Ultimate Calisthenics Chest Workout To Grow Your Chest

Calisthenics chest workout

A good chest is a must-have if you want a balanced, aesthetic physique. But what if you don’t have a bench press or any equipment? That is completely fine; you can actually build a very good chest using only bodyweight exercises. In this article, I will take you through an effective calisthenics chest workout that you can do almost anywhere without any equipment.

Why should you do calisthenics instead of weights?

Calisthenics has a ton of benefits, and it is honestly a great and fun way to train. Some of the reasons you might want to do calisthenics include:

  • You don’t need a lot of equipment: When doing calisthenics, you mainly use your bodyweight as resistance, so you don’t need any extra weights or any other equipment. There are some pieces of calisthenics equipment that can help you out, but they are not a must-have.
  • You can do it almost anywhere: Since you don’t need any equipment and it is mostly bodyweight exercises, you can do it almost anywhere, whether you want to do it at home, at the gym, or anywhere else.
  • It is beginner-friendly: Calisthenics is very beginner-friendly because for every exercise there are easier variations, and you can keep on making the exercises easier until they are on your level.
  • Burns more fat: Calisthenics involves a lot more movement than traditional weightlifting, which in turn increases your heart rate, leading to you burning more fat.
  • Builds a lot of strength: In calisthenics, you usually work your way up to skills like the handstand or muscle up, and learning these skills requires a ton of strength.

Calisthenics chest workout:

I am going to start off by explaining every exercise in the calisthenics chest workout and how to do it properly, and then I will be giving you a workout sample. So, here are the exercises:

Dips:

Dips are a fantastic compound exercise for the calisthenics chest workout that engages your chest, triceps, and shoulders. You can even make the dips harder by adding weight with a dip belt.

How to do it:

  1. Find parallel bars or two sturdy, horizontal surfaces, like the parallel bars on a dip station.
  2. Stand between the bars and grip them with your palms facing downward.
  3. Lift your body off the ground, keeping your arms extended.
  4. Lower your body by bending your elbows until your shoulders are below your elbows.
  5. Push yourself back up to the starting position. That’s one rep.

Clap Push-Ups:

Clap push-ups are an explosive variation of the standard push-up, providing an excellent calisthenics chest workout.

How to do it:

  1. Begin in a standard push-up position with your hands slightly wider than shoulder-width apart.
  2. Lower your body as you would in a regular push-up.
  3. Instead of simply pushing back up, explode upward with enough force to lift your hands off the ground.
  4. While in the air, clap your hands together.
  5. Land with your hands back in the starting position, ready for the next rep.

Decline Push-Ups:

Decline push-ups target your upper chest and shoulders by elevating your feet.

How to do it:

  1. Assume a push-up position with your feet elevated on a stable surface (like a bench or step).
  2. Keep your body straight from head to heels.
  3. Lower your chest toward the ground by bending your elbows.
  4. Push back up to the starting position.

Archer Push-Ups:

Archer push-ups are an amazing calisthenics exercise that specifically targets your chest while also engaging your shoulders and triceps. They involve a dynamic shift of weight between your arms, providing a unique challenge.

How to do it:

  1. Begin in a standard push-up position with your hands slightly wider than shoulder-width apart.
  2. Extend one arm straight out to the side while keeping the other arm bent, supporting your upper body.
  3. Lower your chest towards the hand that’s bent, keeping your body as straight as possible.
  4. As you descend, your body will shift toward the extended arm.
  5. Push back up to the starting position.
  6. Repeat the movement, this time extending the opposite arm while keeping the other arm bent.

Diamond Push-Ups:

Diamond push-ups emphasize your chest and triceps differently due to the close hand placement.

How to do it:

  1. Start in a standard push-up position.
  2. Position your hands close together, forming a diamond shape with your thumbs and index fingers.
  3. Lower your chest toward your hands by bending your elbows.
  4. Push back up to the starting position.

Wide-Grip Push Ups:

Wide-grip push-ups shift the focus to your chest muscles by placing your hands wider apart.

How to do it:

  1. Assume a standard push-up position.
  2. Place your hands wider than shoulder-width apart.
  3. Lower your chest toward the ground by bending your elbows.
  4. Push back up to the starting position.

Sample calisthenics chest workout

  1. Dips: 3×10
  2. Wide-Grip Push Ups: 3×12
  3. Archer Push-Ups: 3×6 per side
  4. Diamond Push-Ups: 3×8
  5. Clap Push-Ups: 3xfail
  6. Decline Push-Ups: 3×12

Similar Posts

Leave a Reply

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