The Perfect Calisthenics Chest workout for Beginners & Intermediate

In this video.

You can do this.

Follow along workout

with me in order to develop a defined and muscular chest.

Many people think

I haven't bench press in years and I build most my chest

with bodyweight exercises only.

This video is for

that want to get an effective workout in

to build more muscle mass

I've chosen the selection of my favorite exercises

that help me build the most muscle.

In total,

we will do

and do around

which is optimal for hypertrophy.

With each exercise, I'll give an easier variation.

We've also added this workout routine to our calisthenics

family workout app, so you can take it anywhere

you go and measure your progress,

So are you ready to go?

So the first exercise

that we're going to do is

For this exercise, you're obviously going

to need a straight bar.

This exercise is also a fundamental exercise

if you want to learn how to do a muscle up.

Okay.

So we're going to aim for ten reps on this exercise.

So are you ready?

Let's get started.

So hands on the bar,

jump up, deep breath, scapula, bring your chest

forward, legs together

and down.

One,

two,

three,

four,

five,

six,

seven,

eight,

nine.

last one.

ten!

awesome.

Okay, so

let's rest for 30 seconds before moving on

to the next exercise, which is

So for this exercise, you're going to need

some elevation where you can put your feet on

and with the decline push up, you're

going to target more of your upper chest.

So what we're going to do

is we're going to put our hands on the floor,

on the ground.

I like to use Parallettes,

for greater range of motion and thus more muscle gain.

So I'm going to put my hands on the parallettes.

I'm going to put my feet on the elevation

tense my glutes, bring my hips down, and from here

I'm going to bring my chest towards the floor.

Before pushing back up all

the way.

This is what we're going to

aim for, for ten reps.

So are you ready?

Let's get started.

Tense your glutes.

And from here, bring your hands down and up.

One,

two,

three,

four,

five,

six,

seven,

eight,

nine.

Last one,

Ten!

Okay.

So we're going to take 30 seconds of rest again

before moving on to the next exercise,

which is

So for this exercise, you're also

going to need an elevation,

but not for your feet, but for your hands.

So the incline pushup

works, mostly the lower chest.

What we're going to do is we're going

to put our hands on the bar at shoulder width.

From here, we're going to try to bend the bar in order

to keep our elbows nice and tucked

beside our body instead of, like, flaring them out.

So bent the bar.

bring your hips forward.

Get down.

Get the bar to your lower chest

before pushing all the way up again.

So if this is too hard, you can also try to do it

on a higher elevation,

which makes it a little bit easier.

Okay.

We're going to aim for 15 first reps.

So are you ready?

Let's go.

One, two,

three, four, five, six, seven,

eight, nine, ten,

11, 12, 13, 14, 15.

Whoo!

Those were 15 very fast reps

to get the blood nice and flowing.

So let's take 30 seconds of rest

before moving to a next exercise,

which is

So this next exercise,

I don't even know if it has a real name,

but I like to call it pressing hands together.

We're going to press our hands

together, get our chest in front.

Then we're going to bring our elbows in front of our chest.

And from here, we're going to extend

our arms forward

while pressing on our hands and contracting our chest.

Once we're here, we're also going to come back,

still pressing with the hands.

And we're going to repeat this motion.

If you do this correctly, you should get

a nice contraction throughout your whole chest.

So we're going to aim for 15 controlled reps.

So are you ready?

Let's do this.

Press hands together.

Just forward

one.

Two.

really press those hands together.

Three,

four,

five,

six,

seven,

eight,

nine,

ten,

five more.

11,

12,

13.

Two more.

14

and 15.

Okay, so

we're going to rest for 30 seconds.

We move forward.

Moving on to the next exercise,

which are

So the wide push ups

focuses more on the chest and less on the tricep.

So for this movement, what we're going to do

is we're going to place our hands in a wide position

on the floor with our fingers spread to the side.

Then we're going to go into a normal pushup position.

And from here, we're going to bring our chest

towards the floor

before pressing back up.

We're going to aim for ten reps on this exercise.

So are you ready?

Let's do this.

Okay,

One,

two,

three,

four,

five,

six,

seven,

eight,

nine.

One more.

Ten!

Okay, guys.

So let's take

30 seconds of rest before moving on

to the last exercise, which are

All right, guys, this last exercise

is a great exercise to get a real chest pump.

So with the push up pulses, what we're going to do

is we're going to go into a pushup position.

You can either do them on the floor or on parallettes,

That's both fine.

We're going to go into a push up position

and from here we're going to lower ourself

to the lowest position and then just

make very small pulses

for this exercise.

So we're going to aim for 15 reps here.

Are you ready? Let's go

from here.

One, two, three, four,

five, six, seven, eight, nine,

10, 11, 12,

13, 14, 15.

All right, guys.

So this was the first round.

Make sure to do about

You can

also check out our workout in the calisthenics family app

where you can keep track of your progress

and also follow a lot more routines

and workout plans for building muscle,

gaining strength,

improving mobility

and learning calisthenics skills.

Make sure to check out our app and the Google Play

or App store and download it for free.

Lastly, let's get into

This week, we will give away one

set of our calisthenics family parallettes with optimal grip,

which are essential for your chest workout.

So,

after publishing this video.

The winner will be announced in next week's video.

This is what we gave away in last week's video

and the winner will appear right here in the screen.

Congrats.

So, guys,

Don't forget to like subscribe and put your notifications on

and we will see you in one of next week's videos.

Peace out.