Grow Your CHEST at HOME | No Equipment Calisthenics Workout

it's only care from calisthenics family

and in this video we're gonna do a chest

workout that you can do from home

without any equipment so we know that

the most of you guys don't have access

to the gym at this moment so we're not

gonna do the workout in this gym because

this gym is also closed we're gonna do

the workout upstairs in our office so

let's do this

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alright guys so welcome to the video and

also welcome to the office I think that

we've never showed that office before

but it's just a really nice spot for us

to meet up with Jim emerge to meet up

with clients we also often do the

coaching check-ins right here and we've

also got a treadmill now since a few

weeks because mike has been using it for

his weight loss surgery so it's just a

really nice spot here to create content

to have some neat things to edit some

videos so that's mainly what we're using

this office for so let's get right into

the video so like I said before we're

gonna do a just workout that you can do

at home without any equipment so that's

also why we're doing this video right

here in the office so we're gonna do two

chest workouts and the first one is

worth we beginners in the second workout

this morning as fast so I'm gonna start

with the beginner workout and we'll do a

few exercises and this workout is mainly

focused on building muscle size in the

chest area so we're gonna focus on

different angles of the chest so let's

get started with the first exercise on

this work all right guys all right guys

so welcome to the workout and the first

exercise is the diamond to push up your

goal for this exercise is to eight to

twelve repetition and you really will

feel this exercise and the inner side of

your chest and you will also work your

triceps with this exercise make sure to

have a straight line in your body by

activating the core and if it's too hard

to perform on your feet you can also

perform this on your knees okay so the

second exercise are the towel slides you

also want to do a to 12 repetitions and

you're gonna feel this exercise in the

outer side but also the inner side of

your chest and you can make this

exercise harder by making larger slides

by taking a larger towel for example and

the water you go and more you're going

to feel

in the outer side of your chest so the

third exercise is the regular pushup and

you also wanna do this for eight to

twelve repetitions because this is the

optimal rep range for building muscle

mass and with this exercise you want to

have a medium width and you want to make

sure that you have your elbows going

alongside your body

and if this exercise is still a little

bit too hard for you can also perform

this one on your knees fourth exercise

will be incline push-ups and this

exercise targets the lower side of your

chest and if you want to perform this

with an easy variation you can also have

a higher elevation to push on

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all right so the last exercise is a

Lucia bolt you want to have a little

wider stand done the regular push up and

you want to hold the exercise with a 90

degree angle in your elbows the goal for

this exercise is to hold this full up 20

to 30 seconds and if this is a little

bit too hard you can also perform this

exercise on your knees all right guys so

we just finished if you did not work out

and we exercise in total and if he knows

that if you do like 80 12 or even more

repetitions of these exercises very

easily then it's time to move on to the

intermediate exercises and the

intermediate workout so let's start with

intermediate workout all right so the

first exercise of the intermediate

workout is the one-arm push-up and this

exercise is quite challenging so try to

aim for about four to eight repetitions

and you can make this exercise easier by

having a wide stance with your feet like

you see me doing with this exercise and

if this is still toward you can also use

an elevation to do incline one-arm

push-ups

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so the second exercise are the white

through small push-ups this an explosive

exercise which make this exercise a

little bit more intense than the others

and you will feel this exercise the

inner side of your chest and if you can

do eight to twelve repetitions of this

exercise easily you can make it a little

bit more challenging by doing wider

jumps or ething clapping your hands when

being in the air so the next exercise

are the arching push-ups try to aim for

eight to twelve repetitions in total and

you will feel this exercise in the outer

side of your chest as well you can make

this exercise easier bath and a little

smaller stand with your hands and you

can make it harder by having a really

wide stand keeping your opposite arm

straight when pushing with your other

arm

so the fourth exercise is the white

push-up and this is really a challenging

exercise especially if you're gonna have

a super white stand so try to pick a

witness for you to perform eight to

twelve repetitions

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the last exercise are the decline

push-ups and with this exercise you are

targeting the upper area of your chest

which is a really important area when

you want to make with just looking big

so always incorporate a decline push-ups

into your workout routine we target to

full chest

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all right guys none of the intermediate

workout if you build and big chest and

these exercise are really more

challenging than a previous one

like the one who ship are really

challenging so I really hope that this

video was really helpful for you that

you can do a full chest workout at home

if you don't have access to a gym or to

a workout part even the Netherlands we

currently closed all the dips until the

first of September and also the

calisthenics parts outside our clothes

I'm really curious how the situation is

in your country please let me know in

the description game guys go to the gym

for the only workout at home please let

us know about your situation and maybe

we can make some new videos around the

current situation of people around the

world so this was I won't work out a far

only chest and we actually made a fool

program that you can do at home without

any equipment and this program updates

the workout routines for 3 4 5 & 6

training days per week and you can do

different training methods like peaceful

lives upper lower and many more so if

you are looking for a program if you do

not have access to it yet check out the

link in the description and we can help

you out with this whole program alright

so that's it for this video please even

like if you liked the video and comment

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ok you guys in the next video peace out

guys when I found calisthenics family

and they were offering this program plus

the online coaching for a very

affordable price so I decided to try it

if anyone's looking to start

calisthenics I would highly recommend

this

it'll-it'll do the same for you I'm

Gordon and I've been with calisthenics

family for almost three months now and

all the time of had Yannick as my

trainer like my chorionic can just be

like that little extra push do

keep you going you also seen the

pictures I'm really proud of myself that

what I achieved in the last eight weeks

go for it and start your journey and if

you also want our help to get more lean

to burn fat we can help you out by

making a custom new friend because your

diet is of course the most important

factor when it comes down to staying

lean and next that we can also help you

out with a customized workout program

based on your own level and your own

goals and we also have a 30 day fat burn

challenge that challenges you to get

shredded in 30 days

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