What are the best calisthenics exercises to build a bigger chest? Here is my favorite routine for building a bigger, stronger chest.
If you are interested in building a larger chest, a calisthenics workout routine may be the answer. Since I started incorporating calisthenics into my chest workouts, I have noticed an increase in two things. First, the size of my chest has increased due to the physically demanding nature of calisthenics. Second, my chest muscles have increased in endurance greatly. Overall, I have found that adding calisthenics based exercises into my chest routine has had a positive impact on the development of my chest.
The below routine can be done as its own workout, or incorporated into a bodybuilding regiment. Either way, adding these exercises into your routine will yield greater size and endurance to your chest muscles. The chest is broken down into three muscle regions: pectorals major, pectorals minor, and the serratus anterior. Each of these three regions work together to facilitate the movements required of the below exercises.
1. Body weight Dips
Body weight dips are a powerful exercise for developing upper body strength, primarily targeting the chest (pectoralis major), triceps, and shoulders (deltoids). They help enhance functional strength by mimicking natural pushing movements, which can improve performance in daily activities and sports. This exercise also engages the core muscles for stability, leading to better overall body control and balance. Additionally, dips promote joint health by increasing the mobility and stability of the shoulders and elbows when performed correctly. Versatile and convenient, body weight dips can be easily adapted for various fitness levels, making them an excellent addition to any strength training routine.
To perform body weight dips, start by grasping the parallel bars with an overhand grip and supporting your body with your arms fully extended. Keep your body upright, shoulders down and back, and your core engaged. Slowly bend your elbows and lower your body until your upper arms are parallel to the ground or slightly below, leaning slightly forward to engage the chest muscles more. Push yourself back up to the starting position by straightening your elbows, ensuring the movement is controlled and steady. Avoid swinging or using momentum, and keep your elbows close to your body throughout the exercise to protect your shoulders and maximize triceps engagement.
2. Decline Pushups
Decline pushups primarily target the upper chest muscles (clavicular head of the pectoralis major) and the shoulders (anterior deltoids), making them an excellent exercise for upper body strength. By elevating the feet, decline pushups increase the intensity compared to regular pushups, providing a greater challenge for the chest, shoulders, and triceps. This variation also engages the core muscles more effectively, as they work harder to stabilize the body in the inclined position. Additionally, decline pushups can help improve shoulder mobility and stability, reducing the risk of injury. Incorporating decline pushups into a workout routine can enhance overall upper body muscle definition and strength.
To perform decline pushups, begin by placing your feet on an elevated surface, such as a bench or step, with your hands positioned shoulder-width apart on the floor. Keep your body in a straight line from head to heels, engaging your core to maintain stability. Lower your chest towards the ground by bending your elbows, keeping them at a 45-degree angle to your body. Once your chest nearly touches the floor, push through your palms to return to the starting position, fully extending your arms. Maintain a controlled and steady movement throughout the exercise, ensuring proper form to effectively target the upper chest and shoulders.
3. Ring Pushups
Ring pushups provide a dynamic workout that targets the chest (pectoralis major), shoulders (deltoids), and triceps, while also significantly engaging the core and stabilizer muscles due to the instability of the rings. This instability challenges the body to maintain balance, leading to improved coordination and muscle control. Additionally, ring pushups allow for a greater range of motion compared to regular pushups, promoting better muscle activation and flexibility. By performing pushups on rings, you can enhance overall upper body strength and functional fitness, making it a valuable exercise for comprehensive muscular development.
To properly perform ring pushups, start by adjusting the rings to a height that allows you to maintain a straight body line when in the pushup position. Grasp the rings firmly and assume a plank position with your hands shoulder-width apart, feet together, and core engaged. Lower your body by bending your elbows, keeping them close to your body as you descend, ensuring your chest moves between the rings. Once your chest is slightly below the level of the rings, push through your palms to return to the starting position, fully extending your arms. Maintain a controlled movement throughout the exercise, focusing on stability and proper form to effectively engage the chest, shoulders, triceps, and core.
4. Incline Pushups
Incline pushups are an excellent exercise for targeting the lower chest (pectoralis major) and triceps while also engaging the shoulders (deltoids) and core muscles. By performing pushups with your hands elevated on a bench or step, you reduce the amount of body weight being lifted, making it a great option for beginners or those recovering from injury. This variation helps improve upper body strength and endurance while placing less strain on the wrists and shoulders compared to traditional pushups. Incline pushups also enhance core stability as you work to maintain a straight body line throughout the movement. Incorporating incline pushups into your routine can lead to better overall muscle balance and prepare you for more advanced pushup variations.
To perform incline pushups, start by placing your hands shoulder-width apart on an elevated surface like a bench or step. Position your body in a straight line from head to heels, engaging your core to maintain stability. Lower your chest towards the elevated surface by bending your elbows, keeping them at a 45-degree angle to your body. Once your chest nearly touches the surface, push through your palms to return to the starting position, fully extending your arms. Ensure a controlled movement throughout the exercise, maintaining proper form to effectively target the lower chest, triceps, and shoulders.
5. Wide Grip Pushups
Wide grip pushups are beneficial for targeting the chest muscles more intensely, particularly the outer portions of the pectoralis major, due to the wider hand placement. This exercise also engages the shoulders (deltoids) and triceps, though to a slightly lesser extent than standard pushups. The increased chest activation helps in building a bigger and broader chest, making wide grip pushups an excellent calisthenics exercise for chest development. Additionally, they improve overall upper body strength and stability while enhancing muscle endurance. Incorporating wide grip pushups into your workout routine can lead to more balanced muscle growth and greater upper body definition.
To perform wide grip pushups, start in a plank position with your hands placed wider than shoulder-width apart. Keep your body in a straight line from head to heels, engaging your core for stability. Lower your chest towards the ground by bending your elbows, keeping them flared outwards slightly. Once your chest is close to the floor, push through your palms to return to the starting position, fully extending your arms. Maintain a controlled and steady movement throughout the exercise to effectively target the chest, shoulders, and triceps.
Conclusion
As a final note, calisthenics exercises that target the chest are an effective way of building mass and strength. The movements discussed above are some of the most optimal ways of building the chest, shoulders and triceps with little or no gym equipment. They can be added to a pre-existing weight lifting routine, or can be done together as a stand alone workout. Either way, incorporating calisthenics based chest exercises into your routine is a proven way to build upper body muscle.