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  • - [Chris] What's up, elite Thenx athletes?

  • It's Chris Heria, welcome to another video official Thenx.

  • Today I'm gonna be showing you the best

  • body weight, home chest workout,

  • no equipment needed.

  • Let's get started.

  • (drum and bass music)

  • Alright, so you're probably thinking

  • you need to lift heavy to build a bigger chest.

  • And lifting weights will definitely help

  • but you can also build mass and size

  • using your own body weight.

  • And I'm gonna show you how to do that with today's workout.

  • Now first off, muscle growth occurs when you

  • tear and break down your muscle fibers

  • during an exercise or a workout routine.

  • Once broken down, then they need to repair.

  • And as they repair back together,

  • they repair with thicker

  • and stronger muscle cells and fibers.

  • That's actually called hypertrophy.

  • And in order to maximize your muscle growth,

  • you must provide your body with enough fuel

  • so that it can begin the repairing process.

  • Which is why nutrition plays a big part.

  • If you have enough protein and you have enough sleep.

  • These two things will greatly help your repairing process.

  • Now the reason why weights

  • is very effective for building muscle,

  • is because it's very effective for breaking down muscle

  • and tearing muscle fibers.

  • Allowing your muscles to fatigue a whole lot sooner.

  • But when you don't have any weight

  • or when you don't have any more weight to go up,

  • the way that you reach fatigue and tear your muscle fibers

  • is by extending the time under tension

  • that your muscles are contracting for.

  • So that means longer holds and more repetitions.

  • The time under tension from the increase

  • in repetitions and holds are gonna cause damage

  • to your internal muscle fibers

  • just like when you increase weight when you're lifting.

  • Then the muscle repairing process can begin,

  • which will grow and increase the size of your muscle cells.

  • Building bigger and more solid muscle.

  • And this is why this is the best home chest workout

  • for those of you who that don't have a gym

  • or any equipment at all

  • and that are still trying to build solid muscle.

  • It's not about just training hard, but also training smart.

  • Knowing not just how to train but what to train for.

  • And during this chest workout we're gonna be engaging

  • all the areas of our chest.

  • Our upper chest, our mid chest, lower section,

  • inner chest and outer chest.

  • We'll even be isolating each pec and throwing in different

  • techniques and elements which will maximize and increase

  • the results of your chest and your chest workout.

  • So let's get right into this, we have eight exercises.

  • The first exercise is just regular push ups.

  • So this is an exercise you'll already wanna have mastered

  • if you're gonna start this routine.

  • But we're gonna keep our body straight

  • from our heel to our shoulder.

  • We're gonna keep our hips tight, tucked.

  • And when we come down we're gonna come down

  • slightly forward and come back up.

  • Make sure to engage your core and breathe the whole time.

  • Let's go for 20.

  • We're gonna be doing high reps

  • because we really want to reach hypertrophy

  • and tear those muscle fibers.

  • (drum and bass electronic music)

  • (sigh) Alright, nice little warm up.

  • So the next exercise we have is gonna be a 90 degree hold.

  • This is gonna be a Isometrix position.

  • Isometrix are a great way to build muscle

  • as it pumps a lot of blood into your muscle

  • the longer you keep a muscle contracted

  • or maintain that holding position.

  • So we're gonna go with a 15 second hold.

  • If you can't hold for the full 15 seconds,

  • cumulate that time with the minimum amount of rest possible.

  • For example, try three 90 degree holds for 5 seconds each.

  • Alright, we're gonna go for it.

  • For this exercise, I like to start from a push up position.

  • Come all the way down, keeping your core tight

  • so that your hands are at your waistline.

  • You wanna hold this position and if you can,

  • lean forward enough so that your feet come off the ground.

  • (drum and bass electronic music)

  • Alright, perfect.

  • Next one we're gonna get into is push ups in a circle.

  • Now this exercise is really good

  • for your outer and inner chest.

  • And you're actually gonna be isolating one pec

  • as you go from one push up to the other.

  • So this is a great exercise.

  • Let's go eight to the left and then eight to the right.

  • Keep the core tight.

  • Push up, let's go into a diamond, open, closed.

  • (drum and bass electronic music)

  • Oh, alright, I think I did a little extra.

  • But next, we have archer push ups.

  • And let me know you how I like to do these.

  • Now this exercise is gonna isolate your pec a lot more

  • and with that intense stretch you're gonna be tearing deep

  • into those muscle fibers.

  • So let's go into a wide push up position.

  • Now, choose one arm you wanna go down on first.

  • And keep that other arm as straight as you can.

  • I like to do one side first.

  • (drum and bass electronic music)

  • And then go for the other.

  • (drum and bass electronic music)

  • And then I like to come back to the top

  • and I like to do one one each side

  • to really make sure I hit the hypertrophy.

  • (drum and bass electronic music)

  • Whoo! Alright, you should definitely start feeling that

  • right about now.

  • Next exercise we're gonna go into is definitely a killer.

  • It's gonna be explosive negative push ups.

  • A little story about this exercise,

  • one time I did a workout routine

  • with explosive negative push ups, just 10 reps.

  • And the next day I was flying through

  • normal explosive pushups for 30 reps.

  • So I had to throw this exercise into this routine.

  • Let's for 10.

  • So you wanna come down as slow and controlled as you can.

  • And then you wanna explode as hard as you can.

  • (drum and bass electronic music)

  • Whoo! Yeah, that one's definitely a killer.

  • Next, we're gonna be doing incline diamond push ups.

  • I'm gonna add a little technique to it,

  • so check this out.

  • Diamond, incline.

  • Keep your body straight just like a push up

  • from your heel to your shoulder come down, elbows in,

  • right back out maintaining form.

  • When you get to the top though,

  • this time I want you to have the outer part of your hands,

  • try to come up and touch each other, just like that.

  • Now, as you can see, when I do that, it squeezes

  • and engages my upper pecs.

  • When we do these reps, do them just like that.

  • We're gonna go for at least 15

  • but you really want to create hypertrophy,

  • do as many as you can.

  • If you could do 20, even better.

  • Let's go for it.

  • (drum and bass electronic music)

  • Whoo! Next we're gonna go for elevated push ups.

  • Put your feet elevated, keep the form.

  • Let's go for 20.

  • (drum and bass electronic music)

  • Whoo! Oh, if you weren't fatigued before,

  • you should definitely be fatigued now.

  • And that's why I have the last exercise

  • to really tear those deep muscle fibers

  • and increase that time under tension.

  • We're gonna go for just one push up.

  • 30 seconds going down and 30 seconds going up.

  • Let's go for it.

  • (slow drum and synth music)

  • Remember to breathe the whole entire time.

  • And do not break form, no matter what.

  • Engage everything, contract.

  • (drum and bass electronic music)

  • Then we have the last move.

  • Three more rounds to go and that will complete

  • the best body weight home chest work out.

  • No equipment needed.