Chris: 20 push-ups Me:ok that was pretty easy Chris: *starts floating*

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

So proud to say that after one month of sticking to this I can finally finish the entire exercise with room left for more!

Christ: 20 push-ups Me: dead Chris: that was a good warm up

Me :20 push-ups cool Chris: now a 90 degree isometric hold Me: turns on PS4

Chris: "Try to do a 90° hold for 5 seconds." My body: *404 muscles not found*

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.

Step 1: Don't be a beginner

This guy looks like the character you haven’t unlocked yet.

Me: *died* Chris: The next one is going to be a killer.

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.

wow holy shit i thought i could do push-ups before but this took my upper body to places it has never seen

Title: NO EQUIPMENT NEEDED Me: *desperately trying to find a box*

"NO EQUIPMENT NEEDED" *The equipment required- Body like Chris

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

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!

Who's gonna come out of this pandemic in the best shape of their life

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’ve never been fighting against my demons so hard thank you Chris Heria

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. :)

I like how Chris pretends to be tired after each set

- 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 💪🏻

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.

Even 4 years later this routine is an absolute masterpiece ! So hard but so effective. The explosive negative reps kill me every time 😅

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

I like how he pretends to struggle to give us mortals hope

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

Your work outs have helped I've been doing them for the past 8 years your very inspiring thank you

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

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

I lost it when bro started floating

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. 👑👑👑

Watching this as Corona virus, has closed all gyms in my country.

Everything was going smooth until he started floating at a 90 degree angle

Thanks bro! From all the videos in yt yours have the best information and routine!

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.

First workout: 20 push ups Second workout: Transcend to a 4th dimensional being and disregard all laws of physics 😭

Chris: next exercise is definitely going to be a killer Me: already dead.

This is absolutely amazing, thanks for posting!

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!

"A good sleep will help..." me watching this at 3 a.m.

My chest: Huh that was nothing. My arms: WTF İSN’T THİS A CHEST WIRK OUT!

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

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!!!

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

This mans toes have abs

Great exercises, thanks!

Chris - your are truly amazing. Thank you for the videos:)

Greetings from heaven! I died when he said "And guys, that was just round one!"

*Finishes the workout* Me: damn that was really good, I can’t move my arms Chris: ok now do that for three sets

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: reading comments Chris: doing the workout by himself

Bro I thought this was a beginners and at the second exercise he fkin started floating, like Chill bro wtf

It’s great to see how he’s doin it effortless, make people realized there’s earth and sky different

Thanks man!.. I needed this!..

I'm hitting that pause button so he can rest.

I felt my chest hurting by the third move, thank you!

Thank you for this training!!

My muscles becomes bigger just from his explanation

You know he’s legit when he does it all in 1 take

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.

Thank you for sharing tips

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

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.

Great video. Thank you

Me: 90 degree holds? Hmm thts easy. *seconds later* kisses the floor.

Chris: Now were gonna do a 90° hold. Me: Ight, seems legit. Chris: *Floats*

Chris....inspirational!!!! Good job 👆

this dude has made so much stronger by his home workout videos i accidentally start lifting off the ground when doing push ups! Feels great!

Who else is here tryna learn how to get swole during Corona Lockdown

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

Thanks for the info.i learned a lot.God bless.

I did this workout for a week and defeated both godzilla and kingkong singlehandedly.

Chris : 3 More rounds left Me : drinking my post workout shake

thank you very much for motivated me a lot,,

I have never been this happy to see an ad in a youtube video

Chris "Need enough sleep to repair the muscles" Me. Watching this at 3am -_-

After this workout my chest has a 401K, a house in the countryside, and grandkids

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.

great information for me, thanks to you

I wish 10 minutes were this long when I snooze my alarm

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

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!!

Best chest work out!!! I found on KZfaq forreal

Chris: we’re gonna start with 20 push-ups. Me: doable. Chris: now with no feet Me:

Brace yourselves when he says "the next one is a killer". He literally means it

Thanks gonna try this out!

Thanks so much for this

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

His explaining and personality makes this so much easier 💯

love these videos

Me : finally done "smile" Chris : do it 3 round and you have best chest workout Me : 🏳

If I looked like that I wouldn't even bother owning a shirt

Gorgeous routine,nice and easy.

good work out thanks sir

I couldn't even do half the workouts but imma repeat this constantly until I can do this entire workout!

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)

Excelente video, la mejor rutina que hecho en mi vida.

Almost a year and a half into this workout EVERY 3 days, and im JUST now able to start the 3rd set. Keep it up bois, youll get there

Very Good Exercises Thank You Trainer.