– [Chris] What's up, elite Thenx athletes? It's Chris Heria, welcome toanother 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 heavyto 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 todo that with today's workout.
Now first off, musclegrowth occurs when you tear and break down your muscle fibers during an exercise or a workout routine.
Once broken down, thenthey 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 maximizeyour muscle growth, you must provide yourbody with enough fuel so that it can beginthe repairing process.
Which is why nutrition plays a big part.
If you have enough proteinand you have enough sleep.
These two things will greatlyhelp your repairing process.
Now the reason why weights is very effective for building muscle, is because it's very effectivefor breaking down muscle and tearing muscle fibers.
Allowing your muscles tofatigue a whole lot sooner.
But when you don't have any weight or when you don't haveany more weight to go up, the way that you reach fatigueand tear your muscle fibers is by extending the time under tension that your muscles are contracting for.
So that means longer holdsand more repetitions.
The time under tension from the increase in repetitions and holdsare gonna cause damage to your internal muscle fibers just like when you increaseweight when you're lifting.
Then the muscle repairingprocess can begin, which will grow and increasethe size of your muscle cells.
Building bigger and more solid muscle.
And this is why this isthe best home chest workout for those of you who that don't have a gym or any equipment at all and that are still tryingto build solid muscle.
It's not about just traininghard, but also training smart.
Knowing not just how totrain but what to train for.
And during this chest workoutwe're gonna be engaging all the areas of our chest.
Our upper chest, our midchest, lower section, inner chest and outer chest.
We'll even be isolating eachpec and throwing in different techniques and elements whichwill maximize and increase the results of your chestand your chest workout.
So let's get right into this, we have eight exercises.
The first exercise isjust regular push ups.
So this is an exercise you'llalready 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 downwe're gonna come down slightly forward and come back up.
Make sure to engage your coreand breathe the whole time.
Let's go for 20.
We're gonna be doing high reps because we really wantto reach hypertrophy and tear those muscle fibers.
(drum and bass electronic music) (sigh) Alright, nice little warm up.
So the next exercise we haveis 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 ofblood 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 theminimum amount of rest possible.
For example, try three 90degree holds for 5 seconds each.
Alright, we're gonna go for it.
For this exercise, I like tostart 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 thisposition and if you can, lean forward enough so thatyour feet come off the ground.
(drum and bass electronic music) Alright, perfect.
Next one we're gonna getinto is push ups in a circle.
Now this exercise is really good for your outer and inner chest.
And you're actually gonnabe 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 leftand then eight to the right.
Keep the core tight.
Push up, let's go intoa 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 youhow I like to do these.
Now this exercise is gonnaisolate your pec a lot more and with that intense stretchyou're gonna be tearing deep into those muscle fibers.
So let's go into a wide push up position.
Now, choose one arm youwanna go down on first.
And keep that other armas 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 shoulddefinitely start feeling that right about now.
Next exercise we're gonna gointo 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 negativepush ups, just 10 reps.
And the next day I was flying through normal explosive pushups for 30 reps.
So I had to throw thisexercise into this routine.
Let's for 10.
So you wanna come down as slowand controlled as you can.
And then you wanna explodeas hard as you can.
(drum and bass electronic music) Whoo! Yeah, that one'sdefinitely a killer.
Next, we're gonna be doingincline diamond push ups.
I'm gonna add a little technique to it, so check this out.
Keep your body straightjust like a push up from your heel to yourshoulder come down, elbows in, right back out maintaining form.
When you get to the top though, this time I want you to havethe outer part of your hands, try to come up and toucheach other, just like that.
Now, as you can see, whenI 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 gonnago 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 downand 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 goand that will complete the best body weight home chest work out.
No equipment needed.
And as you can see, it's just round one and I'm already pumped.
So I'm gonna go aheadand finish this routine.
But thank you guys, so much, for watching.
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(upbeat R&B music).