I have been doing calisthenics for almost two years, and the bodyweight chest workouts transform my pecs better than any other types of training before. Before calisthenics, I did weight training, and I did the well-known exercises such bench press with barbell and dumbbells, etc.
To tell the truth, at first I was a bit skeptic if doing only bodyweight exercises are efficient enough to build great looking and strong chest, but they truly work. They help to build strength, muscles mass, explosive power, and endurance.
In most of the cases, I only do bodyweight training, but sometimes I use weights as well. The funny thing is that now I can handle larger weights when I do bench press than ever before. It is a proof for me that weightless chest exercises are efficient.
What you should focus on
- Firstly, you need to keep in mind that your chest has four parts. These are the upper, lower, inner and outer. Most of the chest exercises work all these parts at once, but in order to get the best results, you should train these parts separately as well. You will see how.
- Another important factor is to always increase the resistance and the stress on the muscles. You can achieve these by altering and doing new types of exercises, increasing the reps and sets.
- You should also perform the moves correctly. I have seen so many people doing standard pushups badly. Focus on your pecs and do the full range of motion.
- Finally, do not forget to stretch regularly. It helps to avoid injuries, develop strength, as well as the size, and you will be able to perform the moves more correctly.
What are the best bodyweight chest exercises?
Push ups and its variations, but there are some extras. I believe press up is the ultimate upper body move that strengthen and develop not only the all the chest muscles, but also shoulders, triceps, and even the core. It is an all in one move.
Hence, first learn how to do it correctly. The video below is an excellent tutorial.
How to work the different parts.
- For the upper chest, you need to raise your feet. For example, you put them on a chair. The lower the angle, the easier it is, but do not put your feet too high as it will put more tension on your shoulders.
- For the lower chest, you should the push ups in a decline position. This movement is not so hard so you may want to raise the number of sets and reps.
- For the outer part, you need to place your hands wider.
- For the inner part, you want to put your hands closer. We call this exercise the pyramid or diamond push up.
Push Up Variations
With the press up and its variations, you can work your entire chest and build strength and muscles mass. In the video below you can see a lot of variations. I believe the king is the one arm push up.
Dips that is recommended for triceps, but if you lean forward a bit it works the pecs, especially the outer ones well. You can do it on parallel bars or rings.
Muscle up which is a compound move, but since you have to push yourself up it is excellent for the pecs as well.
Chest isometrics. At first I was skeptic if this move works, but the muscle strain I felt the next they proved that it works.
Watch the video below to learn these exercises.
Bodyweight chest workout routines
In the presentations and videos below you can find programs at various level. Thanks for madbarz.com
As you see, you can have efficient chest workouts at home without lifting weights. You do need any equipment at all, and you can do these routines and exercises whenever and wherever you want.
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