Calisthenics Chest Workout: 8 Bodyweight Exercises

Want to get a nice chest workout in but don’t have weights and machines?

No Problem!

In this article, we will go over 8 awesome chest exercises you can do to get an amazing chest workout in!

Try to perform 4-5 of the 8 exercises provided for 8-12 reps each and you will have a complete and effective calisthenics chest workout.

Push-ups

The king of all pushing exercises, this should be a staple for anymore.

Pushups train your chest, shoulders and triceps. In addition it works your serrates and core.

Pushups don’t require any equipment and are extremely safe.

Pike Pushups

Pike Pushups are a great way to train your upper chest in addition to your delts.

Bend You Hips. Stand on your tippy toes.

TIP: Avoid flaring out your elbows as this puts your shoulders in a dangerous position, and also detracts from making this an app chest exercise.

Decline Pushups

This is a more difficult push up variant that requires a lot of strength and technical ability. Much like the incline push up, the decline push up uses gravity to emphasise a particular part of the body, in this case the upper body.

By placing your feet onto an elevated platform, the chest is forced to take on more work. In this push up variant, you need to be super careful of your lower back arching, as this is the push up variant where this is most common.

Ring Pec Flyes

Pec Flyes are a great exercises to focus on chest. They really do a great job isolating the chest and focusing on chest adduction. Although this exercise doesn’t require weights, it does requires gymnastic rings. Check out this blog for more information on flyer.

Dips

Dips are another fantastic chest and tricep dominant exercise. Dips are typically harder than push ups and it is recommended they be worked after you gain some proficiency in the push up department. They require a greater need for stabilisation, as in the harder variants, only your hands act as anchor points.

Handstand Pushups (Wall)

Handstand pushups are primarily a shoulder exercise but also work the upper chest. Try using a wall if you are unable to balance and perform a freestanding handstand pushup.

Tricep Pushups

Practice tricep push-ups by bringing your hands close together so that they are slightly closer than shoulder width.

Perform pushups with your elbows tucked in by your body

Diamond Pushups

Practice diamond push-ups by bringing your hands together to form a diamond on the ground.

This is great for working the inner chest, front delt and tricep.

Its also great for the core since there is more stabilization requires since your arms are close together.


About the Author

Remy started calisthenics in 2014 and has mastered advanced movements such as the one arm pull-up, front-lever, one arm muscle-up and more.

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