– [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. Comment down below, let
me know what you want the next video to be about and subscribe if you haven’t already. We upload our videos every
Sunday, 8PM USA Eastern Time. And if you comment within
the first 30 minutes of any upload you always
have a chance to win some free Thenx gear. And for more workouts, just like this, to get shredded anywhere,
then go to to become a member and get full access to all our workout
programs, technique guides and daily workouts that are
gonna have you shredded. Download the Thenx app in the app store to take our workout programs
with you everywhere. And join the millions
of other Thenx athletes around the world right now getting in the best shape of their lives. We’re gonna be touring around Las Vegas and California
at the end of April, so if you wanna attend one of our workouts and have a chance to train with me, go to Find your city and sign up right away because space is limited. And for those who are asking
about the music in the videos, go to SoundCloud and follow me. As soon as I reach 10K, I’ll
be releasing all of the music from the Thenx channel and
from my personal vlog channel. And with that said, I’ll
see you next Sunday, next Thursday on my personal channel. Until then, mad love, peace out. (upbeat R&B music)


  1. I have problems. I see your videos and wonder, “ What do I do when my body is in pain. Back aches, cramping legs, sore shoulders, foot pain and other oddities. “ ~ Do I WORK OUT?

  2. I don’t know if you’ll read this. I am so grateful for these workout videos you post! Thank you so much! I can’t afford a gem or workout gear yet! So thank you! Thank you! I do your workouts everyday!🙏🏼💜🙏🏼💜

  3. 2:37 cualquiera se hace 20 flexiones sin tocar el piso con el pecho :v
    Yo sinceramente no cuento la repetición si no bajohasta el suelo

  4. This is a Must do routine once a week.. getting stronger everyweek.. 30sec rest between routine and 3 minutes after last routine..

  5. I am a vietnamese man at 31 years old and I am 5foot 8 and 210 pounds I am trying to be in the same shape as the guy in this video you look good brother gives me confidence I been in better shape then you at 26 years old no lie and I want it back it felt way better and easier to move around the difference when your fit is crazy you just never get tired at all

  6. i havent read any comments yet here.

    i m really hoping there s no haters here. this guy has a nice slim muscly body, unlike a bunch of steroid s users out there, that say n pretend that they dont use any illegal substances . this guy could actually scratch his back and play soccer and sprint too, unlike body buiiders that are just rocks, but cant sprint , niether can scratch their backs.

    this guy has the physique that we should all look firward to getting.

    good video, bud. thank you.

  7. I tried the horizontal hanstand and all the blood rushed to my head immediately and my eyes felt like they were going to pop. Also i didnt get off the ground. Lol

    Any tips?

  8. I've had back surgery and have screws in my back now I am very concerned about doing hard workout I can't do crunches like I used to what are good recommendations cuz I can't do Russian twist or nothing to do for sit-ups the substitute for sit-ups

  9. Just a tip for anyone watching these vids. Don't do his reps. Do what YOU can rep for each set. Find the the number in which is both comfortable and challenging for 3 rounds. If you can't do 10 reps of archer pushups, do half. That way, you're able to complete the workout as opposed to finishing half way because of fatigue. Continue to do this until you feel ready to add more reps. Be consistent and I promise you that you'll see results.

  10. Workouts really work!. Been following you for a minute with great results. Fell off last 6 months but back at it again since last month. Love your vids bro! And thank you!.

  11. 20 Regular Push Ups
    15 Sec 90° Hold
    8 Push Ups in Circle (Both Directions)
    10 Archer Push Ups
    10 Explosive Negative Push Ups
    15 Incline Diamond Push Ups
    20 Elevated Push Ups
    1 Slow Push Up (30 Sec Down 30 Sec Up)

  12. Ok, it is not the fiber damage that stimulates hypertrophy. this is completely outdated broscience. but ok. nice video.

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