Lecture Notes: Chris Heria's Push Day Workout

Introduction

• Presenter: Chris Heria.
• Focus: Push day workout targeting chest, triceps, and shoulders simultaneously.
• Emphasis on bodyweight exercises suitable for those without gym access.
• Importance of incorporating bodyweight exercises even for gym-goers for different muscle engagement benefits.

Benefits of Bodyweight Exercises

• Engages muscles differently compared to weights.
• Develops muscle coordination and connection.
• Burns more calories by activating more muscles.
• Provides benefits that can transfer to weight training.

Workout Overview

• Use of compound exercises to maximize time under tension.
• All exercises engage chest, triceps, and shoulders.

Exercise 1: Push-ups and Wall Walks

• Reps: 3 wall walks, 5 push-ups per wall walk.
• Focus:
  • Push-ups emphasize chest more.
  • Wall walks emphasize shoulders.

Exercise 2: Typewriter Archer Push-ups

• Reps: 10 reps (both sides to count as one).
• Focus:
  • Emphasizes chest throughout.
  • Constant contraction benefits triceps and shoulders.
  • Movement activates shoulders intensely.

Exercise 3: Bench Dips and Reverse Plank

• Reps: 15 reps.
• Focus:
  • Bench dip emphasizes lower chest and triceps.
  • Reverse plank activates triceps and rear delts.

Exercise 4: Pseudo Push-up to Pike Hold

• Reps: 15 reps.
• Focus:
  • Hands by waist, body straight.
  • Develops strength for handstand push-ups.
  • Engages chest, shoulders, and triceps.

Exercise 5: Skull Crushers and Diamond Elevated Push-ups

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

Conclusion

• Completing round one is a good start; strive for four rounds.
• Bodyweight training is effective and beneficial, even for gym users.
• Encouragement to incorporate these exercises into regular routine.

Additional Information

• Chris Heria's content available via Heria Pro app.
• New song "Fire" dropping across music platforms.
• Encouragement to engage with Chris's content on Instagram and YouTube.