Calisthenics Chest Exercises

When you think about building your chest, keep heavy bench presses and dumbbell fly in mind. But the truth is, you don't need any gym equipment to make a chest. You can build a massive chest with calisthenics, using your body weight. 

Calisthenics chest exercises help your body balance, control, muscle activation, strength, and flexibility. Calisthenics exercises you can do anytime and anywhere.

Whether you’re at home, in a park, or on a playground. 

We'll cover the 15 best calisthenics chest exercises, including upper, middle, and lower chest exercises, so that you can build a massive chest without gym equipment.

Upper Chest Calisthenics Exercises

1. Decline Push-Ups

2. Pseudo Planche Push-Ups

3. Archer Push-Ups

4. Wall Planche Leans

1. Decline Push-Ups

How to Perform:

Step 1: Start by positioning your feet on an high superficial, such as a bench or wall, while your hands are put down on the floor.

Step 2: Make sure your hands are slightly wider than shoulder-width apart to create a durable, base for the push-up.

Step 3: Involve your core by strong your abdominal muscles and keeping your body in a straight line from head to heels.

Step 4: Lower your body against the floor by bending your elbows at a 45-degree angle, keeping your elbows close to your body.

Step 5: Breathe out as you push through your hands to return to the starting position, keep your straight body alignment.

Step 6: Focus on maintaining a impersonal neck position by looking slightly ahead preferably than down at the floor.

Make sure your high superficial is stable and secure before starting to avoid any accidents during the exercise.

2. Pseudo Planche Push-Ups

How to Perform:

Step 1: Begin in a plank position with your hands placed lower on your body, around your hips.

Step 2: Involve your core and keep your body in a straight line from head to heels.

Step 3: Lower your body towards the floor by bending your elbows, keeping them close to your sides.

Step 4: Push through your hands to return to the starting position, maintaining the body alignment.

Step 5: Avoid unleashing your hips dip or rise too high during the push-up.

Step 6: Breathe in as you lower yourself and breathe out as you push back up.

3. Archer Push-Ups

How to Perform:

Step 1: Begin in a high plank position with your hands place wider than shoulder-width apart and feet together.

Step 2: Move your weight to one side, bending that elbow while extending the opposite arm out to the side.

Step 3: Lower your body up to your chest which touches the floor, keep your core tight and body in a straight line.

Step 4: Push through the bent arm to return to starting position, maintaining control all over the movement.

Step 5: Again, the movement by move to the opposite side, make sure even muscle engagement.

Step 6: Focus on keeping your hip position with your shoulders and heels to avoid loose or excessive lifting.

Step 7: Breathe in as you lower your body and breathe out as you push back up to the starting position.

Middle Chest Calisthenics Exercises

1. Standard Push-Ups

2. Diamond Push-Ups

3. Wide-Arm Push-Ups

4. Clap Push-Ups

1. Standard Push-Ups

How to Perform:

Step 1: Begin in a plank position with your hands slightly wider than shoulder-width apart and your feet together.

Step 2: Keep your body straight from head to heels, include your core to maintain proper alignment.

Step 3: Lower your body by bending your elbows, keeping them close to your sides as you come down.

Step 4: Lower yourself until your chest nearly touches the floor, making sure your elbows remain at a 45-degree angle.

Step 5: Push through your palms to raise your body back to the starting position, Breathe out as you do so.

2. Diamond Push-Ups

How to Perform:

Step 1: Begin in a plank position with your hands placed straight under your chest, forming a diamond shape with your thumbs and index fingers.

Step 2: Keep your feet together and your body in a straight line from head to heels.

Step 3: Lower your body towards the floor by bending your elbows, keeping them close to your sides.

Step 4: Breathe in on the way down and breathe out as you push up.

3. Wide-Arm Push-Ups

How to Perform:

Step 1: Begin in a plank position with your hands placed wider than shoulder-width apart.

Step 2: Make sure your fingers are pointed slightly outward and your body forms a straight line from head to heels.

Step 3: Lower your body towards the floor by bending your elbows, keeping them at a 45-degree angle from your central part.

Step 4: Go down until your chest is just above the floor, then push through your palms to return to the starting position.

4. Clap Push-Ups

How to Perform:

Step 1: Begin in a high plank position with your hands slightly wider than shoulder-width apart and your body in a straight line from head to heels.

Step 2: Lower your body towards the floor by bending your elbows, keeping them close to your sides.

Step 3: As you reach the bottom of the push-up, include your core and push strongly off the floor.

Step 4: Clap your hands together while in mid-air, make sure you maintain a strong core and straight body position.

Step 5: Urgently bring your hands back to the floor to get yourself as you land softly into the starting position.

Lower Chest Calisthenics Exercises

1. Dips (Parallel Bar)

2. Ring Push-Ups

3. Straight Bar Dips

4. Korean Dips

1. Dips (Parallel Bar)

How to Perform:

Step 1: Set the Parallel Bar at a floor that allows you to perform the dip with your feet off the floor.

Step 2: Grip the Parallel Bar with your palms facing inward and your arms straight, hanging from the bar with a slight lean forward.

Step 3: Include your core and lower your body by bending your elbows, keeping them close to your sides.

Step 4: Go down until your upper arms are parallel to the bar, make sure that your shoulders remain stable and down.

Step 5: Push through your palms to extend your elbows and raise your body back to the starting position.

Step 6: Keep your body straight and avoid swinging during the movement for maximum control.

Step 7: Breathe in as you lower your body and breathe out as you push back up to the starting position.

2. Ring Push-Ups

How to Perform:

Step 1: Set up your rings tightly, making sure they can support your body weight.

Step 2: Adjust the rings so that your hands are at about shoulder height when you grip them.

Step 3: Stand facing away from the anchor point and grip the rings with your palms facing each other.

Step 4: Walk your feet back to create tension in the straps and position your body in a plank position.

Step 5: Lower your chest towards the floor by bending your elbows while keeping your body straight.

Step 6: Push down your palms to return to the starting position, fully extending your arms without locking your elbows.

Step 7: Maintain a strong core throughout the movement to keep your body stable and aligned.

3. Straight Bar Dips

How to Perform:

Step 1: Stand between the bars and hold the straight bar with an overhand grip, hands shoulder-width apart.

Step 2: Jump or step up to lift your body off the floor, supporting your weight with your arms.

Step 3: Keep your elbows slightly bent and your legs extended behind you, include your core.

Step 4: Lower your body by bending your elbows, allowing your shoulders to plunge toward the bar.

Step 5: Train to lower yourself until your upper arms are parallel to the floor or slightly below.

Step 6: Push through your palms to lift your body back to the starting position, straightening your arms fully.

4. Korean Dips

How to Perform:

Step 1: Begin by gripping the parallel bars with your palms facing inward and your arms extended straight down.

Step 2: Include your core and lean slightly forward while keeping your body straight from head to heels.

Step 3: Slowly lower your body by bending your elbows, keeping them in close to your sides.

Step 4: Train to lower your chest towards the parallel bars while maintaining a forward lean.

Step 5: Hold concisely at the bottom of the movement to maximize muscle engagement before pushing back up.

Step 6: Push through your palms to lift your body back to the starting position, make sure control throughout the movement.

Step 7: Keep your elbows slightly bent at the top to maintain pressure in the muscles and prevent  locking out.

Conclusion

You don’t need a gym to build a big chest. With regular, proper technique and intelligent progression, these calisthenics chest exercises can build muscle mass, strength that weight training.

From simple push-ups to advanced movements like Korean dips and pseudo planche push-ups, calisthenics offer incessant ways to challenge your body. Focus on perfect form, push yourself increasingly, and you’ll notice your chest—and entire upper body—transform naturally.