt, strengthening each side; individually. Three, two and one switch. Hang in there.

. We're, almost there. Five. Four three: two and one. All right. Take a little break.. Next exercise we're gonna be getting into is gonna be explosive push-ups.. Now, of course, you wanna explode off the ground, but if you can't just push as hard as you can.

That's perfectly fine, even if you don't get off the ground.. The point is to explode and give it as much power as you can, every single rep. And of course you can always do it on an elevated surface as well.

. So we're gonna get down. Boom. ( chill instrumental music continues. ). Five. Four three: two one. All right: we are all most there.. Just a couple more exercises to go. The next one. We're gonna get into is gonna, be slow.

Push-Ups.. We're, just gonna. Do one rep take 20 seconds to come down and then 20 seconds to go back up. And if it's too hard to do on the floor, do it on an elevated surface.? Let's. Go for it.! Keep your core tight form perfect.

As you're, coming down. Don't bend your body. All right there. We have it. All right., Just two more exercises to go. The next exercise. We're gonna get into are some good old-fashioned push-ups that every time we get to the top, I want you to bring one knee up to your chest.

And that's. Gonna be a push-up, knee raise. Looks like this. Again, you can always do these on an elevated surface. Down bring up one knee. Down bring up the other knee. 40 seconds. Squeeze your core.

Almost there. Pace, yourself. Five, four, three two and one. All right. We are down to the last exercise. The easiest exercise.. This is gonna, be incline push-ups., So we're. Just gonna find an incline surface to do our push-ups on top of.

. Absolutely anybody can do this exercise., The higher it is, the less body weight. The lower. It is the more body weight. Find a height that challenges you and get right into it. Right to the chest, all the way back up.

. You should still have perfect push-up form. Even if you're doing it on top of an elevated surface., Your hands should come right by your chest., And then you should come back out with your back and your body completely straight.

Core tight., You're almost there.. This is your last one. Make it count. Squeeze., 10, nine, eight, seven, six, five, four three: two and one. There. We have it a killer home, chest workout using only push-ups and push-up variations.

, And in just a couple minutes I have a crazy pump.. So if you got through this workout routine with me, congratulations you're on your way to building a solid, physique, crazy strength and an insane upper body right from home without using any equipment at all.

. Now, the more you do this routine, you're, definitely gonna get a whole lot stronger. And eventually you're gonna be able to go for more rounds. To get the most out of this workout you wanna be able To do it at least three rounds.

Doing it for three rounds is gonna complete the entire workout, and you're gonna benefit the most out of this routine., And if you enjoyed the workout, then definitely smash that, like button., Leave a comment Down below.

, Let me know what you're working on what muscle group you're working on and how I can make my next video to answer your question and help you out. And, in the meantime, share this video with a friend That can use a solid chest workout from home, using only push-ups.

And if you haven't already make sure you subscribe., We post every single Sunday, 8 PM, USA, Eastern time.. And if you comment within the first 30 minutes of any upload, you always have the chance to win some free, THENX, gear.

And don't forget to get this workout on your phone and more workouts. Just like this. Getting you, in the best shape of your life, become a member right now to thenx.com.. Once you're, a member, you're gonna get full access to all our workout programs.

Technique guides and daily workouts are gonna. Have you shredded. And don't forget to download the THENX app in the App Store to take our workouts with you everywhere and join the millions of other THENX athletes around the world getting in the best shape of their lives.

? And for more of my content during the week make sure you're subscribed to my vlog channel.. It's youtube.com/chrisheria.. I post every single Thursday, 2 PM USA Eastern time and make sure you're following me on Instagram.

. Every single post - I always do some type of giveaway.. If you want a chance to be a part of that make sure you're following me on IG. And in just a couple days, I'm gonna be dropping my brand new, very first Heria Collection at chrisheria.

com.. You can go to chrisheria.com right now and see the whole entire collection that's. Gonna be dropping with the prices. A lot of the pieces dropping in the collection you've already seen in previous videos like the white track, pants black track, pants, workout, shorts, camo windbreakers, and even the pants that I'm wearing Right, now.

To be the first to know as soon as the Heria Collection drops make sure you're following me on Instagram., That's, where I'm gonna announce it first. And as soon as it's announced make sure to go straight to chrisheria.

com and get everything you want right away. Before we're all sold out cause, we definitely will be., But we're gonna try our best to have our pre-orders available as soon as we run out of stock and get that restocked to you guys right.

Away. And with that said, I & # 39. Ll, see you next Sunday, 8 PM, USA, Eastern time., Mad love, peace, out., (, chill electronic music )