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  • (upbeat music)

  • - What's up Elite Thenix Athletes?

  • It's Chris Heria.

  • Welcome to another video of Official Thenix.

  • Today, I'm gonna show you

  • how to work out your chest from home,

  • and effectively target each part of your chest,

  • for a complete structured routine.

  • Now, to make sure that you're targeting

  • every part of your chest,

  • you need to be engaging the top, middle, and bottom

  • portions of your pecs.

  • As well as spreading your chest horizontally,

  • targeting your inner and outer pec areas.

  • And the best part of all is you don't need a gym

  • to efficiently target these areas.

  • If you're looking to add more mass

  • and dense muscle,

  • then the only thing you really need

  • is to add more weight with a weight vest.

  • So we'll be using one today,

  • and I'm gonna run you guys through a complete test routine

  • that will deliver real results

  • without ever having to leave your room.

  • So we're gonna start off focusing on the middle/bottom

  • portion of our chest using Explosive Pushups.

  • All of these exercises that we're about to do

  • will engage your chest

  • but we're gonna be using certain ones to

  • emphasize on particular areas

  • to make sure that you're

  • getting that complete structured workout routine.

  • So let's go for 20 Explosive Pushups real quick.

  • You guys ready?

  • Let's go for it.

  • (gritty rap beat plays)

  • Woooh!

  • Alright, yeah that feels a lot different

  • with this weight vest on.

  • Alright, so next we're gonna target the upper area

  • of our chest with some Inclined Pushups.

  • So if you guys have a chair in your room,

  • in your house,

  • you're gonna need that for this next exercise.

  • So you wanna get up.

  • Keep those hips straight.

  • Don't have that butt droop.

  • Even though your feet are up,

  • you still gotta keep that form,

  • stay looking forward,

  • and when you come down,

  • come down in a forward motion.

  • Alright, let's go for 20.

  • (gritty piano beat plays)

  • Woooh, ayeee!

  • Quick 20 right there.

  • Next we have Archer Pushups.

  • Now the Archer pushup is a special exercise

  • because it utilizes a pushing motion,

  • as well as a spreading motion.

  • So you're gonna be targeting the middle area of your chest,

  • but you're also gonna be horizontally spreading,

  • which is gonna be targeting the interior and exterior

  • portions of your pecs.

  • So this is a great move.

  • And on top of all of that,

  • you're isolating each side.

  • So you're really putting a greater

  • overload on your chest by doing it this way.

  • And you're also gonna be having them working out

  • separately, which is gonna ensure that both sides are

  • equally being trained,

  • and that should help cure any

  • muscle imbalances that you have going on.

  • So we're gonna go for some Archer pushups,

  • let's go for 10.

  • (slow rap beat )

  • Alright guys, so have a pretty wide grip.

  • We're gonna start on one side

  • and you wanna lean to that side,

  • go down, try to keep that other arm straight,

  • and press right back up.

  • (slow rap beat )

  • Alright switch sides.

  • Wooh, make sure you guys are doing this one correctly.

  • Don't rush it.

  • (slow rap beat)

  • Wooh, dang, that's a killer one right there.

  • Alright, next exercise we have,

  • Diamond and Regular Pushups.

  • (slow hardcore beat)

  • Wooh, alright, that one definitely got to me.

  • But we're almost through the first round

  • and we have already successfully targeted our

  • upper chest, middle, bottom, interior, exterior,

  • and as you can see,

  • I'm breaking a sweat.

  • So we're gonna move on to the next exercise.

  • This one's gonna be working on that spread.

  • We're gonna go for Wide Pushups.

  • Let's go for it.

  • So you get real nice and wide grip,

  • and you go down,

  • still gotta lean forward and come back up.

  • It would really help if your elbows

  • are before your shoulders.

  • Your shoulders are in front of your hands.

  • (slow rap beat)

  • (loudly grunts)

  • Woooh!

  • Okay!

  • We should finish the routine right now,

  • but you know what?

  • Let's finish off with maxing out our push ups really quick.

  • And that's gonna end round one.

  • Let's go for it, no breaks!

  • Here we go!

  • (light rap beat)

  • (grunts loudly)

  • Wooh, I might have to save some energy for the next round

  • and probably the third round.

  • I might just take off the vest.

  • Well that completes round one of the workout routine.

  • Thank you guys so much for watching!

  • If you enjoyed the workout,

  • definitely smash that like button.

  • If you guys need a weight vest,

  • pick one up at Chrisheria.com

  • As soon as we release them,

  • they're all sold out.

  • So we have a couple more on pre-order if you guys get it

  • really quick and if you're not able

  • to get one of those pre-orders,

  • then they will be back in stock around December.

  • So to take your training to the next level,

  • pick one up.

  • For more workouts just like this.

  • To get you in the best shape of your life,

  • sign up right now,

  • Thenx.com

  • Get full access to all workout programs,

  • technique guides, daily workouts,

  • so we're gonna have you in the best shape of your life.

  • Download the Thenx app in the app store to take our

  • workouts with you, everywhere.

  • So again, thanks so much for watching guys

  • and before I go,

  • just want to let you know that,

  • the track that I released last week,

  • the music video just dropped.

  • Go ahead and check it out!

  • Chris Heria, "On my mind" is the single.

  • I've already made it this far because of the support

  • from all of you guys.

  • Thank you guys so much,

  • I know we're gonna rock the music world.

  • Go ahead and smash that like button on the music video

  • and I will see you guys next Sunday with a brand new track.

  • Mad love, peace out.

  • (upbeat snare plays)

(upbeat music)

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B1 中級

Home Chest Workout (No Gym No Problem) 2018

  • 511 5
    蕭超尹   に公開 2019 年 04 月 01 日
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