Killer Calisthenics Chest Workout

10 best chest exercises

Killer Calisthenics Chest Workout

When you browse on Google when looking for a Calisthenics Chest workout you will see that Google Search shows you keywords like these: calisthenics chest workout, calisthenics chest routine, calisthenics workout for chest, calisthenics chest exercises, etc. This is very recognizable for us as we receive hundreds of questions about this topic.

Do you want to grow your chest? Make sure to do this Killer Calisthenics Chest Workout Routine. With this Killer Chest Workout, we would like to show you that you can train your chest with lots of different exercises in all kinds of angels. Performing different chest exercises is the most important thing you can do in order to grow your chest!

Calisthenics Chest Workout Video

Calisthenics Chest Workout – 10 exercises

As you might know, the chest is divided into 3 parts: the lower-outer chest, upper chest, and inner chest. This Killer Calisthenics Chest Workout contains a variety of 10 different exercises to target all 3 parts of the chest. The part of the chest you will train with each exercise depends on the angle you perform the exercise in. For example, the decline push-up will target the lower chest more while the incline push-up will mostly target the upper chest. The goal is to do 20 repetitions for each exercise which makes a total amount of 200 repetitions. Do you think you can finish this Killer Chest Workout within 20 minutes? We challenge you to do this workout! Let’s start!

Exercise 1 – Dips

  • Grab the bars, jump up and straighten your arms;
  • bring your body down by bending your arms;
  • make sure to lean forward until your shoulders are below your elbows;
  • lift yourself up by straightening your arms;
  • is this too difficult for you? Use resistance bands or do negative dips.
  • do 20 repetitions of this calisthenics chest exercise.

calisthenics chest workout - dips

”Let the gains begin!”

Exercise 2 – Clap Push-Ups

calisthenics chest workout - clap push-ups

  • Can you do around 30 regular Push-Ups? Then you are strong enough for Clap Push-Ups;
  • start in the same position as regular Push-Ups;
  • bring your feet closer than shoulder-width to make sure you won’t use your legs to push-up;
  • bring your body down with a tight core and back;
  • put yourself up really explosive;
  • make sure that you only use your upper body;
  • clap your hands before landing;
  • land softly and in the same position as your starting position;
  • make sure that you never land on extended arms;
  • do 20 repetitions of this calisthenics chest exercise!

Exercise 3 – Decline Push-Ups

  • Look for a place where you can do decline push-ups;
  • you can also do this exercise on a bench, box or chair;
  • note that the exercise becomes heavier when the surface is higher;
  • put your hands on the floor with your shoulders in a 45-degree angle with your elbows;
  • bring your feet up;
  • lower your chest down by bending your elbows;
  • make sure to brace your core and glutes and keep your back and neck straight;
  • return to the starting position by extending your elbows and pushing into the floor;
  • choose a lower surface if this exercise is too heavy for you;
  • do 20 repetitions of this Calisthenics Chest exercise.

calisthenics chest workout - decline push ups

Exercise 4 – Straight Bar Dips

  • Put your hands on a straight bar (dip station) and jump on it;
  • lower your body by bending your arms;
  • make sure to lean forward;
  • dip down until your shoulders are below your elbows;
  • lift yourself up by straightening your arms;
  • lock your elbows at the top;
  • is this too hard for you? Use resistance bands or do negative dips.
  • do 20 repetitions of this calisthenics chest exercise.

Calisthenics  - straigth bar dips

”Be stronger than your excuses.”

Exercise 5 – One Arm Knee Push-Ups

Calisthenics - One arm knee push-ups

  • Place your knees on the floor;
  • put on hand on the floor in line with your shoulder and straighten your arm;
  • put your other hand behind your back/glutes;
  • bring your chest towards the ground;
  • make sure to keep your back and neck straight;
  • lift yourself up by straightening your arms;
  • do 10 repetitions of this calisthenics chest exercise with each arm.

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Exercise 6 – Wide Push-Ups

  • Place your hands a little bit wider than shoulder-width apart;
  • face your fingers forward or a little bit to the outside;
  • lower your body towards the ground by bending your elbows out slowly;
  • make sure to engage your core and keep your back and hips straight;
  • lift yourself up by pushing into the ground and straightening your arms;
  • do 20 repetitions of this calisthenics chest exercise.

chest workout - wide push-ups

Go hard or go home.

Exercise 7 – Diamond Push-ups

calisthenics chest exercises- diamond push-ups

  • Place your hands shoulder-width apart;
  • create a diamond shape (touch your forefingers and thumbs together) when bringing your hands together on the ground;
  • lower your chest towards your hands;
  • check if your back is flat and your core is engaged;
  • lift yourself up by straightening your arms;
  • do 20 repetitions of this calisthenics chest exercise.

Exercise 8 – Regular Push-Ups

  • Time for a little easier chest exercise!
  • We bet everyone knows how to do this exercise 😉
  • However, to be 100% sure:
  • Put your hands in line with your shoulders;
  • brace your core and make sure your body is completely straight;
  • lower your chest towards the ground by bending your elbows;
  • stop briefly when your chest almost touches the ground;
  • lift yourself up again by straightening your arms;
  • do 20 repetitions of this calisthenics chest exercise.

calisthenics chest - push-up exercise

Exercise 9 – Incline push-ups

  • we perform this exercise with one arm to make it harder and to prevent imbalances in your chest.
  • choose if you want to do this exercise with one or two arms;
  • search for a surface which is around 1 meter high;
  • place your hand(s) on the surface a little bit wider than shoulder with;
  • bring your feet in a position so that your arms and body are completely straight;
  • bring your lower chest slowly towards the surface by bending your elbows;
  • make sure to keep your body straight;
  • push yourself away from the surface until your elbows are extended;
  • do 20 repetitions of this calisthenics chest exercise (or 10 left and 10 right if you choose for one arm)

calisthenics chest exercises - push-up exercises

”Do something today that your future self will thank you for.”

Exercise 10 – Push-Up Hold

calisthenics chest exercises

  • Last but not least: a static exercise!
  • Give everything you can and try to not give up;
  • Go in a plank position on your toes and hands;
  • put your hands a little bit wider than your shoulders;
  • engage your abs and lower your chest towards the ground by bending your elbows;
  • keep this position for 20 seconds.

Start your Calisthenics Journey Now

We hope that you have learned new exercises during this Killer Calisthenics Chest Workout and that you will add this workout to your workout routine. Hopefully, you succeeded this workout within 20 minutes. Didn’t you succeed? No worries! Just try to break your own record next time. That is the way that keeps us motivated the most!

Do you want to start with Calisthenics? Make sure to download our FREE Calisthenics Beginner Workouts and take a look at our Best-Seller Calisthenics 4-Course Workout Bundle. This Killer Calisthenics Chest Workout is part of our Best-Seller.

By the way, don’t forget to subscribe to our YouTube channel and follow us on Instagram. Here you will find daily inspiration and motivation! Start your Calisthenics Journey today and join the Family!

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