Get ready to improve your overall upper body strength and physique with these top calisthenics chest workouts. Each exercise actively engages chest muscles like the pectoralis major and minor to support improvements in strength and muscle mass.
Adding calisthenics exercises that target the chest can provide numerous benefits for a person’s health and fitness. Lifters can increase upper body strength to improve balance and posture, enhance shoulder stability, and more. Integrate these calisthenic chest exercises into your workouts to reap the associated calisthenics benefits for your health and fitness.
9 Calisthenics Chest Exercises
Add these calisthenics chest workouts into your week to increase upper body strength.
9 Best Calisthenics Chest Workouts
Use these calisthenic chest exercises to start building muscle mass and strength.
Push-Up
The push-up is one of the most popular additions to calisthenics workouts. It is a full-body exercise that requires no equipment and can be performed anywhere.
Lifters can strengthen their upper body by integrating push-ups into their training sessions. This exercise integrates upper body muscles like the latissimus dorsi, deltoids, rhomboids, and pectoralis major and minor.
How To Do
- Start in a high plank position on your hands and feet.
- Slightly adjust to widen the hand position if needed.
- Position feet about hip distance apart, staying on your toes. This is your starting position.
- Maintain a straight back and activated core.
- Inhale and bend the elbows to lower your chest to the floor.
- Attempt to touch the chest to the floor or as low as possible without comprising form.
- Pause at the bottom.
- Exhale and push through the hands to return to the starting position.
Tips
- Do not sag your hips, as this will compromise a neutral spine and strain the back. This may indicate that your core is not appropriately activated or that this exercise is too challenging.
- Refrain from positioning your hands too far out to the sides, behind, or in front of you. The ideal hand position is underneath your shoulder joints at shoulder width or slightly wider.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 (Weighted) |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Banded Push-Up
Banded push-ups are a variation of the traditional push-up that incorporates a resistance band, which increases the resistance muscles must work against.
The banded push-up enforces the use of major chest muscles like the pectoralis major and minor. It also integrates other muscle groups like the anterior deltoids and triceps. It enhances muscle strength improvements, helping lifters increase chest strength and size.
How To Do
- Find a looped resistance band with the appropriate resistance for your fitness level. Usually, the thicker the band, the more resistance it provides.
- Start in a kneeling position on a mat.
- Grip both ends of the resistance bend.
- Raise it above your head to loop behind your back.
- Position the band around your upper back and shoulder blades.
- Put both hands on the floor while still holding the resistance band.
- Enter a high plank position on your hands and feet. This is your starting position.
- Inhale and bend the elbows to lower down in a controlled manner. Try to touch your chest to the ground or as low as you can go without breaking form.
- Pause at the bottom.
- Exhale and push off the ground to return to the starting position.
Tips
- Throughout the exercise, maintain hip alignment with the rest of the body by engaging the glutes and abdominals. This activation will enhance stability and decrease stress on the lower back.
- Use a looped resistance band instead of an open-ended one. An open-ended resistance band will not provide the desired stretch to increase the intensity of the banded push-up.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 (Weighted) |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Ring Dip
The ring dip is an intense calisthenics exercise that uses gymnastics rings to suspend the body off the ground. It emphasizes the upper body and abdominals by removing the legs and ground as a form of stability. This increases the intensity and focus on the muscles, including the pectorals, deltoids, and triceps.
Out of all the exercises in this calisthenics chest workout, the ring dip may be one of the most challenging. For intermediate to experienced lifters looking for a challenge, the ring dip will appropriately test upper body and chest strength.
How To Do
- Arrange a set of gymnastic rings in a suitable gym space, or find a prepared one.
- Adjust the height of the rings so that your feet hang freely during the exercise.
- Find an elevated surface like a box or chair to step up to the rings.
- Grasp the rings in a neutral grip with palms facing each other.
- Move off the box or chair to suspend your body in the air, keeping your arms straight. This is your starting position.
- Inhale and slowly lower your body, bending the elbows until you form a 90-degree angle.
- Exhale and push down into the ring handle to return to the starting position.
Tips
- Engage your glutes and core to increase stability in the ring dips and prevent swinging or swaying.
- Keep the head facing forward and chest high. Do not drop the chest or head, as this can cause the torso to lean forward and cause instability.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Chest Dip
The chest dip is a step down from the ring dip but still a great addition to calisthenics chest workouts. Even if you don’t have a dip machine for the exercise, it can be modified and performed with a stable chair or bench.
This exercise trains the pectoralis major and minor, abdominals, triceps, and deltoids. Integrating a calisthenics chest workout with the chest dip exercise can actively increase strength and muscle size in the chest.
How To Do
- You will need a dip machine for this exercise.
- Move your feet onto the footplates to reach the dip bars.
- Clasp the bars in a neutral grip with palms facing you.
- Allow the arms to straighten to lift the feet off the steps. This is your starting position.
- Keep the chest upright and activate the core.
- Inhale and bend the elbows to lower your body until the arms form a 90-degree angle.
- Pause at the bottom.
- Exhale and push through the hands to return to the starting position.
Tips
- If you want to increase tricep engagement, refrain from locking the elbows out at the top of the movement. Preserve a slight elbow bend to maintain tension on the triceps.
- Do not splay the elbows out to the sides during the chest dip to avoid excess joint stress. Instead, actively drive the elbows back behind you to promote proper form and reduce injury risk.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
T Push-Up
The T push-up is a variation of the traditional push-up that integrates a one-handed movement to challenge the lifter. It tests the lifter’s balance and stability, requiring further muscle engagement to maintain position.
The T push-up activates the pectoralis major, glutes, triceps, and abdominals to produce movement and maintain stability. It can be done anywhere and requires no gym equipment. Lifters can improve chest strength and size and boost core activation with the T push-up.
How To Do
- Begin in a high plank position on your hands and feet. This is your starting position.
- Inhale and execute a traditional push-up.
- Bend the elbows to lower the body down to the floor. Aim to touch the chest to the floor without compromising form.
- Exhale and return to the starting position.
- From this position, lift your left hand off the ground.
- Raise your left arm towards the ceiling, opening your chest to the side.
- Lower back down to the starting position.
- Switch sides by performing a push-up and lifting the right arm off the ground to execute the T push-up.
Tips
- Prioritize core and glute engagement in the T push-up to support stability and protect the spine from avoidable strain.
- Avoid overextending while performing the one-handed movement in the T push-up. Overextending means drawing the arm back too far behind you, causing the back to arch. Instead, focus on stopping when the arm points towards the ceiling, perpendicular to the floor.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 (Weighted) |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 (From the knees, if necessary) |
| Power Training | 3–5 | 1–3 (Explosive) |
Spider Push-Up
The spider push-up is another push-up variation that emphasizes the engagement of the abdominal muscles. It integrates a knee-drive leg movement that integrates the core muscles to produce movement while maintaining balance and stability.
Another favorable benefit of the spider push-up is that it can improve hip mobility. When hip mobility is poor, it has been connected to multiple back problems. The spider push-up can actively improve hip mobility to reduce associated back concerns and increase chest and core strength.
How To Do
- Start in a high plank on your hands and feet. This is your starting position.
- Activate the core to help maintain a neutral spine.
- Inhale and lower down into a push-up by bending at the elbows.
- While moving down into the push-up, bend the left knee out to the side and draw it to the left elbow.
- Pause at the bottom, aiming to touch the chest to the floor.
- Exhale and press down into the palms to return to the starting position.
- Execute the spider push-up again, alternating by bending the right knee and drawing it towards the right elbow.
- Return to the starting position.
Tips
- Execute the spider push-up in a fluid movement to integrate proper technique and increase muscle engagement.
- Activate the core and emphasize mind-to-muscle connection when drawing the knee towards the elbow in the spider push-up. The abdominal muscles should be the primary mover in the knee drive rather than the knee or hips.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 1–3 (Explosive) |
Clap Push-Up
As a plyometric exercise, the clap push-up utilizes quick and short bursts of speed or force to improve power production. Strength endurance is required for repeatedly exerting force over time and relies on power output for performance. Improving strength and endurance impacts athletic and exercise performance by decreasing fatigue and maintaining the quality of performance for longer.
How To Do
- Begin in a high plank position with hands shoulder-width apart and back straight. This is your starting position.
- Execute a traditional push-up.
- Inhale and slowly lower your chest to the ground by bending at the elbows.
- Try to touch the chest to the floor or as low as you can go without breaking form.
- Exhale and push hard through the palms to drive the hands off the ground.
- Clap your hands quickly before lowering back down into the push-up.
- Return back to the starting position.
Tips
- Drive your palms and fingers into the ground as hard and fast as you can to explode off the ground. You will need enough space to clap the hands together, so the more the merrier.
- When you return to the push-up after the clap, refrain from stiffening the arms. Let your elbows naturally bend to reduce the stress on the joints.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15+ |
| Power Training | 3–5 | 1–5 (Explosive) |
Knee Push-Up
The knee push-up is a regression of the traditional push-up, great for beginners looking to improve their upper body strength. The intensity is decreased, so the lifter can gradually increase their strength to progress to the traditional variation.
It activates muscle groups like the serratus anterior, pectorals, and triceps, all while decreasing stress on the shoulder joint. Beginners can take advantage of this calisthenics exercise to improve their fitness without equipment or going to the gym.
How To Do
- Start in a tabletop position on your hands and knees.
- Adjust your hand position slightly forward.
- Slightly lean the torso forward until your body is aligned from head to knees. This is your starting position.
- Preserve a neutral spine position throughout the exercise.
- Inhale and bend at the elbows to lower the chest to the floor.
- Pause at the bottom.
- Exhale and push through the hands to return to the starting position.
- Repeat for goal-driven sets and reps.
Tips
- Maintain a straight back in the knee push-up. Allow the hips to move forward to create a straight line from head to knees.
- Put a towel or roll up a mat to make a cushion for your knees.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–30 |
| Power Training | 3–5 | 3–5 (Explosive) |
Plyo Push-Up
The plyo push-up is similar to the clap push-up in that it acts as a plyometric exercise. In this exercise, the lifter must perform a push-up and then quickly push off the ground.
Like the clap push-up, this variation tests the lifter’s muscular endurance and strength. It effectively targets muscles like the deltoids, triceps, and pectorals. Lifters can integrate it into their calisthenics chest workout to increase power output and enhance athletic performance and strength.
How To Do
- Start in a high plank position with hands shoulder-width apart and feet hip-width. This is your starting position.
- Perform a traditional push-up.
- Inhale and slowly lower your chest to the ground by bending at the elbows.
- Attempt to touch the chest to the floor or as low as possible without compromising form.
- Exhale and press hard through the palms to drive the hands off the ground.
- Return to the starting position.
Tips
- Place a slight bend in the elbows after pushing off the ground to reduce the strain on the joints.
- Use the visual cue of pressing your hands through the ground to improve muscle engagement. Do this as quickly as possible to boost the power needed to drive off the ground for the plyo push-up.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–5 (Explosive) |
Best Chest Calisthenics Workout Routine
If you’re ready to get started increasing your chest strength and muscle size, use this sample workout routine. It is catered to a rep and set scheme that supports hypertrophy to stimulate muscle mass progress.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Banded Push-Up | 3–4 sets | 8–12 reps | 30–90 seconds |
| Ring Dip | 3–4 sets | 8–12 reps | 30–90 seconds |
| Chest Dip | 3–4 sets | 8–12 reps | 30–90 seconds |
| Spider Push-Up | 3–4 sets | 8–12 reps | 30–90 seconds |
| Knee Push-Up | 3–4 sets | 8–12 reps | 30–90 seconds |
Anatomy Of The Chest
The chest contains multiple major muscle groups responsible for supporting movement, stability, and coordination. The subclavius, serratus anterior, and pectoralis major and minor are the major muscle groups. The sternocostal, clavicular, and abdominal heads all make up the pectoralis major.
The abdominal head is beneath the abdominal muscles, making up the lower part of the chest. It produces arm movements like pulling the arm to the body’s midline and down. The clavicular head nestles around the collarbone, helping produce upper-body movements like shrugging and lifting the arms.
Located in the middle of the chest is the largest of the three heads, the sternocostal head. It establishes arm extension and adduction needed to move the arm back and towards the body.
Beneath the pectoralis major is the pectoralis minor, which is necessary for stabilizing the scapula. The big swing muscle, or serratus anterior, also supports scapula stabilization. Finally, there is the subclavius, which works with the clavicular head to stabilize the collarbone.
Clavicular Head of Pectoralis Major
Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.
Sternal Head of Pectoralis Major
Large muscles located underneath your clavicle head. Makes up most of your chest area
Abdominal Head of Pectoralis Major
Muscles located at the bottom of your pectoral region, just above your abdominal muscles.
Serratus Anterior
Small, fan shaped muscle that lies deep under your chest and scapula.
Benefits Of Calisthenics For Chest
Working to improve your fitness with calisthenics chest workouts can produce numerous health and fitness benefits.
Increases Upper Body Strength
Adding a calisthenics chest workout to your weekly routine can be advantageous for increasing upper body strength. Each of these exercises, such as the spider push-up, actively engages upper-body muscle groups like the pectorals. By training these muscle groups with engaging exercises, improvements in strength, muscle size, and endurance can be achieved.
All the provided calisthenics exercises are movements that incorporate multiple muscle groups and joints. This is favorable for lifters with limited time to exercise because it produces a broader impact on muscle stimulation. As a whole, this can give these lifters the chance to improve their upper body strength.
Boosts Balance
Good balance is a critical attribute in our daily lives for preventing injury and supporting functional performance. Likewise, balance is needed to support athletic movements like running and jumping.
Unfortunately, poor balance can negatively impact performance and quality of life, such as posture or standing. As humans age, balance declines naturally, resulting in an even greater risk of accidents, such as falls and potential injury.
Individuals can integrate preventative measures like exercise to improve and maintain balance to prevent balance loss and injury. Exercises like push-ups engage muscle groups in the chest and abdominals responsible for maintaining posture and balance. Working together, these muscle groups can support stability, posture, and balance.
Improves Shoulder Stability
The general population, specifically desk workers, has been noted to suffer pain in the shoulder, elbow, and wrist. Of this population, pain is associated with the shoulder (49.6%), elbow (18.2%), and hand/wrist (35.5%). Integrating calisthenics chest workouts, like the knee push-up, can improve shoulder stability, functionality, and mobility to reduce these pain-associated risks.
The pectorals are also responsible for supporting the function of the shoulder joint. Shoulder joint dysfunction is often associated with shoulder pain and defects that impair health and performance. Calisthenics chest workouts can fortify the pectoralis major to provide more efficient shoulder stability.
Expert Training Tips
These expert training tips can help you redefine your training to prioritize form and technique and improve success.
- Prioritize Rest Days — Give your muscles at least twenty-four hours to recover between workout sessions. Depending on your fitness level or the workout’s intensity, they may require days to recover. Always listen to your body and give your muscles the time to recover and repair.
- Hit Your Protein Goal: To build or maintain muscle mass, 1.4–2 grams of protein per kilogram of body weight per day is recommended. Aim to consume at least 30 grams of protein per meal to help hit your protein goal. Eating enough protein is vital for supporting muscle growth and recovery.
- Execute Form Checks — Poor form and technique are two of the leading causes of injury in exercise. Frequent form checks can help prevent potential injury and increase muscle engagement. To get started, use common form cues like shoulders back, neutral spine, and activated core.
- Integrate Breathing Technique — Use proper breathing techniques to fuel the muscles. Inhale during the eccentric (lowering) phase of the movement to feed the muscles oxygen. Exhale in the concentric (lifting) portion of the exercise to engage the core and protect the spine.
- Examine Exercise Intensity — Since most of these are bodyweight exercises, using other methods to establish workout intensity is advised. Integrating progressive overload is crucial for continuous progress as the body adapts. An option to consider implementing is decreasing rest time between work sets to boost intensity.
Conclusion
At this point, you’re probably eager to start a 28-day calisthenics challenge to begin your fitness journey. Calisthenics provides all fitness levels with easy access to health and fitness improvements without gym equipment or a membership.
This calisthenics chest workout is a great start for lifters wanting to increase muscle size or strength. Each exercise effectively targets chest muscles, such as the pectorals, to stimulate desirable improvements in physique and performance.
Frequently Asked Questions
It is possible to build a chest with calisthenics, although progressive overload will need to be integrated somehow. This ensures the body is challenged, requiring it to adapt and grow stronger, producing strength and muscle size improvements.
Push-ups are an effective calisthenics exercise for targeting chest muscles like the pectoralis major and minor. It also enforces the use of other muscle groups, like the deltoids, triceps, and abdominals, to support movement and stability.
For many fitness levels, especially beginners, calisthenics can be enough to strengthen the upper body. Mind you, depending on the lifter’s goals, they may eventually need to integrate other forms of resistance, like weights.
Depending on the intensity of the workout, a twenty-minute calisthenic session can be enough. If you’re short on time, a quick calisthenics session can help you get your workout in for the day.
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Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Kaelyn Buzzo, PT Personal Trainer & Nutrition Coach
