The BEST HOME CHEST WORKOUT (NO EQUIPMENT NEEDED)
Vložit
- čas přidán 30. 03. 2019
- Join Chris Heria as he shows you the best Home chest workout to achieve real results that you can do anywhere. You don't need any Equipment to do this workout.
GET THIS WORKOUT ON YOUR PHONE: share.thenx.com/share/SLTkkEf...
Get the Music in the video made by Chris Heria:
/ chrisheria
FOLLOW CHRIS HERIA
IG: @chrisheria / chrisheria
VLOG YT CHANNEL: / chrisheria
Take your training to the next level with a Heria weight vest:
chrisheria.com
Follow THENX on Instagram:
@thenx / thenx
Join our Events: thenx.com/blog/events/
Heria Apparel here: chrisheria.com/
BECOME A THENX MEMBER: thenx.com/
DOWNLOAD THENX Iphone App: goo.gl/Qk235s
DOWNLOAD ANDROID App: goo.gl/kcRBpL
SHOP THENX: thenx.com/shop
VIEW OUR EVENT CALENDAR: thenx.com/blog/events/
THENX BLOG: thenx.com/blog/
The BEST Calisthenics App, secret techniques, programs, and step by step guided tutorials tested by thousands of people to reach their goals, with the most simplistic systematic approach to learning any calisthenics move such as the Handstand, Muscle Up, Planche, with ease.
And it's all IN HERE
WWW.THENX.COM - Sport
Chris: 20 push-ups Me:ok that was pretty easy Chris: *starts floating*
Ikr holy fuck is that hard
Literally me 😭😭
Im dead 🤣
OOF
Lmfaoooooo
Me :20 push-ups cool
Chris: now a 90 degree isometric hold
Me: turns on PS4
TMG Josh im cryn😭😂😂😂😂😂
TMG Josh same xD 😂🤦♂️
TMG Josh lol I’m doing this on holiday I have no choice but to do it 😪
Lmaoo
LMAOOOO 😂 😂 😂
So proud to say that after one month of sticking to this I can finally finish the entire exercise with room left for more!
You see any progress?
Progress?
@@tatakae80 That was the progress
did you manage to float too
90 degree hold? No
Christ: 20 push-ups
Me: dead
Chris: that was a good warm up
Bro Christ did 20 push-ups? That's actually crazy
I'm joking by the way, everyone makes typos
exactly.. war- warm up?!
Bro same lol
the messiah himself
Now Its warm up for me too😁
Chris: "Try to do a 90° hold for 5 seconds."
My body: *404 muscles not found*
Truth has been spoken ❤️
Lol
LOL
lmao
Lmao
This guy looks like the character you haven’t unlocked yet.
LOL
Crypto boolin when he ain’t playing
Hahaha!!! Accurate!!!🤣🤣🤣
Yeah, you're really you right.
nick apex legends character
I pride myself on having a pretty strong chest and arms. I rarely if ever really struggle with pushup routines. That being said, this damn near killed me.
For me is ,i am kinda skinny exept i have pretty good arms and shoulders ,but everything else is skinny af so trying to grow chest
James 4:6
But he gives all the more grace; there it says, "God opposes the proud, but gives grace to the humble."
If it kills someone like you know, you know this a good workout
you done "bring sally up"?
Bro I can bench 225 5 times for 6 sets. This workout murdered me
Yo chris, after two years, i can finally do the full 90 degree hold, along with a couple clean muscle ups. Thank you so much for starting this journey.
Good job
nice bro, im still trying to get it
How many days a week u do it ?
"NO EQUIPMENT NEEDED"
*The equipment required- Body like Chris
i almost deid after doing this
Chris fought the grim reaper and brought me back!!
@@nileshbhaker2215 😂😂😂😂
lmao
🤣🤣🤣
2:05 Regular Push Ups 20x
2:52 90degree hold 15seconds
3:50 Push Ups in a circle 8x both directions
4:47 Archer Push Ups 10x each side
6:07 Explosive negative Push Ups 10x
7:21 Incline Diamond Push Ups 15x
8:40 Elevated Push Ups 20x
9:18 One Push Up: 30 Seconds down, 30 Seconds up
I posted it for myself because i didnt want to scroll down
thank you!
Sherlock Holmes not all heroes wear capes
How long till we see improvement if you do all this? 1month enough??
not all heroes wear capes
Yusuf Samsuddin Some don't even wear shirts.
wow holy shit
i thought i could do push-ups before but this took my upper body to places it has never seen
his "regular" pushups are actually a different push up than normal, normal pushups have your arms out further and put a pretty decent reliance on your triceps, side and back muscles. the ones he did rely more on your chest. I can do 40 unbroken regular push ups and my sides and back will scream at me the next day or two, I do 10 of the ones he showed in the beginning and I'm struggling.
I lost it when bro started floating
lol
Me: *died*
Chris: The next one is going to be a killer.
then at the end: "jUsT 3 MoRe RoUnDs"
@@yousefabueljebain1684 yea I did like 1 set and and then the first 20, couldn't do any more wtf is this guy on.
@@jdun9229 same here, i managed to do only 3 rounds total but with lowering the reps in the last round
Hhhhhh Me tooooo
I didnt even make it that far 😂😂
Title: NO EQUIPMENT NEEDED
Me: *desperately trying to find a box*
Everything I find is too small or too tall
use a chair brah!
Agreed. I use a chair, too. 2 large bags of potatoes, 2 5l canisters of water and a rope are also great and cheap tools. Not to mention that those potatoes are going to be great for the diet afterwards ;)
Use stairs.
@@itsjuicyboi4694 Same
The 90° Hold exercise is insane as if you had no limits. At the beginning I used to skip that part, but now I'm practising using just one of my toes leaning on the wall. Chris' attitude and confidence is amazing. That's exactly why I'm doing exercises with his videos until now. Keep up with the good job guys!
Even 4 years later this routine is an absolute masterpiece ! So hard but so effective. The explosive negative reps kill me every time 😅
2:03 Regular Push ups
2:52 90° Hold
3:48 Push ups in a circle
4:46 Archer Push ups
6:05 Explosive Negative Push ups
7:20 Incline Diamond Push ups
8:40 Elevated Push ups
9:18 One minute Push up
Thx
This is super helpful thanks dude
Appreciate it
Perfect 💥
Ward
I like how Chris pretends to be tired after each set
He’s putting everything into his sets man that’s feeling the burn !
He makes it look that he's human.
@@NeuronActivation 💀
@@NeuronActivation yeah but he looks a bit asian so we all know he is from mars
@@NeuronActivation dk if i should like and make 70 likes or keep 69
Just wanted to share: I've been working out with this video off and on for about a year or so and I can finally float with Heria for a few seconds. Not trying to brag just excited and hope that someone gets inspo from this. Have a good work out peeps, get them gainz
- Skinny gym bro
have u seen progress?
@@nuttienut a little bit, i stagnated a bit because of my size so ive been unsuccessfully bulking
still cant do the 1 min push up tho, hbu?
Your work outs have helped I've been doing them for the past 8 years your very inspiring thank you
Watching this as Corona virus, has closed all gyms in my country.
Same man
Sameeee
Same shit in my country
Same shit
same, shit sucks. having to get creative with what free weights and furniture i have
Who's gonna come out of this pandemic in the best shape of their life
Better You Better Society the only reason im doing this is because i need to pass the time, now that i actually have nothing but time
My right arm
Me my dude
Not me of course
yes sirrr
I used to attend a gym for almost 4 years and decided to train at home. Watched several videos by Chris and used his exercises. And...some groups of my muscles are even better than after the gym machines. Honestly, I DID NOT expect this to happen, but it did. Chris, my respect!!! PS I am not a gym type of a person, but do a lot of training. 👑👑👑
Crazy.... I found this video like 2 years ago... I mix it in with my weight training, and it still kicks my butt! GREAT Stuff!!!
When you put all your energy in the 20 push ups only to hear “that was a good warm-up”. Then you see that he starts floating.
i was the 69th like
😂😂😂
💀
Me 333th like
dawgg lmao
- 2:06 Pushups, x20
- 2:53 90 Degree Hold, 15 sec.
- 3:50 Push Ups In A Circle, x8 both ways
- 4:48 Archer Push Ups, x10 Each Side (Extra on each side for the boys)
- 6:07 Explosive Neg. Push Ups, x10
- 7:22 Incline Diamond Push Ups, x15
- 8:40 Elevated Push Ups, x20
- 9:20 1 Push up, 30 sec Down 30 sec Up Chest Day = No Rest Day 💪🏻
Thx i needed this
These always get a like from me
Glad I could help everyone out :) remember to stay consistent and never give up
@@Red__YT I'm doing it twice a week. The first time I did this, I could only do one routine. Next week I was doing two, and I'm in third week and I'm able to do the three routines. :)
@@noelruiz9900 that's the definition of progression, keep up dude !
I have followed Chris's 10 minute cardio workout w/o equipment for two months now and I'm now moving to this one to work my chest, today is the first day and I'm pretty excited, I'll try to update this whenever I start seeing results. These videos are life-changing, thank you so much Chris.
hey buddy how's the results
How are those gains coming along?!?!
How are the gains man
So????
Bro Chris is a beast I barely got through it. Once it was done my arms were done. Chris keep up the good work
I like how he pretends to struggle to give us mortals hope
😂😂😂😂😂😂😂😂
TJDAMAN ! Just copying someone else’s comment
Not actually, for me it's the opposite. If he, with all those muscles, "struggles". What a mortal like me can expect? 😂😂😂
I saw that same comment below the video of AthlenX
😂😂😂😭😭😭😭
Greetings from heaven! I died when he said "And guys, that was just round one!"
I’m on my way
@@doublethemoney we are waiting for you, brother
Bruh i couldnt even do all of them 😂
we’re supposed to do three???
@@camdenkross4897yessir, but if you cannot do 3 sets of this routine then go slow...do 1 set of this the 1st week and then increase your sets if you feel ready! This is what I am going to do :)
I’ve never been fighting against my demons so hard thank you Chris Heria
It’s great to see how he’s doin it effortless, make people realized there’s earth and sky different
1. Push Ups (20x) : 2:04
2. 90 Degree Hold (15 sec) : 2:52
3. Push Ups In A Circle (8x both dỉrection) : 3:49
4. Archer Push Ups (10x each side): 4:47
5. Explosive Neg. Push Ups (10x): 6:02
6. Incline Diamond Push Ups (15x): 7:20
7. Elevated Push Ups (20x): 8:39
8. Push Up (30 sec down 30 sec up): 9:19
U guys can do the '' 90 degree hold '' exercise??? 😂
FAFOX hell nah 😭
Thank you soooo much
Thank you cuz he can’t explain for shit
Literally 0 seconds
First workout: 20 push ups
Second workout: Transcend to a 4th dimensional being and disregard all laws of physics 😭
😂😂😂
fr
fr I wasn’t expecting the elevated plank to be that hard
Chris: ok now let’s 20 push ups
Me: lol easy
Chris: Ok now we are doing 100M pushups straight within a minute, 99 percent will die doing this but don’t give up
@@justaneditygangstar will we get wider by this?
This is a great workout! Can’t wait to try it out! Your content has made it easier for me to find home work outs! Keep up the great work man!
It’s been a month following this guy
I increased my one time pushups capacity from 40 to 60.
Had been stuck at 40 for a while.
Everything was going smooth until he started floating at a 90 degree angle
Congratulations you lasted 2 minutes 53 seconds
I just did it with my feet touching the wall
It was easy for me
I can't float no matter how far I put my body forward or flex my back. What is even the technique here lol
the1337fleet a metric fuckton of core and upper body strength
My chest: Huh that was nothing.
My arms: WTF İSN’T THİS A CHEST WIRK OUT!
Sa
🤣
Storm
Same shit
Bro if this is the case do slow controlled reps with full range of motion . As these are compound exercises each exercise works tri chest and shoulder .
Thanks bro! From all the videos in yt yours have the best information and routine!
This is the video that got me into calisthenics I watched this back in 2019 and it's been a rollercoaster since then I became so obsessed watching more and more videos of calisthenics for skills and now after 3 and half years of trianing I am blessed to have found this because without this I wouldn't know what I would be doing right now working out has become a lifestyle now and now I'm encoperating calisthenics with gym now thanks for this
Me: reading comments
Chris: doing the workout by himself
Lmao
😂😂😂
Me thinking oh cool if I do this I can build a chest like that let's do it!🏋️
12:08 peace out fr😭
underrated
omg this fucking comedy - ive perished
exercise list with time stamps.
2:05 Regular Push Ups 20x
2:52 90degree hold 15seconds
3:50 Push Ups in a circle 8x both directions
4:47 Archer Push Ups 10x each side
6:07 Explosive negative Push Ups 10x
7:21 Incline Diamond Push Ups 15x
8:40 Elevated Push Ups 20x
9:18 One Push Up: 30 Seconds down, 30 Seconds up
Im in
no thanks thanks
Thanks man, seriously. Fuck all these ignorant talking want to be basement bitches that have never done any real shit. This kids understanding of biomechanical knowledge is definitely impressive.
Thank you
Thank you
This is absolutely amazing, thanks for posting!
Was barely able to complete one round (except for the 90 degree hold). I’m gonna try this for 7 days and update you guys if I see any improvement!
1 Week Update: I definitely feel stronger and can do 25 pushups in a row without stopping. Unfortunately, I still can't do some of the exercises fully. Will work towards 1 month and update you then.
Man tag me when you update
@@BeeBoopau Just posted my update!
update?
Update
It's okay if you can't lift your feet off the ground for the 90 degree hold. He said only if you're able to. But yes update
Chris: next exercise is definitely going to be a killer
Me: already dead.
Same here.
Lol
Lol
Same here 🥵
Lmfao
"A good sleep will help..." me watching this at 3 a.m.
Same😔
Im skinny af i need this either way
Same here biroo at 4am
2:43 am lol
@@youtubesucksalot4869 hahaha
Chris - your are truly amazing. Thank you for the videos:)
I have never been this happy to see an ad in a youtube video
*Finishes the workout*
Me: damn that was really good, I can’t move my arms
Chris: ok now do that for three sets
😂
For beginners, one set is fine tho
@@grimmywizard so what do you call me I couldn't do all these without break and without skipping counts
@@sinescanor600 it's okay. We were all beginners once. You grow slowly and consistently
@@sinescanor600 you're meant to have a break between sets and exercises
Bro I thought this was a beginners and at the second exercise he fkin started floating, like Chill bro wtf
페르난도 fr bro just started these
🤣💀🤣💀🤣
I'm 14 and I did most of them but to the end I struggled
@@dwainetitus7107 nobody cares
Dwaine Titus damn cool bro who asked tho
I've been doing this workout every other day for three weeks and I've gained muscle in places I didn't even know about. Thank ya bro
Like where you grow muscles bro?
@@saeidgzm5878 mostly just around the lower and middle chest also the muscle under your arm are more defined less fat around it you don’t have to do all these exercise just put some of these in your workout routine and your good
Tell me more 😊
@@orbitimaging1992 how much time you got daddy?
Thanks man!.. I needed this!..
My muscles becomes bigger just from his explanation
Me too man..
👀
*beating meat
667th like
You know he’s legit when he does it all in 1 take
But he doesn't
@@nullmymusicproductiontrans1197 *But he does*
um... no. this absolutely wasn't done in one take.
I like to come back to this video every couple of years for pushup motivation since they're my least favorite exercise and I'm seeing a lot of comments on the 90 degree hold. Whether you're new to pushups or already have experience with them and you can't lift your legs, no problem. Go into the position but obviously your feet are still on the ground and hold it. Remember that the entire point of this video is time under tension. So even if you can't do exactly the same movements as Chris, you can still get close enough and get the same benefit out of it.
2023 and still amazed by your breathing technique❤ keep it lit🙏🔥
After this workout my chest has a 401K, a house in the countryside, and grandkids
My chest has a Fortune 500 company.
Perfect. Thank you.
I struggle to do 1 push up, but my plan is to do one a day, then two a day and eventually build up to the full 20 reps.
Knowing the proper technique is so helpful. Cheers. :)
That’s how I started out. It just takes time and form and next thing you know you’ll be able to do 30 reps easy.
It worked?
Just switched from weight lifting to this... my goodness that was a humbling experience hahaha SUPER GREAT workout, thank you! Gonna check out more of your videos soon!
Chris : 3 More rounds left
Me : drinking my post workout shake
LMAOO
xdddDDDD
that sounds delicious man
JAJAJAJAAJJA
Dude lmfaoooo bro this is an all time hall of fame comment 😂😂😂😂
So I wasn't expecting this to be at that difficulty level. It's like I just hit start and already at the final boss
Exactly 😭 I literally couldn’t do anymore after the first 20
dark souls be like
keep playing that final boss but regress the level of difficulty a little.
(like for example is if you cant do a full push ups, just do the kneeling first, etc)
Olumide Adewole I started at your level a few months back, keep going snd you can do the full workout soon enough! :)
It's like trying to beat Final Fantasy 1 on level 1......
very impressive workout. Enough to get me subscribed on first watch 👍
This mans toes have abs
Lol
@@balrajsinghsandhu9135 lol
@@balrajsinghsandhu9135 lol
@@balrajsinghsandhu9135 lol
@@balrajsinghsandhu9135 lol
Summary:
Push Ups : 20
90° Hold : 15 Seconds
Push Ups In A Circle : 8 Each Side
Archer Push Ups : 10 Each Side
Explosive Negative Push Ups : 10
Incline Diamond Push Ups : 20
Elevated Push Ups : 20
Push Up : 30 Seconds Up And Down
Rest 15-30 sec
Jabborani Jim wait lmao, this shit x3 ?!
@@SwissCarzzMeeting no bro this shit × 4
damn i can not even finish the first whole round
Jabborani Jim LMAOO DAMN can only do one time and start the 2nd ! i’ll keep trying :))
@@SwissCarzzMeeting yeah man just doing 1 set is enough. You have to start somewhere.
Best chest work out!!! I found on CZcams forreal
Chris "Need enough sleep to repair the muscles"
Me. Watching this at 3am -_-
fax
Right here with ya
Same bro... good luck 😂
2am here
Hahah... 4.35 😂😂
I did this workout for a week and defeated both godzilla and kingkong singlehandedly.
😂💪🏽💪🏽
"Ayo Saitama! Look, this guy didn't go bald after the hellish workout!"
best bruh moment 2019
Go for Thanos next !
looks easy in watching but reality is extremely painful but its worht it
very motivational thank you i seen your abs at home work out compared there a back then to this video you've came a long way thank you for showing whats possible when it comes to hard work. Also your explanations are short and simple that helps a lot as well.
So much respect for you sir chris 💪🏻🔥
Chris: Now were gonna do a 90° hold.
Me: Ight, seems legit.
Chris: *Floats*
I have wheezed.
Me thinking oh cool if I do this I can build a chest like that let's do it!🏋️
12:08 peace out fr😭
great explained as always
great vid
Great workout thanks!
Can't wait for my 3 months bef/after 💪
Who else is here tryna learn how to get swole during Corona Lockdown
Lmao yes
Ayyy I’m not alone
Same here. Day 1, I’ll see how this workout goes
It won't replace your normal gym workout, but anyone who lifts weights knows (or should know) that you need to consistently surprise your body. The same sets/reps each week will diminish in effectiveness once your body adjusts and knows what to expect. This workout could shock your chest and do some good for a couple weeks at least.
@@davidolnhausen7282 well yeah, that's why you mix up your calisthenics and constantly build towards more extreme excersises
His explaining and personality makes this so much easier 💯
Agreed I can't believe anyone can dislike this guy the whole ease up into the push up explosion things intelligent.
Its reallllll🥳❗
Chris is the best
Its been 2 consistent months at the gym for me so Im still def a beginner but I thought I could probably handle this... boy I was so wrong. My heart dropped when he said 3 sets of this but now Ima make it my mission to breeze through this workout. The grind starts now
update?
@@JayEm-vq4qs so im still consistent with the gym but I haven't tried this exercise since my last comment lol. i still give myself credit for sticking with the gym, but I should try this routine again
Thank you for this training!!
Me: 90 degree holds? Hmm thts easy.
*seconds later*
kisses the floor.
When doing archer push ups with less dominant hand was it easy.
I felt so useless trying to do that excersise
@@marcospat91 this workout is kinda useless if u can do this workout u prolly already are very fit
Ye dude me too i just slammed my face
looll 😂😂😂😂
Just started working out with video to start with. Those archer push ups and 90° holds are not gonna happen anytime soon. But I follow along with your vids everyday targeting a specific muscle group each day and one day I’ll be able to follow along for the full 45 seconds with each vid i watch. These are perfect vids for anyone trying to do calisthenics. Get that pump in everyday!!
Step 1: Don't be a beginner
Brace yourselves when he says "the next one is a killer". He literally means it
I could barely do the pushups.... so when I didnt feel like jelly I did a few more and laid there like jelly...
I was already dead tho
@@ab.gv1 wow you really are a hard man arent you now?
Chris: nice little warm up (20 push-ups)
Me: that was my exercise for the day
No you’re stronger!
Fr
Ong
That made me sweat just looking at it!
I don’t understand how people do 20 pushups effortlessly
Started doing this yesterday (3-10-23). Can’t fully do the 90 hold but can do the other workouts with short breaks between each set.
Haven’t done this one in awhile and oh boy it’s a challenge for sure. Thanks Chris🤙🏼
will i get wider by this?
I'm hitting that pause button so he can rest.
Lein Raizel that is the most hilarious comment I’ve heard this year😂
😂😂😂😂😂
you guys here cause of corona?🤣
😂😂😂👌
Rofl 😂 that was funny
I feel healthier just watching this....
me too, you wanna go get some cheesecake? then we can watch more of his videos at my place...but if we do that, I better make some brownies...
@@76reliant Is this a date?
@@cadenjohnson1137 why not? Like you get many anyway so take it!
@@sijenkai3928 xD
Lol
Chris....inspirational!!!! Good job 👆
One of the best video for health.
I came here to build chest but instead I learned how muscle is built an the science behind it so now I can pass my biology final
No cap
You legend 😂
GG bruv
El Chino loverfella
Win Win
I wish 10 minutes were this long when I snooze my alarm
This feels like the last mission on a game or something man... I'm coming back to this video after some grinding!
"Bring it up sally" is amazing for doing pause reps, really helped me tbh
Chris: we’re gonna start with 20 push-ups.
Me: doable.
Chris: now with no feet
Me:
😂😂😂
"do a push up position and lean forward until legs come off the ground"
My legs: Nah bro we staying on the floor, good luck next pademic
kill me now . omg.rotf
Lol facts my legs didn’t go nowhere
Legs*
"Look I understand what you want to do, but This Ain't Happenin' Today !"
Come on buddy don't lose hope
I felt my chest hurting by the third move, thank you!
Can you do that floating exercise its too hard
Yeah, but it took 6 years of floating yoga to be ok at the floating move. Even if you can't do the floating move, you can still work that muscle and find a modification (i.e. put one foot on the ground and maneuver your body to simulate the move and still feel the weight of the move) to work those muscles and build that strength. This is just from my personal experience.
@@amj03 smart
Your channel is what i was looking for...now to pick up one Thanx chest
I couldn't even do half the workouts but imma repeat this constantly until I can do this entire workout!
That’s dedication Callum! Love that attitude. Too many people asking for a lighter burden, when they should be really asking for a stronger back!
Thats the spirit dude, nice!
Nice
@@OFFICIALTHENXSTUDIOS How do you start if you can't do a single pushup. I mean, I get to about 10 (brag), but what if you only get up halfway? Do you do that half one over and over until you get to a whole one? Or is there something you can do to work up to that one.
@@DoAGoldeneye Maybe try doing full pushups but with your hands on the edge of your bed or something higher, that will put less weight on your muscles. Similar to what he was doing at 7:50
Chris: "3 more rounds to go."
Me: trembling while crying on the floor in fetal position.
Apollo Braz LMFAOOOOOOOOOO
😂😂😂
Crying while laughing sarcastically 😂😭
If you're a beginner start with 1 round
Me rn
😩This is was crazy mad but the progression i got from this was soooo worth it
Chris I thank you so much for this routine
Finished workout and is dead.
Chris: alright 3 more rounds of that to go
For real though lmaoo
Same reaction when I first saw this vid
The struggle is real tho! That's me 3 days a week😅
deaderthendead041 3 days!? What kind of accelerated muscle growth do you have?
Seriously