THE BEST Chest Workout Calisthenics GUIDE

Introduction: What is Calisthenics?

Chest Workout Calisthenics exercise programs are one of the greatest ways to grow large chest muscles. Calisthenics is a type of exercise that focuses on bodyweight movements. It’s a great way to:

  1. Get in Shape by Reducing Bodyfat
  2. Build Chest Muscles
  3. Improve Fitness Level

A Calisthenic Workout involves the use of your own body weight to perform the exercises. You can do calisthenics at home or in the gym and they are incredibly powerful!

Calisthenics is a form of exercise that doesn’t require any equipment. It’s a great way to maintain your fitness level, especially when you are on the go and don’t have access to a gym.

Calisthenics is an ancient form of exercise that has been around for more than 2000 years. It’s not just for the people who want to stay in shape, but also for people who want to develop their strength and flexibility.

Calisthenics is an excellent form of physical activity because it can be done anywhere without any equipment and without anyone else’s help. This makes it easy for you to get exercise even if you are traveling or on vacation.

There are many calisthenic exercises, some of which include:

  • Push-ups – On the floor suspended between 2 points your toes, and hands.
  • Pull-ups – Performed using a pull-up bar to work the lats or biceps (depending on grip)
  • Dips – Performed by seated below a bench, suspended by your arms, and lowering downwards
  • Sit-ups – Performed from a seated position, often the toes are weighted down for more efficiency
  • Squats – Usually performed with weights, but body weight can also be used

You can do many of these exercises anywhere, even outside. Calisthenics chest workouts typically involve moving your own body weight in a variety of ways to achieve an increase in chest strength, chest size, fitness level, flexibility, and coordination.

The Benefits of Chest Workout Calisthenics Programs

Chest Workout Calisthenics

Bodyweight exercises are a great way to get in shape and build muscle. They also have a lot of benefits that you may not know about:

  1. Less chance of injury as opposed to weightlifting
  2. Much softer on tendons and joints
  3. No exercise equipment is required
  4. Great for home gyms
  5. Build up a strong core body strength
  6. Doesn’t require a spotter
  7. Calisthenic exercises will contribute to your 1 rep max

The best part about bodyweight exercises is that they are easy to learn and anyone can do them. So if you’re looking for a way to get in shape, this might be the answer for you!

There are many types of calisthenic exercises that you can do to work on your chest muscles, but the primary two calisthenic chest exercises are pushups and dips.

Pushups will help you build up your pectoral muscles, specifically the upper pectorals.

Dips will help you build up your lower pectoral muscles and triceps.

What Equipment Do You Need for Calisthenic Chest Workouts at Home?

You do not need any equipment to perform a calisthenic chest workout. However, some basic equipment will make a huge improvement to your chest muscles.

Calisthenic home gym equipment is very inexpensive and will last for years to come. They have no moving parts and really are worth investing in for your home gym.

Personally, I believe you should only consider x3 types of calisthenic gym equipment:

  • Gym Rings
  • Dip bars
  • Push-up bars (Parallettes)

Gym Rings

Chest Workout Calisthenics for women

Gym Rings are one of the most basic training equipment ever created, yet they are also one of the most popular in commercial gyms despite being found on almost every playground. They are very easy to use, although most people probably do not know how to use them correctly.

Unless you routinely train at a CrossFit facility or were a gymnast in the past, you probably haven’t utilized rings since you were at school. However, a good pair of rings will only cost you around $30 and take your training to a whole new level.

Calisthenic workouts all include instability which immediately makes them tougher and more effective.

The use of Gym Rings will genuinely assist in breaking past your fitness plateaus and contribute to increasing your bench press weight.

Using Gym Rings, any bodyweight exercise may be made more challenging and tough by varying the angle of your workout which will adjust the difficulty level.

Ideal for anybody interested in resistance training, CrossFit, gymnastics, street workouts, calisthenics, or even just wanting to build some functional strength.

Calisthenic Dip Bars

Chest Workout Calisthenics workouts at home

One of the best calisthenic pressing workouts is the dip. Every calisthenics power competition includes them, and for good reason. When done correctly, your triceps and chest muscles are both worked out.

Dips may be performed using gym rings or preferably a dip bar. I should note at this point that ring dips are significantly harder than dips on the bars. You should thus perfect your dips on the dip bars before moving on to the rings.

Push-up bars (Parallettes)

Chest Workout Calisthenics in the park

Because they enable so many muscle and strength-building exercises without the need for a gym or weights, a good pair of calisthenics parallettes are a terrific addition to your home and travel gym.

The advantages of calisthenic chest push-up bars are:

  1. Builds muscle and strength with challenging upper body exercises at home.
  2. Increases mobility in a manner that weights cannot, and offers a movement variety that is unmatched
  3. Compares favorably to weights and exercise equipment in terms of strength and muscular growth
  4. Compensates for limited wrist mobility by permitting greater upper body movements than are possible with just floor movements.

How to Build a Powerful and Buff Chest with Calisthenics

Chest muscles biology

What are the Chest Muscles?

Any of the muscles that attach the upper arm and shoulder bones to the front walls of the chest are known as pectoralis muscles.

The pectoralis major and pectoralis minor are two such muscles that are located on either side of the sternum (breastbone) in the human body.

Pectoralis Major Muscle

The bigger and more superficial pectoralis major muscle has its origins in the sternum, ribs, clavicle, and a tendinous extension of the external oblique abdominal muscle.

The pectoralis major connects to a ridge at the back of the humerus and spans the top portion of the chest (the bone of the upper arm).

Pectoralis Minor Muscle

The pectoralis minor rises from the middle ribs and attaches to the scapula, which generally lies below the pectoralis major (shoulder blade).

It facilitates pulling the shoulder downward and forward (in opposition to the trapezius muscle).

Which Calisthenic Chest Exercise Should I Focus On?

Chest Workout Calisthenics

Pushups are a great exercise for beginners and target both the Pectoralis Major and Minor muscles.

Because they don’t require any equipment. You can do them anywhere with any surface as long as it’s flat and stable. It’s also important that you keep your back straight and use proper form to avoid injury.

Although they can be performed without additional equipment, I’d highly recommend that you purchase some push-up bars or parallettes as discussed earlier on. This will reduce the strain on your wrists, and improve the efficiency of your exercise.

Keep in mind that this is not an easy exercise so be sure to take breaks if needed! The aim is to gradually over a course of weeks, increase the number of reps you can perform.

Your First Chest Calisthenics Workout

Time RequiredFrequencyExercise TypeIntensityRepetitionsRest Time
30 minutes2 per weekcalisthenichigh intensityvaries by exercise0.5 to 1 minute
#1 Chest Workout Calisthenics Training Plan
  1. 20 Dips:
    Use parallel bars and lower your body until your upper arms are parallel to the floor.
  2. 20 Pushups:
    Your body should be lowered until your chest is only an inch or so from the ground. From your head to your heels, your body needs to be arranged in a straight line. Engage your core and actively draw your ribs and pelvis toward one another; do not allow your lower back to slump.
  3. 20 Gym Ring Chest Flys:
    Holding a set of gymnastic rings firmly in each hand, take a position on a hard surface, such as the floor. Put your body in the push-up position with a 45-degree angle. Lower your body towards the ground and pause at the bottom, then return to the starting position again. For the whole workout, maintain tension in the core abdominal muscles.

    Repeat this circuit of 3 exercises until you cannot carry on or reach 30 minutes of total workout time.

4 Ways To Increase the Intensity of your Calisthenic Workout

  1. You can increase the intensity by using a resistance band
  2. You can increase the number of repetitions or speed up the pace
  3. To spend more time under strain, slow down the tempo of each rep
  4. Include a weight vest to increase resistance

Conclusion: Chest Workout Calisthenics Summary

You should be performing calisthenic chest workouts if you really want to develop your pectoral muscles and increase your 1 rep max bench press.

There is a lower danger of injury because you are not lifting large weights. Since you were built to move in a variety of ways, calisthenics are less demanding on your tendons, joints, and pectoral muscles.

You recover more quickly, which allows you to raise your workload throughout the course of your exercise career and complete more exercises throughout the year.

You’ll not only develop excellent functional strength that will make daily chores simpler, but by putting less strain on your joints while you do so, those joints will last longer.

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