An Expert Level Calisthenics Chest Workout to get those Pecs firing!

Calisthenics is a form of workout or resistance training that uses just your own body weight.

Man performing dips on a set of parallel bars - a very good calisthenic movement for chest and triceps.

These types of workouts can improve strength, balance, flexibility, and agility.

The major goal of callisthenics is to be able to control and lift your body however you desire. Although it may seem like a new form of workout, calisthenics has been practised for a long time.

Some Common Calisthenics Exercises

Some notable calisthenics movements are:

Push-ups
Jumping jacks
Chin-ups
Pull-ups
Sit-ups
Planks
Lunges
Trunk twists

All these exercises are excellent for strengthening muscles of course, but in essence, we are training our body to be balanced, meaning we are then able to control our movements in a more efficient manner.

The Best Calisthenics Chest Workout

Calisthenics exercises involve using all of our larger muscles, so you cannot isolate one specific part of the body while you work out, as the whole body is in motion.

There are several fantastic calisthenics workouts that target the chest, such as:

Chest Dip

In order to do chest dips, you have to make sure you warm up beforehand- and you should never start a workout without warming up. Follow these steps to do chest dips correctly:

Grab the parallel bars firmly
Jump or push your body upwards while keeping your arms straight
Dip down till your shoulders are below your elbow
Lift your body while straightening your arms
Keep your elbows locked at the top
Repeat for 40 seconds to 1 minute.

Chest dips are proven to build muscle in your chest and triceps. It is best to add this workout to your routine around 4 or 5 times a week, allowing yourself to rest in between.

Push-ups

Push-ups are widely known by everyone. In order to train your chest more than your shoulders, you have to keep your hands wide apart. Follow these steps to do push-ups correctly:

Places your hands wide apart from each other
Start off in a plank position
Gently lower down your body by bending your elbow
Make sure your back and posture is straight
Rise back up
Repeat this for 1 minute.

Push-ups are not only beneficial in strengthening your upper shoulder, but you can also tone down your body. Push-ups help you maintain balance, and they also help build muscle mass in your chest and shoulders.

One Arm Knee Push up

For this exercise, you have to find an elevated surface. In order to train your body to be able to do a push-up with just one arm, follow these steps:

Lean on the elevated surface with your feet apart
Lower yourself down slowly
Keep your core straight and intact
Lift one arm to your body and push upwards with the other arm
Lower yourself down now with the freehand by your side
Lift back up
Repeat

This exercise is an advanced body training exercise. It is specifically made for upper body strength and to maintain stability and perfect balance. This type of exercise targets the core muscles in our arms and chest.

Narrow Push-ups

This push-up exercise targets our chest much more than our shoulders. In order to do narrow push-ups properly, follow the steps below:

Start off in a plank position
Keep your arms straight and stable under your shoulders
Link your hands together underneath your chest
Make sure your left thumb touches your right
Lower down so that your elbows are towards your chest
Squeeze your chest
Raise up till your arms are fully straight and extended
Repeat this for 15 reps

Narrow push-ups put more stress and tension on your chest and triceps, and they are beneficial in maintaining core balance and keeping stability. Narrow push-ups can also be used to gain more muscles in the chest and shoulder area.

Put all of these exercises together in one routine and you will give your chest the best bodyweight workout money doesn’t need to buy!

Benefits of the Ultimate Calisthenics Chest Workout

There are many benefits of a calisthenics chest workout. Apart from needing no equipment to do these workouts, they also help to build strength, and after doing these exercises you’ll be able to improve the density of muscle in your chest and pectoral area, all whilst working other areas as well.

Other benefits of calisthenics workouts include:

Improvement in our brain and body connection
It is gentle on our joints and connective tissues
Improvement in long-term health
Ease in movement and mobility
Helpful in building muscles
Tones down our body
Burns calories
Reduces the risk of having injuries
Improves flexibility
Helps in staying fit and healthy

These exercises are used to maintain stability and balance and they can even help our diaphragm in singing practices. Due to its easy and fun exercises, calisthenics is gaining fame and popularity worldwide.

You can do these exercises anywhere, and no equipment is required- making it a cheap and flexible workout option.

Conclusion

Calisthenics is not just a form of exercise, it has its own history and origin.

For many people, these exercises play an important and crucial role in their life. Apart from its physical benefits, it also helps in keeping our minds and souls healthy and balanced.

So what are you waiting for? Try this calisthenic chest workout now and see the results for yourself!