– [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. Chris, I’m really enjoying the journey of your programs.💪🏽 As a former professional ⚽️athlete I’ve been making patterns for myself from a very young age. I understand the Human processing and attachment. Now that we can prove the subconscious controls 95% of your conscious mind muscle memory has never been more important. This applies to the brain 🧠….

    That being said I’d like to make some recommendations of your user experience to enable more attachment. If you do this I would likely be 20% more engaged.


    🙏🏽Reply and I will be happy to share

  2. I will doing the following first

    Bb bench press superset with machine fly

    Db shoulder press then cable lateral raise then cable front raise

    Then i will do Chris's home chest workout

  3. If your new just do 2 rounds of this and do it 2-3 times a week. Give your body a day or two to rest after doing this but I do other workouts in between I do his abs workout and a shoulder workout and then this again

  4. I have always been a small dude I feel like I'm not really that strong or in shape i cant find myself to go to the gym I'm trying gain some muscle not trying to be buff but healthy

  5. errr… I can do everything except the 90 degree hold. I should practice how to do a handstand first. I'm really hypermobile and my shoulder wants to "double" joint. I need to be stronger to stop it from doing that.

  6. Not sure if anyone realizes how sick the 90 degree hold is but I can't find any one do it the way Chris does it. That is, without leaning on his elbows.

  7. hey chris. as mentioned in this video, you said abt the hypertrophy. as the process of repairing the muscle, should we keep continue with our exercises or take some days rest?

  8. I just started Training I am very skinny and its very hard for me to gain weight. I really want to build muscle what is the best thing I can do? Or what kind of foods is best for me?

  9. three years now since i started working out seriously and started following workout channels. this one is by far the best i have seen ! thanks for all the tips, that is one i'm definitely going to try!

  10. Hiii dear.

    I regularly see your video nd I like it..
    I want ask something..

    My weight is 80 kg ..and I go gym .
    May I do abs exercises on daily basis or weekly..

    Pls suggest..

  11. This workout is tougher than the last home chest workout from 2018 that i used to follow. And i'm shocked that i need to do 3 more rounds. Hahaha

  12. Can you do a motivational thing cause I’m fucking tired from a push-up, but you know I was born like chubby. I’m 13 and 98 pounds. And I don’t regularly work out. Is this just a thing or I’m fucking weird.

  13. Im 12 years old, it maybe sounds weird but..
    Im a young boy, but im already very busy with having a bigger/nicer body not because im '' fat'' but im skinny..
    Im training my arms and my belly. I trained a year ago my legs: because i got a real bad knee injury so i needed to stop playing soccer for 2 years after the operation i could barely leg press 5kg with 1leg but when i was done with my recovery i could do around 45 kg with 1leg! And when i saw the end result of my knee muscles a year ago, I decided around a month ago that i wanted to have a better and bigger body so thats when i started working out almost everyday. And im already seeing progress and im never skipping a day, its ONE DAY or TODAY.

  14. If you would've said the muscles like this works your upper or lower chest you would've been the greatest YouTube creator for calisthenics exercises

Leave a Reply

Your email address will not be published. Required fields are marked *