Calisthenics Chest Workout Routine for Beginners & Advanced

what's up guys welcome back to another

video and in this video I'm gonna show

you my chest workout routine so let's do

it

you

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okay so we're gonna do two different

routines the first one is gonna be

Annette's best chest workout routine and

the second one is gonna be a

intermediate like beginner workout

routine we're gonna do four different

exercises per round and the first three

exercises will be a dynamic exercise and

after that we will do static exercises

all right so let's go to the first

exercise which is a deep ring dip and

this is one of my favorite exercise

because this one is really good for the

ring muscle up so let's go to the first

one okay deep ring dips so we're gonna

go as deep as possible and then we're

gonna go a little bit back with triceps

and then give up again that's one let's

make them

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that's the first exercise and this one

works the lower chest and also a little

bit your triceps and now we're going to

have like 10 seconds in between

exercises then we're gonna move on to

the straight bar dips which is really

good for building at explosiveness for

their Muslim okay let's go for the

second exercise which is the straight

bar tip and you can go up like this

if you can't do a muscle up yet

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then again and as deep as possible now

we're gonna move on to the third one

which are the archer two ships all right

so with that exercise we mainly focus on

the lower chest and also a little bit in

the inner chest and with this routine

guys I'm trying to read to hit every

single muscle fiber off your chest so

that's the upper chest the lower chest

and also the mid section of your chest

and now we're gonna work on the outside

of the chest and that we're gonna do

with my parallettes right here so we're

gonna use the Paradise we have better

grip and we're gonna put them really

wide and from here we're gonna do the

Archer push-ups like this

it's one big furniture arm is completely

straight

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my

then okay so this one works also a

little bit the upper chest as well and

now we're going to move on to the last

exercise which is an isometric hold so

now we mostly did dynamic exercises and

as you guys know I always finish my

workers off with some static exercises

for exercise as well so you can train

the muscles in different ways different

angles which will help the muscle grow

most efficient so now we're gonna do

like the order exercise which is the

bent arm pledge now with this one we're

gonna bring we're gonna bring the elbows

to your hips so you will be stuck right

here

and we're gonna try to move the

shoulders as far as possible in front of

you so all you so you create a leaper so

you will be getting the feet off the

ground

so let's do it and we're aiming for ten

seconds at least ten seconds okay

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that one trying to hold it for ten

seconds and that was the first routine

now we're going to move on to the second

routine which will be a little bit

easier so you guys can implement

different exercises for your chest

alright so we just finished the first

routine which was more of an advanced

routine now we're going to move on to

the second one which will be more

intermediate beginner routine and we're

first going to start off with regular

ring dips so let's go

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all right no rest in between the sets

let's get straight into the next

exercise all right with that one we

focused on the lower chest that and now

we're gonna focus on the inner chest

with the small push-ups so I'm gonna use

the Baroness again are we gonna do 10

reps again

the squeeze hallway

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all right the third one is going to be

the incline push ship and with this one

you will mainly focus on the upper chest

12 reps let's go

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all right to the bar it's a little high

right here but to make this a little bit

harder you can also do it on lower bars

I couldn't do it here because the bar

looks a little bit too high so let's

move on to the last one which will be

the isometric exercise again and it

looks like the the last one the bent arm

flange but now we're going to do it with

the feet on the ground so it's basically

a push-up and now we're going to try to

hold the push-up so you're gonna grab

the barrel s again and now you're gonna

try to hold the push-up for at least 20

seconds okay three two one right here

one two

working 15

17 18 19

and go up all right that was it - guess

where mine just exercises to grow your

chest this is the exercise that I do to

grow my chest I have chosen like eight

exercises that I use the most and that

will work the chest from different

angles different ways so you can use it

for yourself as well and you can also

use when you're like a little bit more

advanced or when you're still a beginner

and I would recommend to do this routine

for like four rounds in total and take

one minute rest in between the walls

remain one or two and no rest in between

the sets so guys so that was my chest

routine I hope you guys liked this video

please put a thumbs up it will really

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Channel oh he is gonna go away

hi are you going to leave some push-ups

push-ups no you should yes like this

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we're teaching the middle ones

you look scared I just fell asleep all

right so that will sit guys and I'll get

you in the next video peace out

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