The first exercise is the Diamond Push-Up. Your goal for this exercise is to do 4 sets of 8 to 12 repetitions. You will definitely feel this exercise in the inner side of your chest and also in your triceps. Make sure to have a straight line in your body by activating your core. If it’s too hard to perform on your feet, you can also do this on your knees.

Exercise 2 – Chest Slide

The second exercise is the towel slide. For this exercise, you also have to do 4 sets of 8 to 12 repetitions. You will feel this exercise in the outer and inner sides of your chest. If you want, you can make the exercise harder by making harder slides by taking a larger towel. The wider you go, the more you will feel it on the outside of your chest. 

The third exercise of this Best Calisthenics Chest Workout at Home are regular Push-Ups. Also aim for 4 sets of 8 to 12 repetitions, because this is the optimal repetition range for building muscle mass. For this exercise, you want to have medium width and your elbows have to go alongside your body. If this exercise is too hard for you, you can also perform the exercise on your knees.

In this exercise, we will be doing Incline Push-Ups. Put your feet on the ground and your hands on an elevated surface. Aim for 4 sets of 8 to 12 repetitions. This exercise targets the lower side of your chest. If you want to do an easier variation, you can put your hands on a higher elevated surface. 

Exercise 5 – Push-Up Hold

The last exercise of the beginners part from this Best Calisthenics Chest Workout at Home is the Push-Up Hold. You have to take a little wider stand than with the regular Push-Ups. Make sure to hold a 90-degree position in your elbows. The goal for this exercise is to hold the same position for 20 to 30 seconds. If this is a little bit too hard for you, you can also perform the exercise on your knees. 

The first exercise of the intermediate part from this Best Calisthenics Chest Workout at Home is the One-Arm Push-Up. This exercise is quite challenging so try to aim for 4 sets of 4 to 8 repetitions. You can make the exercise easier by having a wide stance with your feet. If this is still too hard, you can also use an elevated surface like a chair or couch. 

Exercise 2 – Wide to Small Push-Ups

The next exercise is the Wide to Small Push-Up. Aim for 4 sets of 8 to 12 repetitions. This is an explosive exercise which makes this exercise more intense than the others. You will feel this exercise in the inner side of your chest. If you can do the 4 sets of 8 to 12 repetitions easily, you can try to do the exercise with wider hands or with clapping your hands while being in the air.

Exercise 3 – Archer Push-Up

The third exercise of the intermediate part from this Best Calisthenics Chest Workout at Home is the Archer Push-Up. Try to aim for 4 sets of 8 to 12 repetitions. You will also feel this exercise on the outer side of your chest. It’s possible to make the exercise easier by making a smaller stand with your hands. On the other hand, you can make it harder with a wider stance. Make sure to keep your opposite arm straight while pushing with the other arm. 

Exercise 4 – Wide Push-Ups

The fourth exercise of this Home Workout is the Wide Push-Up. This is really a challenging exercise, especially if you maintain a super-wide stanch. The wider your position, the harder the exercise. Try to do 4 sets of 8 to 12 repetitions. 

Exercise 5 – Decline Push-Ups

The last exercise of the intermediate part from this Best Calisthenics Chest Workout at Home is the Decline Push-Up. With this exercise were targeting the upper side of your chest, which is the most important area to make your chest looking big. Definitely add this one into your workout routine. Put your feet on an elevated surface and try to do 4 sets of 8 to 12 repetitions.  

Hopefully, one or both of the workouts will help you during your calisthenics journey!

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