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Practice English Speaking&Listening with: The BEST HOME CHEST WORKOUT (NO EQUIPMENT NEEDED)

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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.

And as you can see, it's just round one

and I'm already pumped.

So I'm gonna go ahead and finish this routine.

But thank you guys, so much, for watching.

If you enjoyed the video or you learned something,

smash that like button.

Share this video with a friend

that's trying to build muscle from home.

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And with that said, I'll see you next Sunday,

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Until then, mad love, peace out.

(upbeat R&B music)