Most Effective 7 Min Calisthenics Chest Workout | Follow Along

are you looking for an effective chest

workout for gaining mass and strength

that you can do outside without using

any weights then this is the perfect

workout because i'm gonna show you a

complete bodyweight chest workout that

you can follow along and targets every

single side of the chest i'm going to do

seven exercises that i found most

effective in the past six years that

i've been doing bodyweight training only

and i've already prepared the workout in

a calisthenics family app so it's very

easy to follow along so for each

exercise i will also add an easier

variation so anyone at any level can

complete this workout so guys that's all

the info you need so let's get started

with the first exercise and make sure to

watch the video all the way to the end

to just go for our weekly giveaway so

we're going to start with a diamond

push-up and our goal for every exercise

is to perform it for 30 seconds and then

take 30 seconds of rest before moving on

to the next one so let's get straight

into the diamond push-up and you will

feel this exercise in the inner side of

the chest and it's also very effective

to build mass in the triceps and also

strengthen the tricep so are you ready

let's get started in three

two

one

do this

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all right guys so 30 seconds

to make it easier you can do this

exercise on your knees

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come on guys

all the way towards your hands with your

chest

10 seconds left

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come on

one more rep

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nice one okay

so up next is the archer push-up

and this is a unilateral exercise so

we're gonna do

push-up with the one side and keep the

other arm straight

so this is very good to train both sides

equally

okay guys so we have a few more seconds

of rest

10 seconds left

let's prepare for this one make sure to

keep a wide grip just like this i'm

gonna start in three

two

one

left side first

push right

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side to make it easier you can also do

this one on your knees

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all right come on guys

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five more seconds

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three

two

one

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tough one

all right so the next one is going to be

parallel bar dip

so we're going to need parallel bars

so if this one is too hard you can also

do bench dips

like this behind the back

so 10 seconds left

so we're gonna move

on top of the bar

move all the way to a 90 degree angle in

the elbows

keep your body straight and push up

all right let's get started in three

two

one

let's do this

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watch your breathing

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so if you cannot keep up for 30 seconds

just take five seconds to rest

and then continue

five seconds left come on

three

two

one

all right nice

so

30 seconds of rest

up next is the pseudo push-up

also known as the forward lean push-up

so

we're going to begin in a push-up

position

like this

then lean a bit forward and from here

push your belly towards your hands

like this

all right

let's get started in three

two

one

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now this is too hard

you can do just regular push-ups

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quite challenging

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one more

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so this one is also targeting

the front belt

and the lower side of your chest

alright guys so next up is the explosive

push-up so

we're gonna do a regular push-up but in

between we're gonna make a little jump

just like this

so if this is too hard you can also do

knee explosive push-ups so

on your knees

and just like this

all right let's get started in five

seconds

come on guys three two

one

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and if this is still too easy

you can also try to

clap in your hands

all right guys

five seconds left

three

two

one

all right

so let's get 30 seconds for rest

and then move on to the next exercise so

the next exercise is going to be the

hindu push-up and this is a exercise

that targets the whole chest from bottom

to top

because we're going to do several

movements in one exercise

we're going to start in a pike hold

move all the way down

and push up

and then move down

and push up again

this one is going to target the shoulder

muscles as well so 10 seconds left

let's prepare and if this one is too

hard you can do the regular pike push

ups

all right let's get started in five

seconds

three

two

one

all right

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slow and controlled

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this one is quite challenging

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last one

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all right guys one of my favorite

exercises

compound exercise actually to hit the

chest shoulders and triceps

so let's move on to the seventh and last

exercise this is gonna be an isometric

hold we're gonna do the push-up hold

all right guys

so basically

push-up position

and hold this in a 90 degree angle in

the elbows like this

that one is too hard you can do this one

on your knees

so

let's get started

five seconds

three

two

one

all right

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come on guys hold that

this is a killer command

you can do this

five seconds

left three

two

one

[Music]

and try to push up

alright guys

this one is heavy seven exercises in

just seven minutes

the chest pump is insane so

if you can and if you have some more

time you can do one or two more rounds i

usually do at least three rounds if you

don't have enough time only one round

will be effective too so guys like i

said in the beginning i've added this

exact workout in our new galaxy family

app so if you're serious about getting

results you can also follow one of our

other workout plans we have them for

every level every goal and you can even

track your reps and sets to make sure

you're progressing every single week so

you can download this app for free from

google play or the app store alright

guys so let's get into this week's

giveaway and today we will give away not

one but two pair of calisthenics family

wrist wraps which are perfect to protect

and to stabilize your wrist during push

exercises so how to win like this video

subscribe to our channel and comment

within the first seven days after

publishing this video the winner will be

announced in the next video so last week

we gave away one premium four pack of

resistance bands and the winner will

appear right here in the screen congrats

and good luck with your journey all

right guys thanks for watching hope you

guys like the workout and it helps you

to move forward towards your goals so

don't forget to subscribe for more

calisthenics workouts and tutorials and

i'll see you in one of the next videos

peace out guys

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