Calisthenics CHEST Workout for Beginners & Advanced | 6 Exercises

[@nube6931]

1| Wide Pushups - 4 x 8 Reps/90 Sec Rest - Target: Outer Chest 2| Hindu Pushups - 4 x 8 Reps/90 Sec Rest - Target: Upper/Lower Chest 3| Explosive Pushups - 4 x 8 Reps/90 Sec Rest - Target: Full Chest 4| Diamond Pushups - 4 x 12 Reps/60 Sec Rest - Target: Inner Chest 5| Bench Dips - 4 x 12 Reps/60 Sec Rest - Target: Lower Chest 6| Decline Pushups - 4 x 12 Reps/60 Sec Rest Target: Lower Chest 4 x 8 Means 4 Sets of 8 Reps etc. Using this for my Bro Split workout routine hopefully to make some gains and a Aesthetic Body, Just need workout for the other bodyparts. Hope anyone who sees this finds it helpful.

[@Shuegui]

Thank you. Greetings from Mexico.

[@jay7ven]

Any progress?

[@GradyHendrix-pf3vx]

Thanks for putting this!

[@SARidom-ui7cn]

Wide pusup 90sec rest does it meen 90sec rest in between every sets

[@iferiii3647]

Dude decline push up is for upper chest.. not lower..

[@kags4506]

Wide pushups(Outter chest): 1:42 Hindu pushups(Upper+Lower): 2:33 Explosive pushups(Full chest): 3:50 Diamond pushups(Inner Chest): 4:35 Bench dips(lower chest): 5:20 Decline pushups(Upper chest): 6:41

[@theymademepickaname1248]

Dodge Duck Dip Dive Dodge

[@elementalairsoft7286]

@Gwyddion Flint hindu and psuedo are a shoulder push up they still activate a little bit of chest, imo incline , decline, reg push up, wide, narrow, explosive is enough to build a nice chest

[@saynted5307]

@Gwyddion Flint it also targets chest…

[@the-pokeworld]

@@elementalairsoft7286 hindu pushups pumps your chest

[@elementalairsoft7286]

@@the-pokeworld like i said ? They even active glutes and hamstrings so what's the Point in discussing two right answers?

[@sayyer10]

Nice. I am done with gym. Been doing it over 20 years! And as I am in my mid 50s I notice I am losing mass. Started doing calisthenics 1.5 months ago (although at beginner stage) but happy to already put on 1kg and better definition!

[@CalisthenicsFamily]

Nice work, keep it up!

[@rac10doruk31]

dudes a real gym veteran

[@mariomirquis9393]

For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life John 3:16

[@justinfung4351]

You were clearly doing something wrong at the gym.

[@theyetianimators103]

I found this about 3 months ago, and I will be honest it did give me massive results. My chest increased like 1.5 times in this time while using the advanced variation of this routine, aswell as some shoulder and triceps gains. 100% recommend this programme 💯👌💪

[@willgrindley77]

How often did u do it

[@brucepaddle9769]

You guys pump out really helpful, practical videos! Really appreciate how you take the time to think out what needs to be covered, don't fill the time with a lot of useless blab & nonsense - give us what we need and that's that. You're such an asset to those of us who are new to calisthenics or have been away from it for far far too long a time. Thank you.

[@CalisthenicsFamily]

Thank you so much for this kind and honest comment Bruce. We really try to put out the best content that we can and messages like this make it all worth it :)

[@mariomirquis9393]

For God so loved the world that he gave his one and only Son, that whoever believes in him shall not perish but have eternal life John 3:16

[@ale9157]

I was just looking for a good chest workout, thanks man! Gonna try it this afternoon

[@CalisthenicsFamily]

Hope you like it!

[@cedricmendoza8316]

For some reason, I find the advanced wide and pseudo push ups more manageable than the basic ones. Great video! Thanks for the routine! I'll be doing this routing regularly.

[@fsvb9941]

I like ring-pushups. You can bring the rings closer to each other, for more ROM and contraction. Great vid!

[@CalisthenicsFamily]

Good tip!

[@nicpo8471]

im 14 and trying to put on mass, but i dont think im strong enough to do all of these yet, so should i just do the exercises on my knees? also my calorie intake is pretty high i eat alot

[@CalisthenicsFamily]

Yes start with the easier variations that you can do (knees) and then increase your strength until you can do the next progression!

[@johnnysmithy6792]

How’s it going

[@tibervandessel814]

Honestly i would just start with doing 100 push ups a day to increase ur pushing strengt before doing all these weird types of pushups ones u can do about 25 reps in a row u can start trying other types of push ups

[@HELLJUMPERstudios]

Don't recommend it, I'm 15 today and It's been one year since I started practicing calisthenics and gym. Don't practice too much because it affected my growth and same for a friend.

[@makka1793]

@@HELLJUMPERstudios calithenics affected ur growth

[@AlejandroHernandez-eh4eg]

Damn! I went from 4x8 clapping to 4x8 archers to 4x8 Hindu by then I was so tired with a crazy pump finished with 4x8 wide and 4x8 diamond pushups which are the easiest for me but still felt the burn! Right after my last set i finished off with a 90sec plank🔥🥵 such a good workout I'm going to integrate this is my bi weekly chest workout felt great. Much love and positivity to everyone let's get those gains!

[@m.a4277]

Got any updates?

[@AlejandroHernandez-eh4eg]

3rd time trying it Friday and it got a little easier but still was very difficult. The only thing different I added was slow negative pushups at the very end which just killed my chest completely 🤣 I don't feel like there's much more to add since it's such a solid workout already and I've been working out for many years

[@m.a4277]

@@AlejandroHernandez-eh4eg Oh that’s sick! keep it up bro :)

[@lightswitch2622]

@@AlejandroHernandez-eh4egupdate?

[@AlejandroHernandez-eh4eg]

​@@m.a4277after a few months of not doing it & going back to it, it's crazy how it leaves me fatigued with my whole upper body pumped! Just got done doing it this morning and still one of my favorite workout variations. Past months I've been working out weighted pull ups and push ups just trying to get overall stronger. This workout is fat burning and strength building all in one!

[@CalisthenicsFamily]

What is your favourite chest exercise? Let us know in the comments 😉👇 Start Calisthenics --> calisthenics-family.com/workout-plan/

[@enanann-noor986]

You guys are the pro😎 I have learned many things before from here & even today😍

[@CalisthenicsFamily]

Awesome to hear, thank you!

[@daniele1899]

I have a trapezius ache when doing dips. I use to think it was my form but after videotaping it and watching its not. What do you recomend? How can i strenght that area with calisthenics? Thanks!!!

[@Akash-p4m6z]

I'm confused about how I should combine my workout, static, and freestyle training? I train full-body three times a week on alternate days. How should I add static and freestyle training to this full-body routine?

[@alihazem1479]

I have a question, can I just target a single set of related muscles such as the chest or quads and do them alone on a single workout day? Also should I decrease the amount of rest like 2 days or even 1 day rest between each session?

[@aiden__9331]

Hindu push up and pseudo push up are on another level... My whole chest is red... Gotta get stronger✊

[@denverairport3996]

For me it's the diamond pushup that kills it

[@abrahammallam9993]

Hi Fam Just wanted to ask is doing calisthenics better for me as a track athlete or should I lift weights? because I wanna have a shredded built and not be all skinny if you know what I mean!!

[@andregpm]

I do the harder variations in all the exercises and in my first set I leave some reps to failure, but in my second set I already cant do all the reps. Do i just keep consist or do i do a workout do have better endurance, like doing 200 push ups?

[@Xplorer228]

So do you do all of these on every upper body workout along with other exercises?

[@someoneontheweb4303]

Hallo mede Nederlander! Do i rest inbetween each set? or just at the end of the sets in total for the onces that didn't mention it specifically?

[@steven469]

Yo.. I dont know why I never thought of that dip help with the band.. I always hung from above and it always felt a bit awkward. Really glad I saw that. Thank you!

[@Pharmafitness247]

thanks for this! just starting out

[@1panomotion847]

Love man got this workout

[@ChipmunkMaker90]

Thank you! Nice Video!

[@ChancyFit]

Nice workout and good explanation 🙏

[@CalisthenicsFamily]

Glad you liked it!

[@Frederm]

Do you add weights to your training programe or just body weight exercises?

[@johnlawrence1227]

Hey man I was trying to construct a solid weekly routine since I plan on sticking with calisthenics for a long time. Could u give an opinion or a modification of how you would do it? Mon- Chest Tue- arms and shoulders Wed- Legs Thu- Back Fri- full body Sat- Legs Sun- Stretch

[@diartgallapeni1421]

Do chest and triceps in the same day

[@azarya9743]

Thanks this all I needed🙏

[@babyirene3188]

Fantastic

[@marxaxe9699]

Thank you for this…. Just learning.

[@707josh]

Idk if you guys still answer comments but I noticed your hand placement when does these pushups was with your thumbs facing forward. I tried this and it felt a lot better for my shoulders, could I use this type of hand rotation for all my pushups from now on?

[@kevinortmann7214]

Thats so a good workout👊

[@nname2628]

How much rest do i have to do between each set. For example, after the first set of 4 of wide push ups how much do i have to wait to start the next one?

[@nebatorgil1nebatorgil160]

should i rest 90sec between every set or 4 set then rest 90 sec ?

[@CalisthenicsFamily]

Hey Guys, our own Calisthenics Workout App is OUT NOW📲Download here for Free: calisthenics-family.com/app

[@szngk7049]

1 week in and i am rlly getting gains thank you

[@tony_levy]

How is everything going now?

[@binbinod23]

Is it ok to do diamond+regular pushups(both in explosives) as one excercise?

[@daxaalc158]

Hindu push-ups helped a lot thank you very much!

[@snoo333]

thank you for the information.

[@scrambled4031]

These are so cool thx

[@marcelchalobah7946]

Just finished training 💪💪 would you guys compete in an calisthenics event

[@CalisthenicsFamily]

Awesome, well done! Maybe, who knows ;)

[@autisticgaming3062]

Calisthenics are so important even if you’re a weight lifter they shape your body if you have stubborn fat on the side of chest this is what you need

[@firedogz7355]

I started with doing 100 pushups every day a few months ago and now i can do these variations and excercises, i am 14

[@rohithjoy3277]

Really awesome califam , all the exercises are really effective 🔥🔥🔥🔥

[@CalisthenicsFamily]

Glad you like them!

[@noteplus2777]

Tkank you for tutorial

[@gokuio3422]

يطيك العافيه

[@felixtheking]

Killer workout dude

[@joshharo3672]

Am I supposed to wait 90 seconds between each 8 reps or between the different type to push ups

[@MrLewyboy]

Looking for alternatives to free weights due to bad shoulders. Giving this a go.

[@oscarcaro3874]

"And if this is exercise is too easy for you..." Proceeds to cry

[@luiscerna9558]

I want to increase my chest for swimming, are these excercises good for performing as well, and not just for aesthetics?

[@cheerfulheartdeepmind685]

Guys I really appreciate your videos and workouts... all exercises are beautiful in this video ... however I have to say that it's too much volume.... 6 exercises all 4 sets.... in a single workout which means the intensity is too low... if you can survive such a workout, then you have to dramatically drop the number of reps ... really far from failure... there is really diminishing return about the number of productive sets you do... I'm not saying this workout never works for anyone but, if all these 6 exercises were done each one set only, the workout would be much more better in hypertrophy terms... each set closer to failure... at least for me... I have tried everything for over 35 years again and again... and I really understand that intensity is the key.... if this volume workout is working for you then keep doing it... if it doesn't, then reduce the sets to 1 and each in perfect form close to failure (slow perfect eccentric form for 15 to 20 reps) ... some people respond better to volume, others to intensity.... everyone in calisthenics journey should constantly experiment what works best for them...

[@survivor4317]

How about doing each of them 3 sets of 20 rep ? And res a little more in between?

[@groovrzsrodriguez9119]

Thanks man

[@tatahiwilliams2752]

How often would you work out your chest in a week? Also, what’s your weekly routine? Many thanks

[@CalisthenicsFamily]

We try to target our chest muscles 2 times per week minimum. We are now doing push-pull-legs-push-pull

[@iamrubenmes]

​@@CalisthenicsFamily Wicked. I've just transitioned to this as well from doing 3 workouts a week. Still adjusting and feeling into it. Any tips with this set up? Where do you do your skills? Right now I'm doing: Pull, pull skills, legs & shoulders, chest and triceps push, push-ups only. I notice I'm using the same muscle groups and it's making my workouts less effective and I'm very tired throughout my days. I've written down all my exercises and what they target, and I guess I can use your frame to fill in a proper weekly schedule for myself. Any tips? Feel free to let me know what kind of coaching offers you have that would help me out! Thanks!

[@juanrivera8791]

I wish I could do calisthenics but my right hand has 70% mobility and flexibility. So I can't really bend my hand fully backwards. I have to knuckle push ups instead but it hurts after a while. Can any one give me advice?

[@mr_bolnik7534]

Perfect

[@fastrunner6045]

Wish i had a park like that in my area

[@ricardojimenez6427]

Bro you’re goates thanks

[@andyharu8235]

I've been working out a while but I'm still skinny. I recently started Calisthenics and I wanna gain weight. Should I add weight on these exercises for muscle growth since I'm skinny or should I not😅

[@SkillCraft345]

I am sorry to break it to you guys. But there is absolutely no way to target your inner chest. The diamond pushup will be a tricep focused movement. If you don't have any equipment, you can do 3 push-up variation for your upper mid and lower chest fibers. One where your feet are elevated and a normal pushup and one where your hands are elevated. Do them In that order because it goes from hardest to easiest.

[@user-nr5xp6yd8z]

how many reps/sets?

[@nname2628]

Do i have to do this everyday for this chest routine to work?

[@k.ycalisthenics2318]

Super 🔥🔥

[@CalisthenicsFamily]

Thanks 🔥

[@jaydevsinghrana6136]

Which fitness band you use

[@CalisthenicsFamily]

Our own! Available at calisthenics-family.com/shop/

[@elcucuy106]

Best trainer

[@CalisthenicsFamily]

Thanks!

[@alexreshotkin3645]

good workout

[@audreyhartman]

The gym was closed today and I didn’t wanna pay $10 for a day pass at a different one so this was a good workout to switch it up instead of lifting

[@sunilmudiraj4456]

Can I do this workout daily or i shld do variations

[@Felixstoll]

ah man, I'll admit, did not know bench dips for chest as well ( just with wide grip I guess cuz narrow one would work the triceps more ? )

[@CalisthenicsFamily]

Yes you're right!

[@marcosjose5804]

7:19 for overview

[@Neerajsahu30]

Thanks bro love it 💪💪💪

[@CalisthenicsFamily]

Glad you like it!

[@soumenrana3602]

Hello....plz suggest me ..i have muscle imbalance ,my left chest is more develop and proper shape than right one ...it's a big problem for me ..plz suggest me how to solve this problem...

[@Nceys_GD]

Can i improve my bench press with these exercises?

[@GlowingFernSlowedAndReverb]

I am unsure how many times this is meant to be done per week and the time you should take to recover, I started doing calisthenics 3 days ago, watched another video of a full body calisthenics video which brings me to my next point. Should I do full body calisthenics everyday or should I separate the workouts as I had done whilst lifting weights/using equipment?

[@CriMxDelAxCriM]

I'm no expert but since no one has answered I'll give you what I know/have been told. Ultimately it's about your goals and volume. So if you do fullbody every day, that's a lot of volume, you are hitting every muscle group every day. But if you aren't fully recovering in that window of time some of that volume is wasted. Which is why alot of people do splits. Because you can workout a separate muscle group while another is still resting/recovering. Splits allow you to maintain some of the volume while still prioritizing recovery. Now if your in pretty good shape, you recover quickly, sleep adequately and you are consuming a lot of protein and you wanna get crazy strong and big as fast as possible. Then do full body every day or 5 times a week. But you are giving the workouts your all at that volume you are risking injury and excess fatigue and if you aren't eating and sleeping right your body is going to struggle to have time to adequately recover on that kind of regimen. If you aren't trying to maximize gains in the quickest time possible, do splits or cut back the volume, do full body 3x a week. And look at this way even doing full body once a week you are doing better for your health and fitness than the majority of people in this world. So don't stress optimization so much.

[@GlowingFernSlowedAndReverb]

@@CriMxDelAxCriM man you took the time to write that and think about it and I am so grateful for this, thank you friend. Continue on the right path of helping others in need, of all the rest who may have seen this and said nothing you were the on who did. Thank you friend. God bless you.

[@CriMxDelAxCriM]

@@GlowingFernSlowedAndReverb your welcome friend thank you for the kind and grateful words!

[@Wholenewszn]

Pseudo pushup amd wide push up is all i need

[@luanmalan5159]

7:19

[@k.ycalisthenics2318]

Nice 👍

[@CalisthenicsFamily]

Thank you! Cheers!

[@adarshkalekar7481]

What's the floor called? It looks beautiful

[@shiv.ansh03]

Hey guys I have a question which is not related to calisthenics. Should lateral raises be done with straight arms or bent?

[@CalisthenicsFamily]

Straight arms would be our preference!

[@fernandobautista3200]

Thanks bro.

[@CalisthenicsFamily]

Any time!

[@SARidom-ui7cn]

Wide pusup 90sec rest does it meen 90sec rest in between every sets

[@Vtlaghe69]

How much rest inbetween sets?

[@Vtlaghe69]

@MOHAMMEDBAKIR AL-TALABI cool

[@CalisthenicsFamily]

We use 3 min rest for equal or less than 5 reps, 1;30 to 2 minutes for 6 to 8 and 1 min rest for greater than 8!

[@janvasickanin2933]

Back training please

[@Carry_That_Nimbus]

After spamming sets of 50 Dips, I am doing 5-6 sets of 60 Push ups each ,lol. I need to feel tired after a workout, maybe I am missing the sweetspot for gains but my results are pretty descent as well. Even do weighted dips and pull ups with a higher volume than 6 Reps.

[@TrioZaRio]

Can someone tell me the reason why he is touching a ground with chest is that correctly?

[@donaugwin1377]

Is bench dips bad for shoulders?

[@CalisthenicsFamily]

No not inherently, just make sure that you have full control over the ROM

[@donaugwin1377]

@@CalisthenicsFamily thank you brother.

[@mfm1788]

I have 20 year and i started from 5 months ago i dont know if i got good power 😢

[@ਪੰਜਾਬਖੁਸ਼ਹਾਲਸੂਬਾtranding]

Home workout day by day video upload exp , Monday chest tuseday abs extra please

[@GRT_820]

almost 14 tryna get gains

[@carrybestever2749]

How to take rest. 60 sec rest after each set or after 4 set?

[@scrambled4031]

In between each set

[@kis4659]

As long as you really need, it really does not have an effect on your gains unless you are being stupid and having more than 5 minutes rest periods to the point your heart rate goes all the way down.

[@IBecameAMan]

God Bless You

[@CalisthenicsFamily]

Thanks!

[@rage1044]

Man it's hard for the beginners how can we do explosive with RDX

[@Markwraa]

4:33 there is no inner chest. Diamond pushups are hitting the triceps.

[@krishsingh4090]

Keep working bro ,your views have decreased a bit but never give up !

[@CalisthenicsFamily]

we'll do!

[@krishsingh4090]

@@CalisthenicsFamily 😁👍

[@krishsingh4090]

@@CalisthenicsFamily if you don't mind can I ask a question. How to engage core?

[@dhruvvashishth3122]

I did this workout today. Whenever I do bodyweight chest workout my arms and shoulder give out first and i do not feel much strain in my chest. What am I doing wrong?

[@CalisthenicsFamily]

Try to pause at the bottom of the reps in order to decrease momentum :)

[@Alleymate]

You need to retract ur scapula when traning chest, ur shoulders take over when u protract ur scapula

[@grommie]

3 Diamant push up is al zwaar genoeg. Goed bezig mannen.

[@CalisthenicsFamily]

Dankjewel, blijf oefenen!

[@SalarArbaz]

Why do we need that many different push-ups when only explosive and clapping push-ups are enough because these effects on the whole chest at the same time?

[@panakitikos]

Hey Yannick you look alot like Xabi Alonso

[@k.ycalisthenics2318]

Second 🥈

[@suhasalavala1648]

This is for beginners?