Calisthenics for UPPER CHEST GAINS

[@goodyeoman4534]

One of the hardest habits for me to break was flying through reps. When done slowly and with intense focus and control, push ups, pull ups and dips become so much more effective. And combining that approach with the concept of working to about 80-90% of my max reps in a set has given me decent results.

[@Kboges]

Yeah that pretty much sums it up right there. If more people did that, they would get some solid results.

[@shiva.19]

.

[@schonkigplavuis8850]

Yes exactly, that is why i cannot train more than (sometimes) 20-40 minutes. The slow down explosive up just really rips my muscles perfectly.

[@goofball1_134]

I was always surprised when people said they could so so many push ups while I could barely do any. I then realized that they did fast push ups which completely removes any muscle use during the negative. They were often skinny too which makes push ups easier imo because I noticed when I bulk I can do less bodyweight push ups and I can do more on a cut. Maintaining good and consistent push up form while doing the push up at slower pace really tested me way more and I got the results I wanted.

[@goodyeoman4534]

@@goofball1_134 I'm naturally skinny and could always do at least 30 controlled push ups. More if I'm training strength endurance. But like I said above, I've changed tack and never do above 20 reps of any upper body exercise now.

[@joaquimsanches4119]

This channel man, changed my life. Thank you for the content you provide, absolutely changed the way I view fitness, and I'm better because of it.

[@Kboges]

Dude that is so amazing to hear! I'm so happy and that's the reason for all this. So stoked to hear that. Keep up the good work and don't hesitate to reach out if you ever have any questions!

[@senki1727]

@@Kboges i was 70 kilo in januar ,now i m almost 90 and what i gained is mostly muscle thank to you and some other self improving chanel.

[@VideoStyler09]

@@senki1727 cap

[@Perish22]

The most straightforward content - saves time, maximises effectiveness and efficiency. Thank you sir.

[@Kboges]

Thank you!

[@Jonbo.z]

Absolutely stunning physique, thank you for stressing the basics and opening my eyes to getting more from each movement 🙌

[@Kboges]

Wow thanks! It's my pleasure, my friend. Happy you find the content enjoyable!

[@mace4978]

The push up is such a rich movement, I feel like we will never stop finding new variations. And on top of that you have all the dynamics variations like clapped push ups and more. Great video, still straight to the point. Keep it up Kyle !

[@absoluteunit8628]

I recently discovered a calesthenics park at an elementary school within walking distance from my apartment. I've been using your pull up unlocked program with the various bar heights the park has available. I've also started to perform dips for the first time in my life. I can do 3 sets of 5 right now. I enjoy the days I can perform the ladder sets the most, though I enjoy any moment I am training. Currently doing pull ups, chin ups, dips, push ups, lunges, squats, over head press, curls, and shrugs. Thank you for all of the information kboges. You and Jeff Nippard have transformed my life over the past 4 months. This is just the beginning.

[@cronikvialo5463]

Fun story: the first time i did dips was between too armchairs when I was young, I found it while being bored waiting for lunch lol, I was like wow this is fun, and did it once in a while for fun when I was bored waiting in the living room. Best wishes on your journey !

[@absoluteunit8628]

@@cronikvialo5463 That's funny, thank you!

[@bengalboypaco3140]

Dude dips are bout to change your life

[@bbcoolk9178]

You got an update on your sucess??

[@ilikefifa16]

Every time you post I get so excited. You’ve had me completely rearrange the way I workout and eat. Thank you for everything!

[@Kboges]

Noah! It's my pleasure! Thank you for the support and the kind feedback!

[@DREDD.7356]

It's rare to get sincere genuine advice now days.I appreciate your wisdom brother. Much love.

[@Kboges]

Thank you, brother! This is super kind of you. Much appreciated 🙏

[@romad1272]

the man himself

[@joaoryu7106]

Kyle, you did it again. The straightforward introduction, the science and how to apply it in such a short time, without no bullshit is amazing. Keep jt up

[@Kboges]

Thank you, my friend! Much appreciated!

[@sikrivarun]

Keep the good work on, the simple & straightforward no bs videos are a rare on youtube & you are making quality content here sir! 🐐

[@Kboges]

Thank you, Varun!

[@trik3002]

What a clean pushup, perfect, always feel good to see pushups with proper form and slow tempo.

[@Kboges]

Thank you, Tri K. Good push ups are properly hard!

[@jerryoshea3116]

That 'Push up' has been in use with the Brit Royal Marine Commando training for Decades (,Their fitness levels&Tests are seen as the toughest around the world)

[@jessed3884]

looks like today is gonna be chest day. thank you for the added motivation good sir.

[@Kboges]

HAHAHA! Enjoy, Jesse!

[@Iugeer]

@@Kboges What country are you in?

[@djj3357]

Kyle's approach is so well thought out! He's literally, a physical training sensei!! Thank you for your attention to the details. You are appreciated sir!! 🤙🏾🕉

[@Kboges]

djj dude I love your comments and always look forward to them. This is so awesome because a handful of my in-person clients call me sensei as a joke! They will get a kick out of this. Thank you my friend! Much appreciated!

[@mohamedorayith4626]

Finally, I've been looking for a quality video on upper chest as it is scarce content regarding that muscle group Thanks as always my friend!

[@Kboges]

Thanks, Mohamed! I am happy you found it!

[@justsayy]

I appreciate you man! The only fitness KZbinr that genuinely replies to the viewers and I love how you are one with your community!

[@SynerstarHealthOver50]

Love this channel! Really inspired me to engage in calisthenics on a regular basis and I've had great results the past 4 months - at 52 years of age, no less. I can actually see my abs now - which I would have thought to be nearly impossible a year ago. I did start to add weights about 8 weeks ago - farmer's walks and Hex deadlifts once a week - and they have made me even stronger. K boges channel is a treasure!👍

[@Kboges]

This is great to hear! I think carries and trap bar deads are probably the two best weighted movements to add. I'm a huge fan of both these exercises.

[@SynerstarHealthOver50]

@@Kboges Nice to get approval from the 'Pro' 👍

[@hurcorh]

I never used to do push ups. Bench press and all the other chest movements. For two months I’ve done nothing but push up variations focusing on form and volume. For laughs I loaded up the bench today and did some bench press. Easy PR and it felt light. I’m still stunned.

[@Kboges]

Thanks so much for sharing, Rhys! I hope more people see this! Push Ups are legit, and when I owned a gym, the strongest benchers in the gym were always the guys doing tons of push ups, too. I think it is one of the best bench press assistance exercises.

[@fuegosthekid3200]

K boges channel has become truly one of my favorite on KZbin, great advice

[@Kboges]

That is super kind of you, dude! Thank you!

[@leoescalante8135]

This channel is what Ive been looking for! Im in calisthenics for 2 years and have been searching about the questions I have in mind. This is the Answer!! More power to you Kyle!

[@Kboges]

Thank you, Leo! I'm glad you enjoy the content!

[@PrymusWebHosting]

I love this channel. I’m a fitter person because of it.

[@Kboges]

I love hearing how people have improved their fitness. Thanks so much for sharing!

[@wasd6283]

this is some of the best and most concise information on bodyweight upper chest training I've come across on youtube. thank you for the knowledge you keep sharing here without all the sensationalism and marketing a lot of other fitness channels bloat their videos with. also, I like that your videos are easily digestible for beginners and that many of your principles are applicable to a lot of training protocols. anyone can learn something here.

[@Kboges]

Thanks for the kind words, Wasd!

[@Benjy1]

Love this channel I appreciate all your videos

[@Kboges]

Thank you! I appreciate the kind words and support!

[@budgetlifter]

have been doing exclusively weighted push-ups and weighted dips as my only 2 chest exercises in the last 4-5 months and honestly it's great. I used to train bodybuilding style, doing sets after sets of flies and whatnot but literally couldn't do dips, now 1 year later my 1 rep max weighted dip is 25 kg and I easily do 10 weighted push-ups with 15 kg on my back. My Chest also looks better. I still have a weak spot for incline dumbbell bench, I think it's a great exercise but overall dips and push-ups are really all you need.

[@Kboges]

So happy you shared this! That is exactly how it's supposed to go. BTW, incline bench is a pretty cool exercise. I don't do it any more, but when I was a kid, it was the only bench press that really resonated with me.

[@keeran9306]

What do you use to weigh down your pushups?

[@budgetlifter]

@@keeran9306 put a plate on my back it's kind of awkward definitely need to get a weight vest to attach plates to

[@daynemin]

@@keeran9306 backpack with water bottles

[@cronikvialo5463]

I do exactly the same 3 exercices for my chest, but barbell for incline bench. Keep up the good work bro

[@yousufmomand3808]

If you want to be fit and strong this is it , just follow this dude.

[@Kboges]

Thank you for your endorsement, Yousuf! That is super kind of you, my friend!

[@patt9612]

Man comes speaks facts and knowledge and goes.... respect sir

[@savagersd5340]

K boges the best calisthenic teacher i have ever seen. Keep up the good work man!

[@Kboges]

That’s too kind, brother and I’m not convinced I deserve that title, but I truly appreciate it. 🙏

[@TheGrenadier97]

Found your channel few days ago, really like how you show good content in a direct, short and simple way. Excellent!

[@Kboges]

Thank you! I'm happy you found it and enjoy the content! I appreciate the support!

[@ganjone77]

Your content is absolute gold! Thank you for changing my life and prospective on fitness and training. I wish you all the best the world can give you!!! ❤

[@Kboges]

That's very kind, my friend. Thank you for the support and the positive vibes!

[@marlonramanan9112]

I recently started watching k boges. I love how he explains. This is stimulating something in me. I've always just done like a mix of things over the years. Not a gym guy. Exercise at home, doing beach body power 90, power 90 master etc. But I'm only really learning to get more out of my movements from said programs and just doing basic pushups. Anyways guys. I'm. 38. Father of one. Being a dad has reduced my free time so when I get moments to squeeze a workout in or a set in during portions of the day, I make sure I'm getting the best out of every Rep. Thanks kboges

[@Kboges]

Marlon! This is such an awesome message, brother! I'm right there with you... closer to 40 than 30, father of 1, and with time being limited, it's all about getting the most out of every rep. Thanks for sharing, my friend! I hope other dads see this and see that you don't need a ton of time or a gym membership to stay in shape and set a great example for your kids.🙏💪

[@marlonramanan9112]

@@Kboges thank you my brother. Much love from Trinidad and Tobago :)

[@Gh0st_Eye]

Man thanks for making this content, i was searching for calisthenics tutorials and workouts for a long time already and you are a great example to follow. Thanks!

[@Kboges]

Thank you, Gh0st Eye!

[@healthyhippy4282]

Love how precise and to the point your content is . Thank you

[@Kboges]

Thank you!

[@mackprime6975]

Im overweight and have very enlarged gynecomastia and although I’ve come to accept the fact I will eventually need to get surgery to remove the gyno completely, my thought process is at least lose weight/burn off all the fat that I reasonably can before I get surgery so I can say that I have a legit medical problem rather than wanting a cosmetic procedure, if that makes sense. And I’ve been following and doing alot of your exercises like squats, push-ups, horse stance etc and I’ve seen very promising progress so far I’m excited to implement the stuff in this video too! Thank you!!!

[@Darealkibbi]

In k boges WE TRUST❤️🤝🏻

[@Kboges]

🙏💪

[@wavekicker]

Love your content. Short, precise, relatable! Would love to see a video about how to write your own programming. I often feel lost in the crowd of workout possibilities with no clear direction for proper strength and muscle mass development.

[@Kboges]

Thanks, CA! That would be a great topic to cover! Thanks for the suggestion!

[@huhhuhhuh4069]

Thanks K boges!

[@Kboges]

My pleasure, huhhuhhuh!

[@JedLiKenneth]

Thank you for all you do. Started out weight training; lifting heavy & machines. Gradually shifted into Calisthenics w/ weights & I can’t go back. Fitness FAQs is great however your page is just as great. Love the information from both channels.

[@Kboges]

Thank you! I'm a big fan of Daniel's work. Top notch stuff, and in my opinion, one of the top content producers around. I like to think that we address the content from different angles and perspectives that are ultimately complimentary.

[@timothyscibor9504]

just did 100 of the variation. started with 10 immediately felt different. Did my sets of 3 sets of 30 and couldn't believe the feeling. Could feel a lot more. Like the rolled forwardness of my shoulder, or higher left shoulder. Like the normal kinks but it just felt good to feel like my entire top chest was being targeted regardless of my shoulder. Can only imagine the benefits of finally targeting those areas evenly. Hard to articulate but this is def going in the variations permanently.

[@Kboges]

So glad you tried it out, Timothy! I'm stoked to hear it target the right area. Thanks for sharing and let me know how they treat you over the long run!

[@genmaicha_]

yet another banger vid man

[@Kboges]

Thank you, genmaicha!

[@genmaicha_]

@@Kboges oh while i have you, id like to float the idea of a "unlocking your first pushup" video, similar to the one you made for pullups. i'm currently building to a push using inclined pushes, and id love to know your thoughts on that

[@videogametrolls7590]

Bro how do you not have a million subs your the best health/fitness channel on KZbin!!!

[@Kboges]

Thank you! Maybe one day, but if it never happens, that is OK too! Thanks for the support!

[@videogametrolls7590]

@@Kboges do you take donations bro, I would like to support your channel!

[@gaatjegeenrukaangek6]

thank you for the no nonsense explenation, I've got a pushup bar here and I will incluede your advice. let's see what it brings.

[@Kboges]

Enjoy!🙏

[@jasonnewton7028]

Your workout space is the best !!

[@ankitmehrotraindia]

Thanks for keeping it crisp!

[@Kboges]

Thanks for watching!

[@Meridaytulum]

The man is living proof of what works, and what's important.

[@Kboges]

🙏💪

[@LeeDowningKeat]

Great video and more evidence of why the push up is a such a great exercise

[@Kboges]

Hey Lee! I hope all is well, brother! Thanks for the kind words! Totally! The push up is unmatched in versatility. It has an application for just about everything.

[@LeeDowningKeat]

@@Kboges do you do much or any weight training anymore or tempted too

[@2gyi718]

Hey thanks for the knowledge!

[@Kboges]

My pleasure! Thanks for the support!

[@khalidmelouka6035]

simple and straight to the point. Thank you. I'd be very happy to see another video on arms and shoulders.

[@Kboges]

Thank you, Khalid! Chest out the video called "blow your shoulders up" and calisthenics for aesthetics series I did a few years back.

[@chitrakchatterjee7495]

Truly helpful video as always. Thank You.

[@CyrexxDBD]

Always a good day when Kyle uploads

[@Kboges]

Thank you, SOA!

[@romanfeo]

Thank you so much for such an amazing variation, Kyle! I'll definitely include it in my routine)

[@Kboges]

My pleasure, Roman! Thanks for the comment!

[@thedon9670]

Loving the principles of your system Kyle! The only difference I make is I go to failure on my sets and I workout day on day off. Nice to have off days and also nice to push hard on training days! I can see good progress as a 50 yo who's mainly done weights until recently. Cheers brother!

[@Kboges]

Hey Don! That is a great way to do it. The cool thing is that you have a lot of flexibility with how you structure your approach. It ultimately comes down to preference, that's what's so cool! Keep at it brother!

[@Zenitram9000]

I learned so much just now! Thanks for the information Kyle!

[@Kboges]

Thanks Pablo! I'm happy to hear that!

[@botakberjambang5413]

Thank for sharing this tips brotha..i really need this for my upper chest

[@Suplado68]

I just started doing the reverse grip push-ups because of a gymnast that said to do ring-turn-out push-ups. I thought they’d have the same effect without using rings. It works!

[@Kboges]

Yeah totally! On rings they are legit too! Very tough exercise.

[@andykumar768]

Thanks for all the calesthenic educational videos… based on this, would love to see something which focuses on triceps… really my weak area and needs work along with shoulders. Thank you and love all your videos… have learnt a lot from them. Enjoy your day

[@blueicer101]

This is a very informative video. I thought I'd have to do elevated pushups but the other options of a reverse grip and close grip will probably be enough for me to grow my upper chest without needed a box of chair or bed. It also feels a little bit safer. Thanks dude. You're the goat.

[@neddyf00]

@Kboges Thanks so much for linking me to this specific video of yours. Your method is great. I should try it.

[@Kboges]

My pleasure!

[@mr_0n10n5]

My whole life, I did my reps slow and controlled. I used to get frustrated that mo matter how fast or slow I went, I couldn't break past a certain number of reps but this made me more confident and trusting of the process

[@4000angels]

Great video, as always. Thank you. Please keep it up.

[@Kboges]

Thank you, my friend!

[@CBas-]

Great as always Mr. Boges 🔥

[@reggi_iok]

This is such a good video,thank you man

[@luker1hutcher315]

FAbulous tips Man.....I have to get me one of those parallette bars, reverse grip pushups are just what I need i think, as 'bicep' pushups (hands facing behind!) are a currently bit brutal, this would be a nice warm up progression to that. Greetings from across the pond, UK!

[@harleydelacruz8104]

please do more about chest building!

[@Kboges]

Noted! Thanks for the suggestion, Harley!

[@angeljavier5982]

My man's very well-spoken. Good video man

[@Kboges]

Thank you, Angel!🙏💪

[@mariosathanasiadis5337]

You are the best, keep up the grate work.

[@Kboges]

Thank you, Marios! I appreciate that!

[@dias7956]

You are literally the definition of a CARVED Body

[@0razuumy121]

favorite calisthenics channel

[@Kboges]

Thank you!

[@Italy55]

Thank you for this greatly needed advice/demo

[@Kboges]

Glad it helped!

[@JcGainz]

This answers literally all my concerns with backed research thanks man, and corrected some of my thoughts and mistakes. Now I can really enjoy my workout routine with out worry 👌

[@Paroex]

One exercise which I find implements all of these factors, while being shoulder-friendly, is a specific variant of feet elevated RTO (rings turned out) push-ups. Basically, set the rings low to the ground and place your feet on something which puts your body at a 30-45 degree angle to the ground (like in this video). At the bottom of the push-up, a "neutral" grip (palms facing inwards, to your sides) will probably feel most natural. As you push yourself up, rotate the rings so that the top position will have your palms facing forwards, towards your head. Also, make sure the rings touch at the top, ensuring a narrow position. For even more upper-chest focus, you can push the rings forward, away from you, in the direction of your palms.

[@sunriseboy4837]

Excellent. Thank you.

[@jndrgr]

I'm trying to go minimalistic as possible so I was doing only dips, pullups/chin ups for a few years since they use almost 100% of bodyweight and squats as well. Few month ago I implemented kettlebells with my bodyweight exercises to avoid monotony and results are great! Started push ups again to have all pushing directions: dips - downward, push ups front, and KB presses - overhead press. These are perfect combination!

[@robertosadan4674]

What is your routine?

[@hambikv8005]

I really needed this thank you very much.

[@Kboges]

Glad you found it useful! Thanks for watching!

[@stevegallacher88]

Great advice friend, many thanks.

[@Kboges]

Thanks, Steve!

[@jesseoleary]

what a wonderfully informative and concise video.

[@Kboges]

Thanks, Jesse!

[@fernandoordaz]

Awesome, I'm going to try these tomorrow

[@blackreaper3793]

Can you do a vid consisting of building and improving neck and traps? Always grateful for the content provided

[@Kboges]

Yeah! I ned to start training neck again... I plan on making a video on this. Traps too! Thanks for the suggestion!

[@magikal402]

Works great, thank you!

[@SpencerCreskey]

this channel is sooooo underrated

[@davidwalsh9850]

Excellent as usual.

[@Kboges]

Much appreciate, David!

[@brandoncausey645]

I do feet elevated ring pushups with a close grip. Best upper chest pump ever. Very deep rom. Can't wait to try your variation!

[@Kboges]

Yeah those really pup the chest up for sure. Try that supinated grip! I think you will like it. You can always start with supinating just a little past neutral, then going more and more and you gain the comfort with the movement.

[@StrongandConditioned]

K Boges uploads are anticipated like Michael Jackson albums were in the 80s.

[@Kboges]

Hahaha. Dude, that is amazing. Thanks so much for that compliment

[@normalguywithaphone9666]

exaclty what I need!

[@Kboges]

Perfect! Glad you saw this, normal guy!

[@davidharris8155]

You like having a personal trainer for free.... super-intelligent thank you good job

[@miquebts]

The key to hit upper chest is not inclined stuff, you need rings and use the scapulas, do push ups with neutral and suppinated grips a little open like if you were going to do a fly but doing push ups and that's it that's the secret to target upper chest

[@zweistein3059]

thanks as always straight to the point a very useful

[@Kboges]

Thanks you, stein!

[@thedon9670]

Chest day Monday let's go!

[@jamesbusbyhair2828]

This is amazing information love it 🙌🏽

[@Kboges]

Thanks, James! I'm glad you enjoyed it!

[@brucehelppie6119]

another great video, kyle. i'm presently not doing any pushups as a separate routine because i'm doing 100 6 count burpees daily. when i feel a change in routine is due, i'll try to remember this information.

[@Kboges]

Good idea to structure pull ups like that given the daily burpee routine! Sounds awesome, Bruce!

[@AraziEdwards]

Even high repetitions of calisthenics exercise can produce gains as long as you're hitting close to failure, because it causes more and more muscle recruitment in the HTMU(High Threshold Motor Units) muscles of the body.

[@Kboges]

Spot on!

[@ZDude55]

Sick bro! Looking like Goku with that weighted vest

[@Kboges]

That's a hell of a compliment, my friend! Made my day! Thank you.

[@PaulLeMay3218]

Awesome information. Thank you for sharing. ❤️🇨🇦

[@Kboges]

It's my pleasure, Paul! Thanks for watching!

[@PaulLeMay3218]

@@Kboges I also find slowing down the negative makes a difference for me.

[@mohamedorayith4626]

I really hope you can make a specific video on central elbow pain during push ups and dips !

[@BushGinger]

Good video. Its like the wing chun style push up to emphasize upper chest and tricep. I noticed doing standing supinated barbell presses was awesome to pump the upper chest too similar to supinated bench.

[@jonahbrownlee530]

Can you do a video on pull-ups for forearms and grip strength? I also seem to fatigue with pull-ups because of my poor grip and forearm strength…

[@Kboges]

Ahh that's a good topic! It's on the list!

[@ya-ohsharalkidd]

Great information and knowledge. Keep sharing. Peace.

[@Kboges]

Thank you tsadak!

[@KG-jh4on]

Hey Boges, hadn't heard of you but saw guys talking about you on the bwf reddit. Been binging your videos and now you're up there with the likes of FitnessFaqs for my calisthenics resources. Been training over 5 years, it has gotten harder and harder to find content that can still teach me something new. Thanks for the knowledge and experience based content!

[@Kboges]

Dude that means a lot! Thank you so much for the kind words and don't hesitate to reach out if you ever have any questions!🙏💪

[@okra3000]

I can't wait for a lower chest video. I've never been able to define my lower pecs.

[@Kboges]

Wow really? This isn't as common. Dips should do the trick.

[@racistindian5316]

That is one of the most defined and beautiful triceps I have seen 😍😍. Awesome physique man.

[@Kboges]

Dude that's a huge compliment! Thank you!

[@reflection8599]

Thank you mate. Push ups are underrated.

[@Kboges]

Thanks, Reflection! I agree. Honestly, I think they are one of the best upper body exercises in general. Just a tragedy most people perform them with horrendous form and then dismiss them.

[@werkingit]

slow and controlled pushups give you an out of this world pump

[@Kboges]

100% agreed!