Calisthenics Chest Workout At Home (No Equipment)

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This calisthenics chest workout is one of my go-to routines for whenever I'm following a push/pull/legs split. It's comprised of 5 different push up variations that allow you to work your chest from all the angles for full development of the pectoral muscles:

- Wide push-ups: target outer chest, deltoids and biceps
- Standard push-ups: hit pec major, anterior delts, triceps
- Diamond push-ups: heavy triceps and inner chest focus
- Decline push-ups: Upper chest emphasis
- Incline push-ups: Lower chest emphasis

*Note: If you have equipment and want to try this routine, you can substitute incline push-ups with dips because dips are a superior exercise and hit the lower chest if you lean forward slightly.

Since we're doing purely calisthenics (bodyweight exercise) you're going to focus on volume to apply progressive overload. In other words, in order to build strength and grow muscle mass with this routine, you'll need to do more reps and sets as your body adjusts.

The routine is broken down like this:

PART 1:

4 sets of this triset (1-2 min rest between)
1. Wide push-ups
2. Standard push-ups
3. Diamond push-ups

(rotate the starting exercise to work the chest evenly)

Take a 3-5 min rest, and then...

PART 2:

4 sets of this superset (1-2 min rest between)
1. Decline push-ups
2. Incline push-ups (or dips, if you choose)

I'm pretty happy with my overall chest development, especially considering it's from bodyweight exercise, and I'm certain this routine is a big part of those results. I hope you like the chest workout if you try it and it helps you get the big chest you want too.

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-Ryan

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Видео Calisthenics Chest Workout At Home (No Equipment) канала Minus The Gym