Chest and Tricep Bodyweight Workout

5 best exercises

Chest and Tricep Bodyweight Workout

The triceps and chest are muscles that most people would like to work on. It’s also efficient to train these muscles together because there are Calisthenics exercises in which you target both of the muscles. In this blog, you will find an effective Chest and Tricep Bodyweight Workout. Yannick Put together his 5 favorite chest and tricep bodyweight exercises.

This workout is for everyone, from beginner to advanced. The workout consists of 3 chest and 2 tricep exercises. A lot of people think that weightlifting is necessary for gaining muscle mass, but that’s not true. Bodyweight training like calisthenics is already enough to grow your muscles. Implement this workout to your routine and you definitely feel a good burn and notice more gains. Read this blog and watch the tutorial video down below to see what exercises are part of this workout. Let’s get started!

5 best exercises – Chest and Tricep Bodyweight Workout

Exercise 1 – The Push-Up

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.

Chest and Tricep Bodyweight Workout

”If you can do 12 repetitions on the normal push-ups, you can move on to the decline push-ups!”

Exercise 2 – One arm Push-ups

Chest and tricep bodyweight workout 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.

Exercise 3 – Ring Chest Flys

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.

Chest and tricep bodyweight workout ring flys

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Exercise 4 – Bar Tricep Extensions

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. 

Chest and tricep bodyweight workout Bar tricep extensions

”Be stronger than your excuses!”

Exercise 5 – Bench Dips

Chest and tricep bodyweight workout 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. 

Chest and Tricep Bodyweight Workout | Tutorial

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We hope that these exercises are going to help you to get a bigger chest and triceps!

Do you want to work in a structured way become a master of your own bodyweight? Then check out our Full Journey Plan. With this 4-Course Workout Bundle, you will be a Calisthenics Master in no time!

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Do you prefer to workout at home without any equipment? Then you have to take a look at our Calisthenics Home Workout Plan to start from home.

Also, don’t forget to download our free Calisthenics Beginner Workouts to get better at Calisthenics!

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