Calisthenics Chest Workout: 18 Best chest Exercises

If you want to develop a strong and sculpted chest, you don’t need to spend hours in the gym lifting heavy weights. Calisthenics chest workout will help you.

You can achieve amazing results with just your bodyweight and some simple calisthenics chest exercises that you can do anywhere, anytime.

This is the beauty of calisthenics, a form of training that uses your bodyweight as resistance.

Calisthenics can help you build muscle, strength, endurance, and flexibility, while also improving your posture, balance, and coordination.

And the best part is that you don’t need any fancy equipment or a lot of space to do it. All you need is your body, some motivation, and a good routine.

In this article, we will show you some of the best calisthenics exercises for chest, and how to combine them into a killer chest workout that will challenge your pecs and make them grow. Whether you are a beginner or an advanced calisthenics athelete, you will find something suitable for your level and goal.

Benefits of Calisthenics Chest Workout

Chest is the major and visible part of upper body. A well developed chest make body more appealing and attractive.

Calisthenics exercises provide a unique challenge that not only targets the chest known as pectoral muscles but also engages supporting muscles, leading to well-rounded upper-body development.

Having strong and well-developed chest muscles is not only aesthetically pleasing but also beneficial for your performance and health.

Calisthenics chest exercises can help you improve your posture, prevent shoulder injuries, enhance your power and speed, and support your cardiovascular and respiratory functions.

Calisthenics chest exercises

Push-Ups

Standard Push-Ups

• Start in a plank position with your hands slightly wider than shoulder-width apart.
• Lower your body until your chest nearly touches the ground, then push back up.
• Aim for 3 sets of 10-15 reps.

Close-Grip Push-Ups

• Place your hands directly under your shoulders. This variation targets the triceps and inner chest more.
• Aim for 3 sets of 10-15 reps.

Wide-Grip Push-Ups

• Place your hands wider than shoulder-width apart to target the outer chest and shoulders.
• Aim for 3 sets of 10-15 reps.

Dips

• Using Parallel Bars: Position your hands on the bars and lift yourself up.
• Slowly lower your body until your elbows are at 90 degrees.
• Push back up to the starting position.
• Aim for 3 sets of 8-12 reps.

Bench Dips

• Sit on the edge of a bench with your hands placed next to your hips, fingers facing forward.
• Slide your hips off the bench and lower your body until your elbows are at 90 degrees, then push back up.
• Aim for 3 sets of 10-15 reps.

Pike Push-Ups

• Start in a downward dog position with your hips raised high and your body forming an inverted V shape.
• Lower the top of your head towards the ground by bending your elbows, then press back up.
• This exercise targets the shoulders and upper chest.
• Aim for 3 sets of 8-12 reps.

Decline Push-Ups

• Place your feet on an elevated surface (such as a bench or sturdy chair) and perform push-ups with your hands on the ground.
• This variation increases the difficulty and places more emphasis on the upper chest.
• Aim for 3 sets of 10-15 reps.

Diamond Push-Ups

• Form a diamond shape with your hands by touching your thumbs and index fingers together.
• Perform push-ups in this position to target the triceps and inner chest.
• Aim for 3 sets of 8-12 reps.

Incline Push-Ups

• Place your hands on an elevated surface (such as a bench or sturdy chair) and perform push-ups with your feet on the ground.
• This variation targets the lower chest.
• Aim for 3 sets of 10-15 reps.

Archer Push-Ups

• Assume a standard push-up position with your hands slightly wider than shoulder-width apart.
• Lower your body to one side while keeping the opposite arm straight.
• Push back up to the starting position and repeat on the other side.
• This exercise targets the chest, shoulders, and triceps asymmetrically.
• Aim for 3 sets of 6-10 reps on each side.

Planche Push-Ups

• Start in a plank position with your hands positioned slightly below your hips.
• Lean forward and raise your feet off the ground, keeping your body in a straight line.
• Lower your body towards the ground by bending your elbows, then push back up to the starting position.
• This advanced exercise targets the entire upper body, including the chest, shoulders, and core.
• Aim for 3 sets of 4-6 reps.

Clap Push-Ups:

• Perform a standard push-up, but explosively push off the ground with enough force to allow your hands to leave the ground.
• Clap your hands together before landing softly and immediately going into the next repetition.
• This plyometric exercise helps build explosive power in the chest, shoulders, and triceps. Aim for 3 sets of 6-10 reps.

Explosive Push-Ups

• Start in a standard push-up position.
• Lower your body towards the ground, then explosively push off the ground with enough force to lift your hands off briefly.
• Land softly and immediately go into the next repetition.
• This exercise helps develop explosive strength in the chest, shoulders, and triceps. Aim for 3 sets of 8-12 reps.

Ring Push-ups

• This is a variation of the standard push-up, where you use a pair of gymnastic rings or a suspension trainer, and place your hands on the handles.
• This way, you add instability to this chest exercise, and engage more your chest, as well as your core and stabilizer muscles.
• The rest of the movement is the same as the standard push-up, but you can also turn your wrists inward or outward for more variation.

Ring Flyes

This is a variation of the ring push-up, where you start with your arms extended and your hands close together, and then you spread your arms to the sides, until they are parallel to the ground.

This way, you mimic the motion of a chest fly, and isolate more your chest muscles. Then, you bring your arms back to the center, and repeat.

One-Arm Push-ups

This is a variation of the standard push-up, where you use only one arm to support and push your body. This way, you double the load on your chest, and also work your core and obliques.

• Place one hand on the ground, and the other behind your back.
• Keep your body straight and tight, and lower yourself until your chest is close to the ground.
• Push yourself back up to the starting position.
• Repeat for as many reps as you can, and then switch sides.

Muscle-ups

This is a combination of a pull-up and a dip, where you pull yourself up over a bar or a pair of rings, and then push yourself up until your arms are straight.

This way, you work your entire upper body, especially your chest, back, and arms. To do it, start in a dead hang position, and then explosively pull yourself up, until your chest is above the bar or the rings.

Then, transition to a dip position, and push yourself up until your arms are straight. Then, lower yourself back to the dead hang position, and repeat.

Maltese Push-ups

This is a variation of the planche push-up, where you place your hands wider than your shoulders, and point your fingers backward.

This way, you increase the difficulty and the range of motion of the exercise, and target more your outer chest and your lats.

The rest of the movement is the same as the planche push-up.

Conclusion

Calisthenics is a great way to train your chest and your entire upper body, without the need for weights or machines. You can use your own bodyweight and some simple exercises to challenge your pecs and make them grow. All you need is some motivation and a good routine.

Including this calisthenics chest workout into your training routine can lead to impressive gains in chest strength, muscle size, and upper body functionality.

By challenging your chest muscles with a variety of exercises, you create a comprehensive stimulus for growth and development.

Remember that consistency, proper form, and gradual progression are key to achieving optimal results.

Whether you’re seeking to enhance your calisthenics performance, improve upper body strength, or develop a well-defined chest, this workout routine has you covered.

Make sure to complement your training with a balanced diet and adequate rest for muscle recovery.

The journey to a stronger chest through calisthenics is an exciting one that rewards dedication and hard work with remarkable upper body transformation.