The first exercise is the Regular Push-up. The regular Push-Up is at a beginner level. Place your feet on the ground and your hands at shoulder-width apart. Now you can just do the push-up movement. If you are on an intermediate level, you can take a box or your couch to put your feet on and do decline push-ups. This makes it a lot harder. Make sure that you have your head in a neutral position and look forward. For this exercise, you have to do 4 sets of 8 to 12 repetitions. If you can do 12 repetitions of the normal Push-Ups, you can move on to the decline Push-Ups.

Exercise 2 – One arm Push-ups

The next exercise is the one-arm Push-Up. This is a unilateral calisthenics exercise, which is beneficial if you have a weaker side of your chest. If you are at the beginner level, grab the bar in the middle of your chest. Keep your legs in a straddled position and start with the Push-Up movement. Put the hand that you are not using on your back.

For the intermediate exercise, you can use a box or your couch which is lower than the bar from the beginner level. Now you can get in the same position again as with the bar and start the push-up movement. Make sure to do 4 sets for both arms of 8 to 12 repetitions, so a total of 8 sets.

The next exercise of this Chest and Tricep Bodyweight Workout is the Ring Chest Fly, which really burns your muscles. You can increase the intensity of the exercise by walking backward. With this calisthenics exercise, you just spread out both of your arms and let your body come towards the front as you can see in the photo. Once your body is in front of the rings, pull your body back by bringing your arms back in front of you. This exercise will definitely give you a sick pump! For this exercise, you also have to do 4 sets of 8 to 12 repetitions.

With the bar tricep extensions, we focus on the triceps. At the beginner level, we use a high bar. Grab the bar in front of you and let your body go down with your head and elbows under the bar, and back again. If you can do the exercise for 12 repetitions, you can move on to the intermediate exercise.

For the intermediate exercise, you can use a low bar or parallettes. Grab the bar and hold your body straight. Now you can just do the same movement as with the higher bar. This time, you have to stop dropping your body once your elbows almost hit the ground. Also, do 4 sets of 8 to 12 repetitions from this exercise. 

Exercise 5 – Bench Dips

The last exercise of this Chest and Tricep Bodyweight Workout are the Bench dips. For the beginner level, you can grab the bars with your hands and walk a little bit forward until your body is straight. Once you’re in that position, you can drop your body until it almost hits the ground. Keep your elbows at a 90-degree angle at the lowest point of the movement. If you can do this for 12 repetitions, you can move on to the intermediate exercise.

At the intermediate level, you have to walk back instead of forward, make sure to keep your legs straight. now you have to move your elbows to the back. It’s a really hard exercise, but it burns the triceps so much. Aim for 4 sets of 8 to 12 repetitions.