Chris Heria's Push Day Workout Lecture

Introduction

• Focus on a push day workout targeting chest, triceps, and shoulders.
• Designed for those without access to gyms or equipment.
• Benefits include muscle coordination, engagement, and calorie burning.
• Incorporates compound exercises with body weight.

Workout Overview

1. Compound Exercises

   • Use two compound movements for maximum engagement and time efficiency.

2. Exercises and Techniques

   • Push-ups and Wall Walks

     • Do 3 wall walks, with 5 push-ups for each wall walk.
     • Emphasis: Chest during push-ups, shoulders during wall walks.

   • Typewriter Archer Push-ups

     • Combines typewriter and archer push-ups.
     • Aim for 10 reps.
     • Focus: Chest with significant shoulder and triceps engagement.

   • Bench Dips and Reverse Plank

     • 15 reps of bench dips transitioning to reverse plank.
     • Focus: Lower chest, triceps, rear delts.

   • Pseudo Push-ups and Pike Hold

     • 15 reps.
     • Hands by waistline, body straight.
     • Good for training towards handstand push-ups.
     • Engages chest, shoulders, and triceps.

   • Skull Crushers and Diamond Elevated Push-ups

     • 15 reps.
     • Focus: Complete engagement of chest, triceps, and shoulders.

Conclusion

• Completing round one is a good start; aim for up to four rounds.
• Highlights benefits of body weight training even for those who use weights.
• Encourages incorporating these exercises into regular routines.

Additional Information

• Chris Heria posts workout content every Thursday at 2 p.m. EST.
• Encourages download of Heria Pro app for more workouts.
• Announcements for new music release "Fire" at midnight, Oct 18th.
• Community engagement through social media and giveaways.