Table of Contents:
PUSH Workout Routine (Chest, Shoulders & Triceps)
Video taken from the channel: Calisthenics & Weight Training
Brutal Push Workout | Chest, Shoulders and Triceps | Zac Perna
Video taken from the channel: Zac Perna
HIgh-Volume Push Workout Chest, Shoulder, & Triceps | Brian DeCosta
Video taken from the channel: Bodybuilding.com
PUSH DAY || Chest, Shoulders & Triceps
Video taken from the channel: Steve Cook
Shredded Upper Body Workout Chest, Shoulder, & Triceps | Brian DeCosta
Video taken from the channel: Bodybuilding.com
Chest, Shoulders & Triceps Workout (Full Walkthrough)
Video taken from the channel: Mike Thurston
Most Effective CHEST + SHOULDER + TRICEP Workout (NO EQUIPMENT)
Video taken from the channel: CHRIS HERIA
Advanced Chest and Triceps Workout Routine 1. Rusin Banded Shoulder Tri-set. A tri-set is a series of three exercises. Do one set of 10 reps for each in sequence 2. Incline Barbell Bench Press. Sets: 3–4 Reps: 5 Rest: 60–75 sec.
Set an adjustable bench to a 30Workout 1 – Chest, Shoulders, & Triceps These are the “pushing muscles”. You’ll notice that all the exercises you do for chest, shoulders, and triceps involve some type of pushing or pressing movement. For example, bench press, shoulder press, tricep push down, etc.Having trouble building a solid upper body?
Then follow these intense chest shoulder tricep workout routines for every gym-goer!The Workout. Flat dumbbell chest presses, 4 sets of 8-12 reps; Incline dumbbell bench press, 3 sets of 8-12 reps.FST-7 Shoulders and Triceps Workout.
You’re finishing the week with some shoulders and triceps. Refer to the same notes I gave you for chest above for this shoulder workout. For triceps, the same rules apply that I gave you for biceps. You need to force these muscles to do the work and focus on contracting your triceps throughout each rep.Sit with your back flat against the pad, shoulders back, and abs tight.
Set the machine so that your hands are just slightly behind your shoulders at the start. For the first 5 reps, bring the weight slowly to the center with a 5-second count before returning to the start.This powerbuilding workout will make you thick and strong. Build a monster chest, thick triceps and beef up your bench press in the process.
This powerbuilding workout will make you thick and strong.Works majorly on triceps, Chest, shoulders Exercise Steps – First come in the push-ups position then Spread your fingers so that your index fingers and thumbs form a diamond, and extend your arms.They develop superior muscular development for the chest, shoulders and triceps.
In the book Target BodyBuilding, Per Tesch provides the insight that dips target the three heads of the triceps. Unfortunately I often see this exercise performed poorly.A simple, yet effective, Chest, Shoulders & Triceps workout may be set out like this 1) Flat Barbell Bench Press This exercise is the most basic of Chest exercises. In my opinion, it is not the most optimal exercise for Chest growth, due to a number of reasons.
Full routine for bigger chest, delts & triceps Training Programmes https://mikethurston.co.uk/ A: Seated DB Press 6 Reps, 3 Sets (Strength Focused) B: Flat Machine Press 10 Reps, 3 Sets.For the triset, perform 12–15 reps of the chest press and triceps extension, and as many reps of the plank shoulder taps as you can complete with good form. Try to complete the triset without.
West says, “There’s no better feeling than leaving the gym feeling pumped and strong after an upper-body session. This workout will do just that, as you’ll see noticeable size added to your ches.This upper body workout targets three of our major upper body areas: chest, shoulders and triceps. It also requires you to use moderate, heavy and max weights which builds strength and challenges us! Here is what it looks like: As you can see, this workout has a lot of super sets, giant sets and drop sets!
I’ll explain each of these below.Here’s a breakdown of a Chest and Triceps Routine that I follow with great results. If you new to weight training then I wouldn’t recommend it for beginners.
But if you are thinking of doing it, I’d recommend only completing 1-2 sets per exercise. Advanced trainers with one or more years lifting experience can follow the routine as shown.
List of related literature:
| |
| from You Are Your Own Gym: The Bible of Bodyweight Exercises for Men and Women | |
| |
| from NSCA’s Essentials of Personal Training | |
| |
| from Bodyweight Strength Training Anatomy | |
| |
| from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis | |
| |
| from The Power of Full Engagement: Managing Energy, Not Time, Is the Key to High Performance and Personal Renewal | |
| |
| from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body | |
| |
| from Stronger, Faster, Smarter: A Guide to Your Most Powerful Body | |
| |
| from Football For Dummies® | |
| |
| from Beyond Bigger Leaner Stronger: The Advanced Guide to Building Muscle, Staying Lean, and Getting Strong | |
| |
| from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance |
274 comments
Hey Mr Perna… Show you full sets. Somehow I don’t believe that you did 10 reps for 100KG bench. Just me though. Prove me wrong.
Typewriter archer push up-seeing god for good few seconds ��
i found out about THENX just an hour ago and ive been doing these excersises for over an hour, and ive already felt alot of improvement!:)
Man this is killer. Especially for a workout first thing in the morning. ha! cheers man
I didn’t know I could love the pain as much as I did with this workout.
Hi Chris heria i am ten years old. I follow your workout daily ����.
Nice workout bro… By the way it’s my mom’s name..but my name is manas…….��
Guys is it good if I take 1 m rest between exercises and 2m between rounds?
I’m a 52kg (115 lb) girl, intermediate in working out. No idea how I ended up here. Bye bye guys ��
I love watching Chris’s vid for NEW ideas to incorporate in my workout. ����
However, the comment section is always entertaining! ������
Did Thenx for 1.5 years and try coming back now…. Cheated throughout Round 1 and couldn’t get through. Need to get back on my grizzy.
Sir i cannot do typewritter pushups and pseudo pushups so can i do these 2 pushups on knees?
I wouldn’t feel comfortable wall walking on a window, I would be scared of it breaking, and that looks pretty high up.
Edit: nevermind, I just realized that’s a patio window, but still, I’d be concerned about landing on broken glass.
PUSH Workout Routine for Upper Body (Chest, Shoulders & Triceps). THANKS for watching, and extra thanks for liking the video and leaving a comment if you enjoy these videos with workout routines.
It’s normal to do your workout without shirt while in our gym once you do that, you will be banned with no refund. ��
I can definitely do most of these exercises perfectly, while some I might have to drop to my knees midway through, or get closer to the bar, however I don’t have the rep range, or the endurance to keep going. If I drop all the reps down to 5-8, will I get enough progress to progress up to 15?
I follow this channel since 4 years ago. The best fitness channel without any doubt! Thanks for the videos man!
Instead of spending so much time talking like a lil bitch, just start off with the workout
This was such a good pump. I hope he continues at least a week of these videos
Hello nice workaut
Bro I need information about growing on YouTube
My feet keep sliding down the wall when doing the first exercise. Help
This is by far a great routine with well explained tips n tricks to do.Thank you guys, this cleared alot of things for me.
Gosh… what a perfect life! Such an inspire!! Awsome vlog mate! Xxx
Damn this man has such a good body, great workout, I’ll add to my routine….����
I’ve done already this workout. Was perfect. Still doing. Kip going with videos
Me (After completing one time): ahh finally it’s over now
Chirs: And just four more times* ^_^*
Me:*0_0*
Umm where is the simple workouts? I’m a damn beginner not a try out for American ninja warrior
Love trying to push myself to the next then in the middle of it I get a damn ad
Why not 4-6 reps instead of high volume 12-15 reps? Also is reverse pyramid better than pyramid?
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And I thought I was the only one who’s chest hair/ beard meet-up game is strong…��
Why would anyone in their right mind do shoulder press on a decline bench lol
What about a pause in between? Is it good to wait around 1 min and how much between rounds? Btw excellent video Chris, you opened my eyes to start calisthenics! ��
I use these workouts to help with my capoeira training. Thank you! I can now go from hand stand to headstand and back up again! Wooo! Definitely takes dedication!
Hi, perfect!
I was wondering how to do a calisthenic push pull legs and you answered the first part. Now a video for pull and legs would be amazing!
Thanks for this video
Do you rate twice a week full body focusing on compounds and accessories
Would love to see you and Ryan Terry get together for a work out session. Great job keep up the great work.
Nice one, i ve to try the declined one arm bench press. never saw this one before.
Guys please dont ever watch bodybuilding.com they dont fucking know shit in bodybuilding better visit athlean x and be sure for the results and health benefits
@chrisheria how do I get enough leg muscle or strength to do the wall walks?
Sorry mike But you are not natural No freaking way. Roids are not cool
Hello! If you please answer my question because its very VERY important to me.. I’m a person who needs a goal to get motivated. What do you think is the strength goal for Weighted Push Up, according to BW, and what is your 1RM? (you are my goal so your 1RM is my dream 1RM) ��
I feel tightness on my jaw and head when I did the wall push ups-hand stand, it feels like all my weight are at my jaw. Is there a solution?
Hey Chris… I’m not able to do 4 rounds continuosly… So I do 2 rounds in the morning and two rounds in the evening… So is that any good?
Thanks for motivating me daily chris……love from India…. ��
Ok I think I can do that…
two reps later…
God please kill me
LOL,,, When he said 45’s,, I said WTF! That’s light! Then I saw the KG on the dumb bell! Ah that better!!!!
that girl in the neon top, 5:29, that is the form i am looking for
damn these look like really good home exercises, you’re filthy bro! super creative and your beats are dope too!!
Kris, very helpful videos! Can you please record a warm-up video at the beginning of your workout and your diet?
Delts look small ‘cos of chest. Dude stop training the chest already! just don’t train it for a year, just do 4 x 12 press ups one a week, and ‘Rambo’ your delts.
go for a fighter or athlete body not this unusable muscles more likely to hinder your overall strength
The camera is showing more of his pretty face than his muscles.
Why is that? Camera man, is there something you wanna tell us?
Can you make some videos on how to warm up before the workouts? I dont know how to warm up the upper body in a good way.
The no meat advert…game changer…I’ve stopped eating meat since 11.11.19…stone lighter and more muscler
0:02 He’s out here in the…where??? I couldn’t understand what he said.
@Mike Thurston you said you do rear delt on a pull day, with a back n bicep workout, got a video walkthrough on this as well?
Hello, What is your job? In the next video please share with us the menu of your daily meals.
Are daisy duke hoochi Short shorts recommended for this workout?
Esteróides anabolizante, para quê? Nota-se tão bem que é 100% natural…
Actually dumbbells will help you stabilize the weight better as an asistance exercise, and if you want to get stronger on a vertical press Millitary presses or seated Millitary presses is the way to go.Doing 3 to 5 rep range on DB’s on those vertical presses will prolly end someday in an injury.
What kind of multi sexual exercises are these? I think its for Pro only
still don’t understand why guys still do more than 1 set per exercise, when it’s not necessary and only makes it harder to recover….yates had this right. but people always feel like they have to do more….
What’s your opinion on Zottman curls Mike? Do you ever do them?
Insane advice and help for learning to train properly with correct form! Currently trying to film my own sessions would love any support on them and a subscribe �� thanks for the advice man so sick!
I love it how you’re actually one of these guys that when you say go to failure, you actually attempt to go to failure in like every one of your videos!!
You are very inspiring!!!
0:59 Pushups + wall walks 5x + 3x alternating
2:34 Typewriter pushups 10x each direction
4:05 Bench dips + reverse plank 15x
6:02 Psuedo-pushups + pike hold 15x
8:00 Skull crushers + elevated diamond pushups 15x
1 round minimum, try up to 4 rounds
Hey man so i havent been getting sore from my shoulders but i have been doing the shoulder workout for about 3 weeks twice a week so I wanted to ask what I should do bc i cant do heavier dumbells or cables
Chris is the kind of friend you’ll want and do crazy things together
I know your not gay, but is it safe for me to tell you that i think your very sexy?
Bro you’re inspiring me to workout, but mainly to eat healthy to get those gains, legend����
I want to see a video compilation of Steve trying out all the gimmick-y workout equipment you see on home shopping channel
How long does it take you to get around your workout? Do you do any cardio?
I have a question: should finish my chest befor going to shoulder training or alternating my chest and shoulder. I wait for your reply
can you do a series or videos (for each main body part) where you highlight muscle building exercises or workouts using simply a pair of dumbbells
How is it possible for someone to look smaller when they pump…..?….
What do you think about training/ using gears after hair transplant fue!? Thanks
Mike, will you be showing us the “Pull” counterpart to this workout?
Thanks.
Sorry dumb question. 2min rest between sets or each exercise ��
Manda mais vídeos meu brother você é brabo estou curtindo muito seus videos
YOU HAVE NO SHOULDERS… DO NOT LISTEN TO A THING THIS IDIOT SAYS…HES NOT A BODYBUILDER. FULL OF SHIT
that’s a really nice gym, I wish we had something like that around me
Looks like he’s preparing for something, but only he knows what for. Kinda scared ��
I wouldn’t really start of with heavy dumbell presses or whatsoever since you want to save the elbows and dont want to get injured. We might not notice problems now but later on they could come. But overal great video!
Tried doing this routine. Couldn’t complete even a round.
Definitely something for advanced trainers �� Not for beginners or intermediate trainers.
Thanks for the video learnt so much from it; post more workout videos like this please
Those are the nicest dumbells i’ve ever seen in a gym lol (And GYM overall xD)
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Just a professional question?
Who is this guy?
I like him
Saw in the description ����
Yoooo Mike i saw this video the day you uploaded it, but sometimes i come back and watch it just to see how crazy ur physique looks on this vid!
GOAT, just wondering if there’s a reason you go back and forth training between body parts instead of doing all shoulder stuff first, then your chest and then triceps? Or it doesn’t matter order you do any of it in at all?
Epic chest… And check out all of the cool machines in this video; just looking at them makes me want to start working out! Nothing gimmicky here just pure, top-of-the-line equipment, as far as I can tell.
| Brian DeCosta’s Shredding Push Workout |
1. Incline Bench Press: 4 sets, 6 reps
2. Incline Bench Press: 3 sets, 20 reps
3. Superset
a. Barbell Shrug: 3 sets, 15 reps
b. Rear Delt Fly + Lateral Raise: 3 sets, 20 reps (switch every 5)
4. Superset
a. Upright Row: 3 sets, 10 reps
b. Standing Overhead Triceps Extension: 3 sets, 10 reps
5. Cable Chest Fly: 3 sets, 20 reps
6. Superset
a. Standing Cable Press: 3 sets, 15 reps
b. Cable Triceps Pushdown: 3 sets, 15 reps
► Transform Your Body with Brian: http://bit.ly/2DFbeo9
► Shop Bodybuilding Signature Supplements: https://bbcom.me/2Kvxt2A
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Thank you finally no BS talking just number of reps number of sets and even amount of rest period in between. This exactly what I need. Any advice on days of the week to lift and how many days to take off for rest and recuperation.
Where is this gym located…country and city? The machines are so well engineered to the specific muscle groups. Name of the manufacturer.
Can someone with experienced lifting please tell me how long it’ll take to put on 20 pounds of muscle? I’ve lifted every once and awhile for the last 3 years but never gone longer than 1 week consistently. At my strongest my bench was 235
Do you train push and pull twice a week or just once? If twice a week, Do you train heavy both times in the week? Also what is the total number of sets that you aim for? Your videos are bomb as always btw <3
Good workout guys, if i might say something, it would be to say to Nathan to focus more on his neck #iliked #ifollowed #isubscribed
You should include the percentage of intensity like 40-60% of 1MR, 60-85% of 1MR.
This is a workout video on how to workout on a full blown cycle.
Ok peeps don’t feel bad if ur body don’t look like this.. we are all unique in our own ways
Good luck, looks amazing, hope your hard work make you more better,
First exercise.. You dont arch tour back on incline press. Because if you do, it changes the angle back to the same as flat bench.
1:58 the guy in the back is giving serious competition ��������
Do not roll your shoulders while doing shrugs like this guy, He will have messed up shoulders when he’s older. He’s a idiot
Those are some strong windows taking those wall walks from the champ!
Serious question. Does taking creatine and bcaas Clint as not natural?
Sir I love Gym me also do Gym but my size does not grow what I do? Could you give me some tips
Man I love this vibe for workout videos..it’s informative and you’re not screaming obnoxiously into the camera. Good vid.
He lost me doing the up rows it will cause impingement in the rotor cuff… worst exercise to do..
must have cost a fortune to set that place up have you seen how much a pair of db are lol
All I can is wow and Awesome body!! No one has an excuse not to workout and to take care of themselves. Look at the muscles in his back, that is so crazy!!! Do your thing, my brother.
Can you do a follow up video of him taking his “special supplements”?
Yes my bro.You are professional!I want to practice and go to gym!I want to look just like you my bro!������
How in the world are people so ignorant as to still be doing upright rows in 2019?
It doesn’t matter how light the weight you’re using, they are harmful to shoulders because of the elevation with internal rotation
The pyramid schemes (which you seem to favor quite often) always confuses me. Wouldn’t it be more beneficial to do your heaviest sets at the beginning of your workout when your muscles are fresh and you’re at your strongest?
Hey guys, by no means I’m I anywhere near Steve�� but I just started my Youtube fitness channel! I put 2 quality videos per week. Check it out, It will really help me!
If I’m doing push pull legs twice in a row before a rest day is that bad
Summer bodies are made in winter. I am making mine, what about you? You can create training and meal plan yourself, or you can save your time and visit NextLevelDiet. You chose
What’s the difference between doing the shoulder press on the floor and sat on the bench?
The workout
1. Incline DB press
2. Flat barbell bench press
3. On the floor single arm shoulder press
4a. Pec deck chest flys
4b. DB overhead tricep extensions
5. Giant set lateral raises
6. Underhand tricep pushdowns
I’d like to see Steve max out on squat, deadlift, bench press, and overhead press.
The thing in hate about public gyms
The sweaty equipment…especially those benches ��
They clean them every few hours or once a day. Depending on where you go to. But the amount of people that use every equipment there every hour ��
Steve I have seriously been watching you for years..
Legend bro
why did nathan didnt say gooooood morning party people in the beginning����
my wrists hurt quite a bit especially during the pseudo pushup to pike hold…
anyone got a tipp to avoid that?
(aside from wristbands)
or is that totally normal?
That gym in Australia looks so clean, in U.S looks different.
This video is great. Would be nice if you could have links to some of the gear you used (raised handhold, rings, etc.). It does look like some of these were maybe hand made, but a link to similar items would be great because you have created a standard in this video that some would like to follow. Keep stuff like this coming!!!!
11:14 “I’ve been saying 2020 is the year of the woman” wait what? What did he mean by this?
Hey Steve, do you take anything for your hair? Are you on finasteride at all? Thanks
Any Substitutions or Alternative to the Push ups + wall walks? Our place isn’t that spacious.
I am confused, i see u here doing less reps. but i heard other bodybuilders and athletes saying that more reps is better. i’m going 15 reps on machines and 12 reps for dumbells. should i continue with this routine or should i go heavy for less reps?
Yo SteEeEeve… I did this exact same workout yesterday and today my chest is blitzed! Was using about 90% of the weight you were using so you better be careful mate, I’m catching up! 😉 Loving the new split. This year I plan on scaling back the volume and doing more per session because I want to focus more on recovery, something I think is easy to not get enough of when you’re working full time, doing a lot of cardio (I cycle) and enjoy training every day or every other day. Looking forward to pull day!
I would be surprised if you don’t suffer from shoulder impingment. Internal rotation on those laterals =bad.
Everybody is a expert on here. You’re wrong. It’s better to work on the smaller muscles FIRST when they are fresh if that’s what you need to improve MORE. Also working smaller muscles that assist in big compound movements are very important to train when you hit a plateau on bigger lifts sometimes it’s the smaller muscles that are the limiting factor
What is wrong with the camera man zooming too close in man. Video it so we can see the whole of Steve performing the exercise not zooming in on the poor guys face
So you’re telling people who don’t understand PPL to do both flat bench and incline bench on the same day and then you randomly throw in cable and dumbbell raises? Seated dumbbell press or Arnold press would have been better for getting a more even activation of your delts and then paired with the standing military press to complete the torture. Save the raises with rear flies or cable pulls for finishing delts off before you hit Traps on your Pull day.
This is the type of shit you should already know, mate.
Okay those are KG haha. I was like hmmm I think he’s warming up light?
I tried the first exercise and my feet was slipping off the wall. And it’s really a killer workout man, first attempt failed. ��
gotta love those “SPILT” workouts lol. Thought that was a new thing….
havent seen this guy for a while. looks like he went off the sht good for him
Im so grateful for the amount of knowledge we have at our fingers tips
Steve u arent human how did you only like a couple times in december and still manage to look unreal ���� at that age too
How you feel about doing dips in there for body weight tricep?
My uncle is 24 and he can do 100 lbs in each hand incline for 12 reps
Sorry bro that’s ego lifting right there. Bad form on that 50kg…bet your shoulder already told you that
Why do you drop the weights tho? It’s not even 100 pounds then put it down nicely.
Great but for a person without any supplements, it’s very hard to keep energy for chest after you’ve trained shoulders that hard.
This question isn’t related to this video…But if I am considered skinny at 5Ft. 9in and weigh around 145lbs, should I bother doing any cardio if my goal is to reach 170 pound? Like do I just focus on bulking and completely lift weights until I’ve reached my body weight goal? ANd once I have, I can start doing cardio from there, or? Thank you in advance
so is this PUSH DAY 1 again? i thought PUSH DAY 2 was more volume this appeared to be heavy/failure again
Still representing the most scum bag company in all of the fitness industry? Shitty gymshark I thought you was a better person Steve
Great workout but idk if the order of muscle group your training is the best. I feel like you should always start with a heavy movement like bench first so you can have the most energy and strength for it. The. You can move on to doing shoulders and triceps at the end. Great vid ����
Whys you gym buddy half rapping lmao, small man syndrome ��he should drop the weights and perform full r.o.m
Everyone who doesnt work out should watch this. This workout isnt taking hours and is not very stressful. Honestly just doing 30-40 minute workouts like this is sooo benefitial for you and is craazy good. Along with paying attention to what you’re eating the world would be a fitter place. Get up from your sofa and use 40 minutes of your day to get a better life.
Great vlog bro thanks for vlog great as always takecare brother.
DB shoulder press with a static hold crunch…. this workout is a joke
Warm up: cable flyes 3 sets, 10-15 reps
Bench press 3 sets, 10 reps
Incline db press 3 sets, 10 reps
Cable flyes to Lateral raise 3 sets, 15 reps
Military press 4 sets, 12 reps
Egyptian lateral raise to press down 4 sets, 12 reps
Dips 4 sets, 12 reps
Steve went on to save a bunch of koala’s afterwards so they can chill in Fitness Culture.
| Brian DeCosta’s High-Volume Push Workout |
1. Arnold Press: 4 sets, 15 reps
2. Superset
a. Dumbbell Front Raise: 4 sets, 15 reps
b. Overhead Tricep Extension: 4 sets, 15 reps
4. Superset
a. Single-Arm Cable Shoulder Press: 4 sets, 15 reps
b. Overhead Cable Triceps Extension w/ Rope: 4 sets, 15 reps
5. Incline Bench Press: 3 sets, 10 reps
6. Chest Fly on Peck Deck: 3 sets, 15 reps
7. Superset
a. Single-Arm Decline Dumbbell Press: 3 sets, 10 reps
b. Dumbbell Shoulder Press w/ Crunch Static Hold: 3 sets, 10 reps
► Transform Your Body with Brian: http://bit.ly/2DFbeo9
► Shop Bodybuilding Signature Supplements: https://bbcom.me/2Z8BKib
Ridiculous, unnecessary, magazine training. One of the main goals in PPL training is to gain strength. There’s no need for so many supersets. There are a lot of isolation movements, which is unnecessary. Big muscle group should be first.
so if I want a bigger chest I make 3 chest workouts + 3 shoulders? or 2 shoulders?
Cut bro.. I dig this workout. I’m happy I was able to keep up and add some sets!! Thanks for the video my dude
Are you retired or will you continue competing? I am asking this as you seem retired and washed out…
I’m just curious, is Push Pull Legs your go to/favorite split? If not, what is? Thanks.
3:10 Baby girl in the back looked like she had them bunz. Damn camera man wouldn’t even look out for the bros and do a quick pan a focus. Ball sack of the year goes to…. Yep, the camera man.
Hello, on Weighted Push Ups, what weight do you use for 5×5? As an 80kg Male, what 1rm or 5rm should I strive for? etc. 1.5xBW Bench Press (according to my BW or BW + Weight Added) to put it in perspective, my 1rm on Chin Up is 60kg
Love the pyramid reps, going to try this. Recently started doing high rep work all supersets that allows me to get a bunch of extra workouts in the same timeframe. Plus a nice pump
Watching this guy’s face in the concentric face repeatedly contort in randomly weird ways was fucking hilarious! Haha
Great workout though! ��������
If you want blown out AC joints and shoulder mobility issues then bench press like this dude. If you want to properly learn how to handle excess weight on a bench watch a tutorial from someone like Jesse Norris. This guys elbows are more flared than a runaway operators arms.
It’s not in the order I would recommend, so I was wondering why you started with shoulders and ended with chest
His backs during the bench? WTF?? And you call yourself professionals?:-D
This is good muscle. And nice shape. Good look.
No monster look.
Hey could you describe your routine? Do you go to the gym + doing calisthenics? U R very muscular
my shoulder press got heavier when I stopped pushing with my traps
Chris your workouts are crazy and inspiring. Coming from doing weight training I tried to go into something like this and the difference in the effort it takes is a real shock. Already feeling and seeing a difference it’s addictive.
Isn’t too much?
Specially shoulders
Why the last exercise is?
Thank you
no lateral head work only dozens of work for the front deltoid with all the presses, you get alot of work for that part of the delts from just the chest excersices, good workout but unneccesary with so much pressing movements for the shoulders.
To get the full benefit of the work out, we aren’t forced to work out shirtless and oil our bodies are we?
Don’t worry about the amount of sets worried about how well you’re doing them
Holy shit that back though… Gotta get his back plan up asap.
Be careful hafey don’t work to hard or you might rip your banjo
Dude, put a shirt on while using those benches you douche…even if you’re not using the benches…it’s not your gym, you don’t own it
Two simple and effective gymnasts in my life, First is you, Chris and Second is Frank Medarano. You two always and everyday encourage me. Now I am practising everyevening. I’m Nai Nai Won from Arakan State, from Myanmar. Thanks Super Gymnast!!!
Are you actually shitting me with this video? All front shoulder which is the smallest part of the 3 heads of the deltoid just because you switch from cable to free weight or different angle you still only hitting the front the overhead triceps extension the worse thing to do and doing it wrong but this proves it 9f you take enough gear it doesn’t. Matter what you do you get big I’m always surprised how little these people actually know of “training” not just lifting the sight from A to B which anyone can do.
Why are so many people obsessed with absolute bolloks live a life you insure wankers
The Buff Dudes record their videos at that same gym. I recognize the background art on the walls. Stay Buff. ��
Incline Bench Press:
Worst Form
Looks like doing FLAT Bench Press in Incline Bench
Bad form on the Incline Bench Press…1…Back is waaay off the bench….too much leg input=Disqualified ��…2…Incline is not Steep enough…Like Arnold say..you have to hit all angles…��
The order of excersizes in this workout is a joke, why would you do smaller weaker muscle groups like triceps and shoulders before you chest which uses these muscle groups as secondary muscles
worst lousy workout ever… but hey it’s “Natty Brian” lol… what a joke.
F this shit.. UPPER/LOWER SPLITS work 10x better than this excessively high volume push workout (probably done once a week).. hit the entire upper body 2x a week with half the volume here and I gurantee you will grow faster than any bro split had you before
Why do upright rows when u have shrugs..upright rows are dangerous and needless
Am I the only one thinking about how sexy those dumbells look ��
Only thing you need for home workout is resistance workout set.��������
I love it so much, because its simple to use, you can gain great muscle, you can target every muscle you want and you can save money on monthly billing. I got it at trainhome shop (check on google).����
Will these exercises work?
If i donn use oil which u r using.��
Is it a bad thing if i hear cracking from my wirsts when doing the typewriter push ups?
while uploading please include which part does that exercise will heat
Will you also add a video of a pull-day and a video of a leg-day?
Thankyou for the video on Chest, Shoulders, & Triceps Workout-Alexis Kironde
Proof that you can do any old bullshit in the gym and still put on muscle, so long as you’re taking PEDs.
Thnks bro. Your exercises r so effective… The things that i was trying to learn from 1yr…., For u learned those things in 1month… Thnk q
Can a woman do this workout, am a beginner, and looking to learn?
As you can see. He did decline one single arm press at the end. No more energy left he just lifting the weight and not feeling the contraction. Look at the muscle it doesnt engage that much
this is solid content bro, definitely tapping in. i have a few beats that would sit well with what you’re putting out as well. Is there an email I could send to for you to check?
Thankyou for the video on Chest, Shoulders & Triceps Workout ( Full Walkthrough)Alexis Kironde
New subscriber here. You look natty with a nice aesthetic physique
Am i right or wrong?
I have nothing against enhancers literally just curious
I need a workout schedule to follow that ik that works I’m just training two muscles a day like chest and triceps, back and biceps. I need to help
in the car i just realized how incredibly large Zac’s arms are
Are 3 exercise per muscle group enough to tear the muscle? Hmm.
I’m already doing push, pull, legs but just after a different version. This one looks the goods. Maybe I’ll even move on to a bro split after that!
Hey you should do a diet and supplements video based off your personal routine! Love the content though!
ignore this comment. for my own gym purpose
4:54
6:23
7:34 TO 7:36 superset
8:12
8:54 to 9:19 superset
9:57
Obrigado pelo vídeo boa motivação e demostração de vários exercícios que Deus te abençoe sempre e continue com o canal
Great walkthrough, Mike. Thanks. I have a similar Push routine but ways of improving it further learnt from you. Very helpful. Is there a similar video on Pull and Legs routine? That’ll be super helpful too.
Can you advise on my training program? I’m 185cm, 91kg, 39 years old with bodybuilding background so I consider myself intermediate trainee. I’ve been training calisthenics for 4 months now and skills are what I really want to achieve but I also want to train all the muscles with bodyweight programs. Here is what I came up with, using your routines as a template, is it too much?
Monday
FL workout
L sit workout
Pull ups 5 sets x max
Chin ups 5 sets x max
Biceps ring curl plus flies 3 sets x max
Tuesday
Planche progression
Any tuck planche 3 sets
Planche with feet on floor 3 sets
Planche push ups 3 sets
Hollow hold with straight arm flys 3 sets
Plank hold 2min
Weighted push ups 5 sets 6-8
Handstand push ups on bars progression 5 sets 6-8
Wide push ups on rings 3 sets 8-12
Weighted straight bar dips 3 sets 8-12
Triceps extension on rings 3 sets 8-12
Wednesday
FL progression
L sit progression
Pistol squats 5 sets x max
Thursday
Planche progression
Any tuck planche 3 sets
Planche with feet on floor 3 sets
Planche push ups 3 sets
Hollow hold with straight arm flys 3 sets
Plank hold 2min
Friday
FL progression
L sit progression
Weighted pull ups 5 sets x 4-6
Weighted chin ups 5 sets x 4-6
Ring biceps curl plus ring flyes 3 sets x max
Saturday
Planche progression
Any tuck planche 3 sets
Planche with feet on floor 3 sets
Planche push ups 3 sets
Hollow hold with straight arm flys 3 sets
Plank hold 2min
Handstand push ups on bars progression 5 sets 6-8
1 arm push ups 5 sets x max
Elbow dips
Pistol squats 5 sets x max
About to hit a Push Day in less than 3 hours and saw Steve’s video….
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must be the luckiest day of my life xD
I always wondered why like, in all these workout videos you usually just show 1-2 reps. Why not show the whole thing? Because I wanna see the whole sets. Maybe thats just me
I’m curious, why do you press overhead in the frontal plane (side)? It’s much, much safer to press overhead (and aduct) with the humerus moving in the scapular plane were the forces around the shoulder joint are even, this results in the least amount of stress on the capsule and ligaments.
Working in the frontal plane also greatly increases the risk of running in to impingement problems down the road, especially when you lock your scapula in place as you do when you perform ohp seated with a backpad, then you can’t elevate the scapula in the top (Mark Rippetoe has a great video about this here on Youtube).
On top of all this it’s also less effective for the anterior deltoid since you don’t press in it’s fiberdirection and your ROM is limited.
let us see u do the exercises please! all we see is the end of it…
I work a push program every day
Uper 2 times a week and lower 2 times
On uper i will do chest sholders and back and lower glutes hamies quads
My amount of excercises ranges from 2 to 3 per muscle groupe and reps 10 to 20 reps
I’ve been searching for years the song that plays in the gym at 6:35. Can someone please tell me its name to give my soul some rest?
Put that incline barbell bench 1st or 2nd in that workout and I can get on board. That’s a big compound lift to be doing late in this workout. Seems like you’ll get diminishing returns with this excersice order.
Subscribed after the cameraman said “I did my two legs at 1am, then my third leg at 2am, post workout”��
Yo i slide off my wall when doing the push ups so I did them on the ground
Keep up the good work Zac. watching your videos keeps me motivated and I’m learning new things all the time!
Hey, Chris. I just started following you and trying your workouts. How much rest would you recommend in between workouts. Should I be doing an arm workout everyday?
How many exercises per muscle group should i do with Push/Pull/Legs?
Yo Zac, huge fan. Just wondering where I should be sore after a chest workout. I feel sore closer to my clavicle and never in the center of my chest. Am I doing something wrong? Tips? Thanks, huge fan of what you do!:)
Guys… I’m 16 years old… And I’m trying to be just a little big on my chest… I want to have v shape body… So does push ups make me look bigger… I’m trying to fin the simplest workout at home that I can do on my free time
why did you wear a belt while doing chest press?
I just got a belt and only use it with deadlifts and squats?
This is push workout for 2 per week? Push pull legs 2 per week?
I reckon to switch out dips for an overhead triceps extension or skull crushers to get more out of the long head #staymassive
I love how your willing to change your workouts and try something different. I can’t wait to try this. Thanks for the video!
1:13 push pull legs is more for intermideate/advanced lifters since the porpuse of that split is to Hit all muscle groups 2x week, beginners need more time for rest so i dont recommend going 6 x week if you begginer, do a upper/lower instead. This is my opinion, you guys do wtv you want.
I’m so confused. The first exercise is WALL Walks+Push Ups but Chris does the wall walks on glass. Are the supposed to be wall walks or window walks?
My big dick push workouts go for 3 hours, still not even wealthy piano 8 hour arm workout though:'(
When you lock out your arms at the top you take tension off the muscle. It’s science.
I wonder what all sorts of supplements he might be taking, his body is well toned and conditioned ��������
Can you share me starting home workout from beginning, your flexibility n each everything seems like effective but i tried it but cant start from beginning….. Started doing a week n wanna do it continuously…… ��
Hayfi’s third leg reveal and workout for your 400k special please ����
Were you doing cardio while bulking? And are you doing cardio now as you’re cutting? Or are you just cutting calories?
I don’t usually buy any merch other than GymShark at times but if you were to drop your own I’d deffo buy
@ 4:55 A bit of sweat due to no AC does not mean you’re ‘warmed up’ for heavy lifting lol. A warm up for heavy lifts is to warm up the joints and muscles through lighter weight sets in prep for heavy lifting. Sweat due to heat doesn’t have a whole lot do do with it.
This is a serious question:
Is there an alternative to the handstandpushup? I am strong enough but my head is red after 5 seconds and the next 3 days I have red spots all over my face.
Sorry for my bad english, much love from germany!
you have to be strong enough and experienced to do this kind of training…
Would love to no the cycle this guys running his body fat is next to none… unbelievable. Keep up the good work buddy
Zac where’s your belt from is it value for money? Keep up the grind with the uploads:))
I love your videos! Nice rhythmic music, clean form, relaxing atmosphere and straight to the topic. I want to ask you a question, if you find time, please answer me�� What’s your opinion about the Decline Push Ups (Weighted). Should I do them as an upper pec exercise, or it’s better to do Decline Ring Flies instead?
Great videos. Would love to know your eating diet!! What it contains. Like the speed of the work out too. No thrashing around and rushing good control. J
When your put to the TEST, you jus have to keep trenning anavar quit
Hallo Chris, Du hast geschrieben, dass Du Deutsch sprichst! Grossartig. Sportliche Grüsse aus der Schweiz ����
Lacks side and back delt exercises, my proposition:
for side delts just set yourself like in a planche position but with only one arm and rotate your body pretty much a bodyweight lat rise.
For back delt it’s simple, lie on your back in a cross position palms down and raise yourself from the ground as far as possible without engaging your core.
Looking solid man! Definitely inspiring me to hit the gym more! Loving your content.
doing these bodywieght exercises will give you defined rock hard muscle
You do not visualize all exercises. Imagine only a lot of speech����
Just curious kris is it your summer house that your are working out at?
I love how clear and clean the audio sounds. A lot of videos of this style tend to lack in the audio quality. Good stuff
Was using too much weight on bench press because his butt was lifting off the bench. Not necessary.
Awesome video
Hi guys please support me by watching my video and subscribing
Looks like your biceps are getting worked also, with these push variations.
Dude i thought u left YouTube
Btw where were you
Your old subscriber
Transitioned from fluffy cow to shredded ox in 2 weeks fuark
Hey zac you should arch your back on the bench, while pullling your shoulders back and tucking your elbows a bit. You should also have your feet on the floor and glutes on the bench just a couple of tips, #staymassive man looking great
But you miss most important part roids…can you show how to properly use those in a proper way withouth overdose…thanks
Would love to see a an Intermediate and Advanced Pull Workout 😉
Hello sir! I have a question.You achieved this body with only calisthenics?
Finally really try to attempt this at home.. Seriously, barely make 2-3 perfect repetitions on each movement.
After 1st repetition I was totally like ‘SERIOUSLY, IT WAS THIS HARD??!’
This dude is so inhuman. He made it look too easy.
Glad, your back! Just wondering have you thought about doing a full body guide to weight training? I’ve used the both of the videos you made for calisthenics ever since you posted them and still reference them. Thanks for all the information!
What a beast! Great workout as always. Did you make those paralletes?
Your channel is the only ‘fitness’ channel I’m subscribed to because of the down to earth vibe. Instead of those look at me fake I’m super happy all the time channels.
Keep training. Thanks for the information!
This guy is a fucking legend. Has been training for years, is one of the oldest calisthenic guys on youtube but still in shape, a true veteran, knows his stuff, makes comprehensive and detailed videos, gold nuggets of information, never tried to sell you bullshit supplements like all fitness guys on YT, never tried to sell you stupid gear. Like I said, this guy is a fucking legend
I was always warned off machines in favour of free weights I was told it was infinatly better by everyone ive ever met!
If you ever write a book about calisthenics training I’ll be the first one to buy it! It would be awesome to have chapters for all levels of training (beginner, intermediate, advanced).
great video again! what s the collection of your t shirt please? thanks
You’ll probably always be my favorite calisthenics athlete, thanks for the consistent content throughout the years Kris. When I need inspiration or motivation, I watch your videos. I’ve probably watched your leg workout videos hundreds of times each, right before my leg days. You’re the best, keep up the hard work. Thanks again.