When it comes to building a strong and aesthetically pleasing chest, it can be hard to know where to start.
Sure, you know that exercises like bench presses are popular for targeting your chest muscles, but have you considered the alternative of calisthenics?
Calisthenics is an incredible way to work out and build muscle using only your body weight as resistance.
In this blog post, we'll share some of the best calisthenics exercises for the chest so that you can take advantage of this exercise and become stronger.
From push-up variations to dips, get ready to learn how versatile calisthenics workouts can be.
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Best Upper Chest Calisthenics Exercises
If you want to build an out-of-the-ordinary upper chest, we have got some special calisthenics chest exercises for you.
Decline Push-Up
The decline push-up helps increase chest muscle definition by focusing on the upper pecs.
Additionally, it strengthens the upper body and works the core and anterior deltoid muscles, making it one of the most recommended calisthenics exercises for the chest.
How To Perform Decline Push-Up?
- Put your feet up on a bench or other elevated surface.
- Place your hands on the ground with your arms straight and your shoulders over your wrists. Your body will be positioned to the side.
- Lower your torso until your chest almost touches the floor while bracing your core, legs, and glutes.
- Press back to go back to the beginning after a little pause. That’s one rep.
- Throughout the action, keep your spine neutral.
Diving Push-Up
The dive bomber push-up is a complex bodyweight exercise that enhances flexibility, balance, and strength. It helps develop a strong chest and stretches out all of the pec muscles.
It also strengthens the triceps, shoulders, back, core, and other muscles. Over time, this results in a stronger, more flexible torso.
How To Perform Diving Push-Up?
- Start in a high plank position, keeping your core strong and your arms straight below your shoulders.
- Pull your body back while raising your hips until you are in a downward-facing dog position.
- To complete one rep, assume the upward-facing dog pose from there.
- To repeat as many times as needed, go back.
Parallel Bar Dip
The bar dip works the Pectoralis Major and Minor, stimulating the development of measurable muscle. Additionally, it works the triceps, front shoulders, and abdominal muscles while strengthening the trunk.
It is one of the upper-chest calisthenics exercises that can be difficult for beginners to do. However, scaling your strength with these at-home dip variations is the best course of action.
How To Perform Parallel Bar Dip?
- Take hold of the handles and lift yourself up.
- Straighten your arms, incline your trunk forward, and keep your abs firm.
- Knees should be bent behind buttocks.
- Lower your torso while bending your elbows until you feel a tightness in your pecs.
- After pausing briefly, push back until your arms are straight.
- That’s the first rep. Make as many as you like.
Best Calisthenics Exercises For Lower Chest
If your purpose is to build a dream lower chest, here are some top chest calisthenics exercises that can transform your body at will:
Pseudo Pushup
The pseudo push-up is a challenging calisthenics exercise for developing arms and chest muscles. Additionally, it enhances muscle coordination and balance.
This push-up stance emphasizes the lower pecs more and aids in chest development.
How To Perform Pseudo Pushup?
- With your fingers pointing forward, place your hands beneath your tummy.
- Put yourself up while keeping your back flat. That is the beginning.
- Do as many push-ups as you can without letting your arms flare out.
Bridge Resistance Band Press
The bridge press is an isolation exercise that helps you especially work your lower pecs. Additionally, it works the lower back, glutes, and abdominal muscles.
How To Perform Pseudo Pushup?
- Grab the ends of the band firmly with an underhand grip as you wrap it around your back.
- In a supine position, raise your hips until your chest and knee are in line.
- Press the band while tightening your pecs so that your arms are straight.
Incline Triangle Pushup
The incline triangle push-up gives your pecs a lovely squeeze, causes maximal muscle activation, and aids in chest muscle development. Additionally, it is one of the best calisthenics chest workouts that strengthen the arms and supports the triceps.
How To Perform Incline Triangle Pushup?
- Set your hands down on the bench and arrange them so that they create a triangle.
- Maintain a taut core and a neutral spine position. This is where you should start.
- Push-up as necessary while concentrating on your pecs.
Middle Pecs Calisthenics Workouts
Listed below are the best middle pecs calisthenics exercises that can do wonders for you:
Archer Pushup
The archer push-ups provide your pectoral muscles an excellent stretch and help you build a strong chest.
It is an advanced-level calisthenics exercise for the chest that helps you work on your pecs separately, enables you to concentrate more on the side that needs work, and balances your muscles.
How To Perform Archer Pushup?
- Place your hands 1.5 times wider apart than your shoulders.
- After a brief pause, move to the other side and lower your chest until your right arm is straight.
- Repaint and set as many times as necessary.
Resistance Band Floor Press
Weights are a fantastic option, but resistance bands can support equivalent muscle strength. You can incorporate the floor press into your calisthenics chest training because bands are necessary.
The entire chest muscle is engaged with a banded floor press, enhancing muscle definition.
Due to the restricted range of motion, it does not stretch the pecs out to a greater extent.
How To Perform Resistance Band Floor Press?
- Grab the ends of the band firmly with an underhand grip as you wrap it around your back.
- Brace your core while you lie on the floor with your legs bent in front of you, and place your hands next to your chest.
- Press the band while tightening your pecs so that your arms are straight.
Negative Slow-mo Push-ups
According to a study in the Scandinavian Journal of Medicine and Science, performing slow-motion strength exercises with your own body weight aids in increasing your strength and muscle mass.
Therefore, it would be great to do it to target pecs and develop a strong chest efficiently.
How To Perform Negative Slow-Mo Push-up?
- Starting in a high plank position, slowly and steadily descend your chest toward the floor until it reaches the ground.
- Kneel down to the floor, return to the high plank posture, and repeat.
Final Verdict
Here are some of the best chest calisthenics exercises you can do with nothing but your body weight. Give them a try and see how they help you build strength and muscle.
Remember to always warm up before working out and cool down afterward. And as always, consult with a doctor before starting any new fitness routine.
What other calisthenics chest exercises have you found to be effective? Share your tips and tricks with other fitness lovers in the comments below.
