Complete Bodyweight Chest Workout for Muscle Growth!

Do you want to

grow your chest

without using

any weights or the gym?

Then this is the

perfect video to watch

because I'm going

to give you a complete

body weight

chest workout

for all levels.

So people always wonder

whether you can build

muscle with bodyweight

exercises only.

And to be honest,

about five years ago

when I started

with calisthenics,

I was also afraid

that I couldn't build

any muscle

with calisthenics.

But now, after five

years of

bodyweight training,

I can only say that

I gained

a lot of chest gains

with the

right exercises.

So today

I'm going to give you

my favorite exercises.

And with each exercise

I will share

a progression

so everyone can do this

workout on

their own level

and on top of that,

I have incorporated

this chest workout

with all reps

and sets

in our calisthenics app

so you can track

your progress

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anywhere you go

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So what I

learned from the past

few years

from building my chest

is that it's

super important.

Use different rep ranges

and exercise

intensities.

Therefore I will show

harder exercises

with lower reps,

but also

easier exercises

with higher reps,

starting with the harder

exercises first.

And the first one

is going to be

my favorite.

The forward lean pushup

also known as the

pseudo pushup.

This is a really

good exercise

for the lower chest

and for shoulders

strength, and it's

also the foundation

for many more advanced

push exercises

such as the Hammers

pushup

and the 90 degrees

and push up.

With this exercise,

you're going

to start in a push

up position.

Then you're going

to lean forward

and from here

you're going to

push yourself up.

The goal is to

have your hands

at your waistline

and from here,

keep your

scapular protracted

like a rounded turtle.

And in this position,

push up and down,

aim for five reps max

with perfect form.

If this exercise

is yet to hurt,

you can also try

the Hindu push up

with this exercise.

You're going to

target the upper side

and the lower

side of your chest

because this exercise

basically consists

of two parts.

First,

you're going to start

in a downward

facing dog,

and from here

you're going to move

your head forward

and at the end,

you're going

to push yourself up

into the airport

facing duck from here.

You're going to do the

same movement backwards.

And this is just

one repetition

with this exercise.

Also aim for five reps.

The second exercise

is the arch pushup.

This is a

unilateral exercise,

meaning you're

going to focus on

one side only

and mainly

on the outside

of the chest.

This one is

basically an assisted

one arm pushup.

With the arch push up.

It is really important.

You always keep one arm

completely straight,

so all the stress

is going to be on one

chest only

for both arms.

You want to be doing 6

to 8 reps.

If this exercise

is too hard,

you can start out

with a wide pushup.

Make sure to have a wide

stand with your hands,

Twist your hands

a little bit outside,

and from here

you're going

to do pushups

with your chest

all the way

to the floor.

The third exercise

is the clapping pushup.

With this exercise,

you're going

to target

the whole chest,

but you're also going

to target the muscles

in a different way.

You're going to work

your fast twitch

muscle fibers,

which will force

your muscles

to grow even more.

When pushing up,

you're going

to press up

as explosively

as possible

while clapping

your hands.

Make sure to land

softly on the floor.

Aim for 8 to 10 reps.

BERSET

If this one is too hard,

you can also do

the explosive pushup.

With this progression,

you're going to press

a little bit

harder than you're

used to

with the regular pushup,

so you get your hands

off the ground.

When doing the push up.

The fourth

exercise is to

decline pushup,

which will work

the upper side

of your chest.

With this exercise,

you need an elevation,

like a box or a chair

to put your feet on.

I like to do this

exercise on parallel

because it allows me

to go

just a

little bit deeper.

And speaking

of parallel,

that is exactly

what we're going

to give away to.

One of you.

Follow these steps

right here

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This is the winner

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Congrats.

So what's it like?

Push up.

Make sure you

bend your arms

along side

your body

and not sideways.

Aim for 12 repetitions

first set.

If the regular

decline push up

is too hard,

you can also do this

on a lower elevation

or just do

regular pushup

as long as you hit

the 12th

repetition mark.

The fifth exercise

is the elevated

bench tip.

With this exercise,

you're going to target

the lower chest

and also a part

of your shoulders

and triceps

for this exercise,

you're going

to need an elevation

like a bench

and something

to put your feet on

like a chair.

Make sure you start this

with a pretty wide grip,

because then you're

going to target

the chest even more.

Make sure

to have straight legs

and push down

until your elbows are

at the 90 degree angle.

For this exercise,

you want to aim for 15

reps minimum.

If this variation is yet

too hard,

you can do the bench tip

without an elevation.

The last exercise is

the incline pushup,

which targets to lower

chest fibrous.

I like to do this

exercise

as my final exercise

in which

I try to max out

my reps.

This enhances

muscle endurance

and it leaves you

with a great bump

to make sure

to grab the box

at shoulder width

and bring your chest

all the way

to the object.

Try to make fast reps

and aim

for at least 30 pushups

to really tear down

those chest

muscle fibers.

If you can make it

on this height,

you can always do

the incline, push up on

the higher elevation.

All right, guys, here

you have it.

My favorite exercise

is to grow your chest,

in which you can start

with the harder

exercises first

and gradually

make them easier,

but do more repetitions.

This is a very

effective strategy

to build muscle

when bodyweight

training.

Make sure to check out

this complete workout

with all reps

and sets

in our calisthenics app

so you can schedule

this workout.

Measure your progress

and take it anywhere

you go.

And don't

forget to

claim our Black

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