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
- 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 💪🏻
@@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. :)
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
cheers chris.. i had a tbi from an unprovoked attack street assault by 6 against me, i have no forehead still.. at 12 stone i had a 235kg trap deadlift.. 60 pushups before the injury and this is hard but real for a guy who cant sleep longer then three hours for a years to do.. god bless man, ill get to that 90° for one second before surgery
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!
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
4 rounds total: 1. Pushup x 20 2:01 2. 90 degree isometric hold for 15 seconds 2:52 3. Pushups in a circle x 8 per side 3:47 4. Archer pushup x 10 per side 4:45 5. Explosive neg. pushup x 10 6:05 6. Incline diamond pushup x 15 7:19 7. Elevated pushup x 20 8:40 8. Single pushup (30 sec down, 30 sec up) 9:17
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
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 ;)
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.
@@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 :)
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 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.
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 .
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)
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
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.
I'm gonna try this for 2 months straight and I will update this little by little so y'all can see if this really work Update : -First days: Its hard guys even for me even tho I have a decent shape so I highly recommand y'all to adjust the reps to your condition and add little by little. I personnaly started with half of the reps for each exercice and decided to add 1 rep for each exercice every 2 days, and if I can't I just stay at my level and try every day to add a rep until I can. First week : My body is getting used of these exercices, I don't feel the pain anymore so I can fully concentrate on doing more reps. Also I added some arms exercices because sometimes I have enough energy to do pecs but my arms aren't following anymore so I have to rest, so I highly recommand y'all to work on your arms as well if you haven't yet... Second week : Just like I said, everything is doing great, I'm adding 1 rep every 2 days, I started to work on my explositivity on purpose to shock my body so it doesn't get used to much, by that I mean that my push up are faster, it's not that much but you can really feel your muscles working... Other than that every thing is fine, I can see some improvement visualy on triceps and pecs, not that much but enough to see an evolution !! Third week : pretty much like last week, everything is doing great, nothing else to say !! 1rst Month !!! : After 1 month I can tell you that at a certain point everything became a routine, my body got used to every movement, and I'm almost able to do every reps so here is what you should do for the second month: - continue to work on the explositivity on purpose to shock your body (basically doing everything but faster) -you will have to fix the difference between your arms, shoulders and your pecs, cause if your arms or shoulders aren't strong enough you will not be able to complete every rep -and if you managed to do what I said (if you can do every reps, you no longer have a difference between your muscles) which is almost my case, I think I will add some weight exercices at the end of the second month, the point is that you now have the chance that your muscles are used to get ripped off so the goal here will be to constantly add more weight otherwise your body will get bored and you will not be able to progress as fast as you could... Also about the physical transformation, there is clearly a difference but don't expect to be super ripped in 1 month. But yeah it is clearly different. (Keep in mind that I never skiped a day or something so don't expect any changes if you are only doing it once 1 week)
I am just starting this as well. Used to be fit, I’m not the worst out of shape currently but yeah, I did 80% of the exercises and definitely had to cut it back a bit on speed and reps. Can’t get the 90 degree toes lifted yet, but I’m looking forward to getting there.
This workout is really good. Not only does it train the pecs, but all parts of the core, the shoulders, triceps and many more. When I started, I wasn't able to finish half of it. Its been 2 month, 3 times a week and now I can do 3 rounds in a day. I used to be skinny but now everyone tells me that I'm way bigger. This workout will make you big, strong and at the same time esthetic. Really recommend it!!
@@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
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. :)
1). regular push ups (20) how to do: 2:08 start: 2:26 2). 90° hold (15 seconds) how to do: 3:16 start: 3:27 3). push ups in a circle (8x both directions) how to do: 4:02 start: 4:02 4). archer push ups (10x each side) how to do: 4:55 start: 5:07 5). explosive negative push ups (10) how to do: 6:24 start: 6:32 6). incline diamond push ups (minimum 15) how to do: 7:28 start: 8:01 7). elevated push ups (20) how to do: 8:42 start: 8:46 8). 1 push up (30 sec. down., 30 sec. up) how to do: 9:18 start: 9:26
1. 20x Pushups 2. 15 second 90 Degree Hold 3. Pushups in a Circle 8 to the left 8 to the right 4. Archers Pushups 8 left 8 right 10 both 5. 10x Explosive Negative Pushups 6. 10x Incline Diamond Pushups 7. 20x Elevated Pushups 8. 1 Pushups 30 seconds down 30 seconds up Repeat for 3x
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 All that x4
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.
9:08 Chris: "if you weren't fatigued before, you should definitely be fatigued now" Me: starting to see six men holding a coffin, as I am dying on the floor
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.
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.
Me: barely survived the first round Chris Heria: 3 more rounds to go and that will complete the best home chest workout Me at the 2nd round: heart attack
5 years ago (edited) 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
I started this workout 3 months ago at my knees. Now i am able to get through it. (Except the 90 degree hold that's insane :D). If i can make it you can make it too!
@razieL 9 Dont know... maybe these muscleparts are more "behind" than your chest... maybe you do not process it correct... maybe you can wait till they are back on the lvl and the increase your repetitions or search for another workout... but at least triceps you will need anyways... and at all these variation of exercises are helping for a chest workout wich targets different muscleparts of it... wich i like the most... anyways keep going
20 x regular pushups - come down slightly forward. 15 second 90-degree hold. - Come down from a push-up and lean forward until you lift up your feet. 10 x circle pushups L/R - push up, then move to the side. 10 times, making a diamond formation on moving. 10 x Archer Push ups L/R then 10 x on each side moving from L/R. 10 x Explosive-pushups, - Come down slow and explode up. 10 x Incline pushups - lean on incline against something and pushup. hands in diamond formation. But when you get to the top, touch your hands off each other 20 x elevated pushups. - put your feet on high place and pushup. 1 x 30 second down and up. repeat x 3.
Arya M that’s literally the goal for anyone who goes into the gym trying to build muscle. They just don’t say it literally. Chris is explaining how it works in the video
I've been coming back to this for 3 years ever since I was inspired to start Bodybuilding from my little brother and Zyzz's resurgence on yt at the time in 2021 When I was 17 I could barely make it through the video, but now couple years later, I can do the whole routine with a backpack with two 15lb dumbbells on my back!
@@lukas_g243 SAME !!! i need someone to spot my form but i'm alone in my room doing it after 15 hours of work, totally couldn't go to gym to make new friends to spot me :(
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
@@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
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
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
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
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.
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?
@@patches-de That was the progress
did you manage to float too
90 degree hold? No
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 😂 😂 😂
- 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 !
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
Thank you
Thank you
Thanks
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😁
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
tnx
thx homie
It is round one only so do we have to do three rounds in total 😑
Sonu Singh I also hear that 😐
cheers chris.. i had a tbi from an unprovoked attack street assault by 6 against me, i have no forehead still.. at 12 stone i had a 235kg trap deadlift.. 60 pushups before the injury and this is hard but real for a guy who cant sleep longer then three hours for a years to do.. god bless man, ill get to that 90° for one second before surgery
2:04 ( push ups)
2:54( 90 hold)
3:48 ( push ups in a circle)
4:46 (archer push ups)
6:05 (explosive neg push up)
7:23 incline push up
8:39 elevated push ups
9:18 one push up
Chris: "Try to do a 90° hold for 5 seconds."
My body: *404 muscles not found*
Truth has been spoken ❤️
Lol
LOL
lmao
error
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 😂😂
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!
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.
4 rounds total:
1. Pushup x 20 2:01
2. 90 degree isometric hold for 15 seconds 2:52
3. Pushups in a circle x 8 per side 3:47
4. Archer pushup x 10 per side 4:45
5. Explosive neg. pushup x 10 6:05
6. Incline diamond pushup x 15 7:19
7. Elevated pushup x 20 8:40
8. Single pushup (30 sec down, 30 sec up) 9:17
Dylan Richardson I took a break at 2:52
Dylan Richardson i took a white coffin at 0:54
Bless you
Thx
Song at 2:24 ?
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
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?
Chris: next exercise is definitely going to be a killer
Me: already dead.
Same here.
Lol
Lol
Same here 🥵
Lmfao
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
First 2 mins explains muscle build so simple and thoroughly. For someone that wants simplicity I truly appreciate it.
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 ?
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 :)
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
"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
🤣🤣🤣
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.
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 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
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.
This is nothing for him
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????
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
*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
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
😂😂😂😭😭😭😭
I have never been this happy to see an ad in a youtube video
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 .
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
My muscles becomes bigger just from his explanation
Me too man..
👀
*beating meat
667th like
I lost it when bro started floating
lol
"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
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?
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......
I’ve never been fighting against my demons so hard thank you Chris Heria
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?
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
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😭
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
@@Pukar_AU 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
I'm gonna try this for 2 months straight and I will update this little by little so y'all can see if this really work
Update :
-First days:
Its hard guys even for me even tho I have a decent shape so I highly recommand y'all to adjust the reps to your condition and add little by little. I personnaly started with half of the reps for each exercice and decided to add 1 rep for each exercice every 2 days, and if I can't I just stay at my level and try every day to add a rep until I can.
First week :
My body is getting used of these exercices, I don't feel the pain anymore so I can fully concentrate on doing more reps. Also I added some arms exercices because sometimes I have enough energy to do pecs but my arms aren't following anymore so I have to rest, so I highly recommand y'all to work on your arms as well if you haven't yet...
Second week :
Just like I said, everything is doing great, I'm adding 1 rep every 2 days, I started to work on my explositivity on purpose to shock my body so it doesn't get used to much, by that I mean that my push up are faster, it's not that much but you can really feel your muscles working... Other than that every thing is fine, I can see some improvement visualy on triceps and pecs, not that much but enough to see an evolution !!
Third week : pretty much like last week, everything is doing great, nothing else to say !!
1rst Month !!! :
After 1 month I can tell you that at a certain point everything became a routine, my body got used to every movement, and I'm almost able to do every reps so here is what you should do for the second month:
- continue to work on the explositivity on purpose to shock your body (basically doing everything but faster)
-you will have to fix the difference between your arms, shoulders and your pecs, cause if your arms or shoulders aren't strong enough you will not be able to complete every rep
-and if you managed to do what I said (if you can do every reps, you no longer have a difference between your muscles) which is almost my case, I think I will add some weight exercices at the end of the second month, the point is that you now have the chance that your muscles are used to get ripped off so the goal here will be to constantly add more weight otherwise your body will get bored and you will not be able to progress as fast as you could...
Also about the physical transformation, there is clearly a difference but don't expect to be super ripped in 1 month. But yeah it is clearly different. (Keep in mind that I never skiped a day or something so don't expect any changes if you are only doing it once 1 week)
Don't give up yet, i'm waiting.
I am just starting this as well. Used to be fit, I’m not the worst out of shape currently but yeah, I did 80% of the exercises and definitely had to cut it back a bit on speed and reps. Can’t get the 90 degree toes lifted yet, but I’m looking forward to getting there.
I will start too because I think it might be fun
How many round you do?
I need an update bro 😂
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
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 😂😂😂😂
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
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 😂😂
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
This workout is really good. Not only does it train the pecs, but all parts of the core, the shoulders, triceps and many more.
When I started, I wasn't able to finish half of it. Its been 2 month, 3 times a week and now I can do 3 rounds in a day. I used to be skinny but now everyone tells me that I'm way bigger.
This workout will make you big, strong and at the same time esthetic.
Really recommend it!!
Of course you could do it Bully Maguire
Does it work..how does ur chest looks now?
Did you do full body workouts or just this one?
@@Midnight_vocals i fr do it i can do 2 rounds after 2 months my chest I bigger but im still skinny not as much as i used to but im still skinny
@@UnKnOvvNPeRsOnA I see what you did there
Even 4 years later this routine is an absolute masterpiece ! So hard but so effective. The explosive negative reps kill me every time 😅
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
After this workout my chest has a 401K, a house in the countryside, and grandkids
My chest has a Fortune 500 company.
This mans toes have abs
Lol
@@balrajsinghsandhu9135 lol
@@balrajsinghsandhu9135 lol
@@balrajsinghsandhu9135 lol
@@balrajsinghsandhu9135 lol
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
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
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?
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
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 😂😂😂😂
Chest -
20 - Regular Push Ups [2:03]
15s - 90° Hold [2:52]
8 each (16) - Push Ups In A Circle [3:48]
30 - Archer Push Ups [4:46] (15 Each)
10 - Explosive Negative Push Ups [6:05]
20 - Incline Diamond Push Ups [7:20]
20 - Elevated Push Ups [8:40]
1m - One Minute Push Up [9:18]
(4 Rounds)
Thanks fam !
@@StratosFair fam
How much time for rest ?
that (4 Rounds) hit different
@@snkkiojin6342 I rest 1:30, for bodybuilding, you can rest from 40seconds to 1:40 minutes
1). regular push ups (20)
how to do: 2:08
start: 2:26
2). 90° hold (15 seconds)
how to do: 3:16
start: 3:27
3). push ups in a circle (8x both directions)
how to do: 4:02
start: 4:02
4). archer push ups (10x each side)
how to do: 4:55
start: 5:07
5). explosive negative push ups (10)
how to do: 6:24
start: 6:32
6). incline diamond push ups (minimum 15)
how to do: 7:28
start: 8:01
7). elevated push ups (20)
how to do: 8:42
start: 8:46
8). 1 push up (30 sec. down., 30 sec. up)
how to do: 9:18
start: 9:26
I wish 10 minutes were this long when I snooze my alarm
1. 20x Pushups
2. 15 second 90 Degree Hold
3. Pushups in a Circle
8 to the left 8 to the right
4. Archers Pushups
8 left
8 right
10 both
5. 10x Explosive Negative Pushups
6. 10x Incline Diamond Pushups
7. 20x Elevated Pushups
8. 1 Pushups
30 seconds down
30 seconds up
Repeat for 3x
rice
Reapet??..its too much hh, its more than 5 sets just this routine
Thanks man
Do you know how much break time we should have per reps?
@@양동훈-l2o I recommend 15 sec
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
All that x4
Thanks!
How long between each exercices?
A small break between 15 seconds to 30 seconds
jesus, that "x4" killed me, just 1 time it's enaugh ahah
Hahaha agreed. I don't really have enough free time for 4, maybe 2 is good
hope so man, thanks
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.
Chris: we’re gonna start with 20 push-ups.
Me: doable.
Chris: now with no feet
Me:
😂😂😂
9:08
Chris: "if you weren't fatigued before, you should definitely be fatigued now"
Me: starting to see six men holding a coffin, as I am dying on the floor
Astronomia song playing in background
Just watching this I feel fatigued. Killer workout
🕺🏿🕺🏿🕺🏿⚰️🕺🏿🕺🏿🕺🏿
Rest for 2 days. CONGRATULATIONS! YOU FITNESS JUST GOT UPGRADED!
ITS TRUE NO JOKE
Lmao
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
Bro I can bench 225 5 times for 6 sets. This workout murdered me
@@ninbloxseries8306 Amen
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.
If I looked like that I wouldn't even bother owning a shirt
@@villy4556 you're just a kid
Morgan Freeman how you know and even if so he’s trying to motivate someone so I guess it’s a win win for everyone
@@morganfreeman544 😂😂
@@bbbbunb9452 look at his channel
Morgan Freeman oh snap lol
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
"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
It’s great to see how he’s doin it effortless, make people realized there’s earth and sky different
Me: barely survived the first round
Chris Heria: 3 more rounds to go and that will complete the best home chest workout
Me at the 2nd round: heart attack
I feel u
I feel u
Yeah it's so hard 😂
I feel you, and I hope it will get better :-)
You got the second round?
Halfway through the routine
Chris: if you're not feeling fatigue yet this one is a killer
Me: who do you think i am?
LOL
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
5 years ago (edited)
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
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...
@@captaingenius-o1c Is this a date?
@@cadenjohnson1137 why not? Like you get many anyway so take it!
@@sijenkai3928 xD
Lol
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
Chris:"should definitely feeling that right about now."
Me: *in an ambulance* "Yep, just now starting to feel it"
are u winnin son
me: *ascending to the heavens* "no"
Duo .I see this as an absolute win
Duo
Lol
2:05 20 pushups
2:53 90 hold
3:50 16 pushups in a circle
4:47 20 archer pushups
6:07 10 explosive negative pushups
7:21 15 incline diamond pushups
8:41 20 elevated pushups
9:19 1 minute pushup
I started this workout 3 months ago at my knees. Now i am able to get through it. (Except the 90 degree hold that's insane :D). If i can make it you can make it too!
@razieL 9 Dont know... maybe these muscleparts are more "behind" than your chest... maybe you do not process it correct... maybe you can wait till they are back on the lvl and the increase your repetitions or search for another workout... but at least triceps you will need anyways... and at all these variation of exercises are helping for a chest workout wich targets different muscleparts of it... wich i like the most... anyways keep going
any change?
@Metrisquad you gotta find the right spot for the hold. Ik I’m super late to your comment lmao
@@Sanatan_Shortsss ong bro I’m tired of bein birdchested😔
@@Kiloooooooooo how so?
Me: "Whoa that 20 pushups wasnt that har.."
Chris: *Literally starts levitating*
Me: *literally dies*
20 x regular pushups - come down slightly forward.
15 second 90-degree hold. - Come down from a push-up and lean forward until you lift up your feet.
10 x circle pushups L/R - push up, then move to the side. 10 times, making a diamond formation on moving.
10 x Archer Push ups L/R then 10 x on each side moving from L/R.
10 x Explosive-pushups, - Come down slow and explode up.
10 x Incline pushups - lean on incline against something and pushup. hands in diamond formation. But when you get to the top, touch your hands off each other
20 x elevated pushups. - put your feet on high place and pushup.
1 x 30 second down and up.
repeat x 3.
Anees Niazi What‘s the rest between these exercises ?
@@MakaveliDior No rest for first set. 1 minute for 2nd, 2 minutes for 3rd.
*repeat 3x*
That’s great work out!!
I wanna do this routine 3x every single day!!
@@coffee_float Don't ignore your other muscle groups 😂
The thing I like about Chris is that he doesn’t scream loud to get his point out lol. Hes just cool, calm and collective.
Me: tries the archer push-up
Also me: faceplants onto the carpet
Alex So glad I’m not the only one those are killer
Retro Bacon lol
I sucked at it at first too but when you get the technique right its pretty easy
Necmettin Armutcu I can do explosive pushups but not archer pushup
Necmettin Armutcu how did u get the technique right explain pls
Chris: Does 20 push ups
And said
"What a nice little warm up"
Me: Does 20 push ups
"Thats 20 ill do it again next year"
2 take it or leave it
@@jarod5179 make it 1 take it or leave it
@@Shecallsmedave make it none or leave it
@@shahidkarim9910 none and a snack, take it or leave it
@@lifer132 None, a snack and a nap, take it or leave it
This guy really goes into the gym like, Time to tear my muscle fibers.
Damn who knew saying things directly and literally is weird these days
Arya M that’s literally the goal for anyone who goes into the gym trying to build muscle. They just don’t say it literally. Chris is explaining how it works in the video
Mark Neill it’s sarcasm bud, chill
I've been coming back to this for 3 years ever since I was inspired to start Bodybuilding from my little brother and Zyzz's resurgence on yt at the time in 2021
When I was 17 I could barely make it through the video, but now couple years later, I can do the whole routine with a backpack with two 15lb dumbbells on my back!
Chris: what's up thenx athletes!
Me, in bed, eating pretzels: heey
*Chris:* No equipment needed!
*me:* Yeah, just a lot of muscle.
I mean, that's the whole point
Hahahhaha
Anyone else having the problem where they aren’t doing the form right and their chest feels fine and the arms are burning
@@lukas_g243 me bro found the solution yet?
@@lukas_g243 SAME !!! i need someone to spot my form but i'm alone in my room doing it after 15 hours of work, totally couldn't go to gym to make new friends to spot me :(
Gf: don’t break my heart
Chris: *breaks muscle fibers*
The Great 😂😂😂
he's married
the problem is that the heart is a muscle too
I would laugh at this joke if muscle fibers actually can break, muscle fibers only tear apart and rebuild.
@@jasonh837 "according to my calculations headass , what a way to ruin the joke"
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
I really appreciate when someone shows the way to do exercise at home..not necessary machines!
This guys a saviour right now, these exercises are killer
Riiiight?
* finishes last exercise *
Me: oof that was hard
Chris: 3 more rounds to go
Me: 👁👄👁
my body was like 404 TRICEPS NOT FOUND
Nice joke. Real original.
fr
@@RIPToNateDoggIHadToRegulate still funny tho
@@lijijiji6244 LOL
Bro Chris is a beast I barely got through it. Once it was done my arms were done. Chris keep up the good work
Me: finding a good workout video
Everyone in the comment: FLOAT
Me thinking oh cool if I do this I can build a chest like that let's do it!🏋️
12:08 peace out fr😭