Looking for more ways to build your pecs and start seeing results? Don’t worry – you’re not alone. The chest area can be stubborn, but if you get into the proper workout routine and mindset — your pectorals will thank you later.
Not entirely sold yet? You may want to pay attention, as bodyweight exercises for muscle growth have long been underrated. So, level up your upper body game by discovering the best techniques for a calisthenics chest workout.
PS: See how you can use resistance bands for calisthenics workouts here.
What is a Calisthenic Chest Workout?
A calisthenic chest workout is a training regimen that helps you train your chest with your body weight and little to no equipment. While it may be challenging to build your chest using this technique, it’s not impossible if you have a strategy and pay attention to form.
Yes, you may be tempted to use machines and equipment as it is quicker to adapt to. You may also find that calisthenics requires more time, discipline, patience, and effort. However, this method of training offers many unique benefits, too.
This moderate workout can be an excellent choice if you’re looking to build strength, increase flexibility, and improve coordination.
If all this sounds good, keep reading to find out how to master chest exercises using calisthenics.
Calisthenic chest exercises are not for everyone. Whether or not you should try them depends on your fitness goals and abilities.
Consider chest calisthenics if:
- Your goal is to increase the size of your chest area.
- You want to strengthen your upper body.
- You want to achieve bigger pecs without equipment or machines.
- You want to challenge yourself.
Refrain from attempting calisthenics for the chest if:
- You’re comfortable and satisfied with machine and equipment training.
- You may have any injuries in your upper body preventing you from this type of training.
- You are recovering from a breast augmentation procedure or have had breast implants placed under the muscle.
Now we can finally get into the best exercises you can do to begin sculpting your chest. These varieties will work out different areas of the chest, including the lower, inner,and upper parts.
Dips are challenging yet excellent muscle and strength builders.This exercise targets your triceps, shoulders, back, and chest area. Do these dips every 2 to 3 days, and try to complete 3 sets of 8 to 10.
You can do any dip of your choice (straight bar dips are fantastic for the pecs) using at-home dip bars. Or, you can use a secure chair or bench in the comfort of your home.
This exercise will mainly target your upper chest. A decline push-up is similar to a traditional one; the only difference is that your feet are elevated.
This elevation allows you to push up at an angle that targets your upper pecs. You can use a chair, box, or bench to achieve the decline.
Tip: Remember that the higher your feet are placed, the heavier and harder the push-up. So if you’re new to this, put your feet closer to the ground, then work your way up higher.
Here’s a dynamic exercise that’ll add excitement to your chest workout. Explosive push-ups target the delts, triceps, and pecs, and help stabilize your spine.
Starting with a standard push-up position, ensure your feet are closer than shoulder width and use your upper body to push up and lift your hands off the floor.
Otherwise known as side-to-side push-ups, these bad boys can help you build and strengthen your chest, abs, triceps, and shoulders.
To perform an archer push-up, get into the push-up position and place your hands wider than shoulder-width apart. Then, bend one elbow while keeping the opposite arm straight, lowering yourself to the ground. Alternate the position of your arms and then push up before performing the next rep.
The incline push-up is the opposite of a decline push-up, targeting the lower chest area. So, alternating between these two varieties every other day will ensure both are worked.
You need elevation underneath your hands rather than your feet to do an incline push-up. This upward elevation is what shifts the emphasis onto your lower chest.
To do the exercises, start in a standard push-up position, place your hands on a bench, chair, or weights then begin pushing.
Note: The incline push-up works wonders for the chest as it primarily targets your lower chest, unlike other push-ups that target other areas of the upper body too. This exercise takes the pressure off your shoulders and arms, resulting in an intense chest training session.
An exceptional addition to a killer chest routine using only your body weight is the standard push-up. Not only is this position great for muscle growth, but it targets all areas of the chest.
It’s a convenient exercise if you want to work out your entire chest without any extra equipment.
Tip: We recommend watching this informative video on how to properly perform a push-up for calisthenic chest training:
Here are some benefits you’ll start seeing after doing chest calisthenics workouts.
- You can gain a lot of strength and improve your physique.
- The appearance of a stronger upper body helps boost your confidence.
- This workout can be done in the comfort of your home, at a public park, and the gym, allowing you more flexibility.
- Calisthenic exercises of any nature increase your resting metabolic rate, determining how many calories your body burns while not doing anything. This is excellent for muscle definition.
- You’ll get a chance to increase muscular and aerobic endurance.
Calisthenics exercises for the chest are worth a try if you want to spice up your routine. If you are consistent, you’ll be rewarded with a smashing upper-body fit for cheesy perfume ads and the beach.
Which one of these exercises are you keen to try out first? If you’re looking for more push-up variations, you might enjoy attempting the planche push-up.