Calisthenic Chest Exercises: Is Calisthenics Viable to Grow Your Chest?

It is important to have a variety of Calisthenic chest exercises at your disposal, allowing you to create an effective, versatile and exciting routine.

Calisthenics is an increasingly popular type of strength training. Calisthenics utilises one’s body weight to perform compound movements using minimal equipment.

The Benefits of Calisthenic Chest Exercises

Convenience

First and foremost, one of the primary benefits of Calisthenic chest exercises is the convenience they offer. Unlike traditional weightlifting exercises that require specialised equipment or a gym membership, calisthenics can be done anywhere, anytime, without the need for equipment (although somewhat restricted).

Whether at home, in a park, or travelling, all you need is your body weight to perform effective chest exercises. 

Flexibility

Flexibility is another advantage of calisthenic chest exercises. With a wide range of exercise variations and progressions, individuals can tailor their workouts to their specific needs and goals. Whether you’re a beginner or an advanced fitness enthusiast, calisthenics offers a variety of exercises that can be modified and progressed over time.

This flexibility allows you to continually challenge your chest muscles, ensuring continuous growth and improvement.

Equipment for calisthenic chest exercise versatility

There is a variety of equipment that broadens the amount of exercise at your disposal. With the right equipment, you can also

Gymnast rings

Gymnast rings are an extremely versatile piece of equipment, broadening the amount of calisthenic chest exercises at your disposal. They are an ideal choice for beginners through to advanced as they can make many exercises easier or harder depending on your skill level.

Dip Station

A dip station consists of two separate pieces allowing you to adjust the width easily. These are fantastic for a variety of calisthenic chest exercises including push-ups and dip variations.

Adjustable Weighted Vest

You can combine a weighted vest with any calisthenic chest exercise that utilises your own body weight. Effectively, a weighted vest makes you weigh more and therefore, makes the exercise harder.

Dip Belt

A dip belt is a belt with a chain that is designed to hold weight plates, this allows you to add weight on top of using your bodyweight.

Essential Calisthenic Chest Exercises

Push-ups with gymnast rings

Push-ups with gymnast rings provide an excellent challenge for your chest, as well as your stabilising muscles.

Push-ups with gymnast rings target your chest muscles from different angles. The instability created engages more muscle fibres and increases muscle activation and growth. Additionally, the rings allow for a greater range of motion.

To perform push-ups with gymnast rings, follow these steps:

1. Start by adjusting the height of the rings so that they hang just above the ground. You can do this by either lowering the rings or adjusting the length of the straps.

2. Grab the rings with an overhand grip, ensuring that your palms are facing down. Your hands should be slightly wider than shoulder-width apart.

3. Step back and position yourself in a high plank position, with your arms fully extended and your body in a straight line from head to toe.

4. Engage your core and lower your body by bending your elbows, keeping them close to your sides. Lower yourself until your chest is slightly above the rings.

5. Push through your palms and extend your elbows, raising your body back to the starting position. Keep your body straight throughout the movement, avoiding any excessive sagging or arching.

6. Repeat the exercise for the desired repetitions.

Remember to start with a level of difficulty that suits your current fitness level. If you’re a beginner, you may need to adjust the height of the rings or perform the exercise from an elevated surface.

As with any exercise, proper form and technique are essential. Maintain a straight line from head to toe, keeping your core engaged, and avoiding any excessive swinging or twisting of the rings. Gradually, increase the difficulty of the exercise by adjusting the height of the rings or exploring advanced variations, such as ring push-ups with elevated feet or ring dips.

Chest Flies with Gymnast rings

Chest flies with gymnast rings are an excellent exercise for targeting the chest muscles and building upper body strength.

This exercise not only engages the chest muscles but also activates the stabilising muscles of the shoulders and core.

To perform chest flies with gymnast rings, follow these steps:

1. Adjust the height of the rings so that they hang just above the ground. This can be done by either lowering the rings or adjusting the length of the straps.

2. Stand facing away from the rings with your feet shoulder-width apart. Hold onto the rings with an overhand grip, palms facing down.

3. Lean forward slightly, keeping your back straight and your core engaged. Extend your arms out to the sides, keeping a slight bend in your elbows.

4. From this starting position, slowly bring your arms forward and inwards, squeezing your chest muscles as you do so. Imagine hugging a large tree trunk in front of you.

5. Continue to bring your arms together until your hands meet in front of your chest. Keep your chest lifted and your shoulders relaxed throughout the movement.

6. Pause for a moment at the peak of the contraction, feeling the tension in your chest muscles.

7. Slowly reverse the movement, opening your arms back out to the starting position. Focus on maintaining control and engaging your chest muscles throughout the exercise.

8. Repeat the exercise for the desired number of repetitions.

Chest flies with gymnast rings provide an increased challenge. The instability created requires additional activation of the stabilising muscles.

It’s important to note that chest flies with gymnast rings may require some initial strength and stability. If you’re a beginner, you may need to start with a higher height for the rings or perform the exercise from an elevated surface.

As with any exercise, proper form and technique are essential. Focus on maintaining a straight back, engaging your core, and avoiding any excessive swinging or jerking of the rings. Gradually increase the difficulty of the exercise by adjusting the height of the rings or exploring advanced variations, such as single-arm chest flies or chest fly push-ups.

Standard Dips

Dips are a staple in calisthenics workouts.  Dips are an incredibly effective chest, shoulder and tricep exercise. They can be performed from a variety of objects and equipment, the most notable being a dipping station or gymnast rings (which will be touched upon separately).

Here’s a step-by-step guide on how to perform dips:

1. Find a suitable surface or equipment to perform dips on, such as parallel bars, dip bars, or gymnast rings. Make sure the equipment is sturdy and stable.

2. Stand between the bars and grip them with your hands. Your palms should be facing down, and your hands should be slightly wider than shoulder-width apart.

3. Lift yourself up by straightening your arms, and keeping your feet off the ground. This is your starting position. To emphasise the chest more, you can angle yourself downwards more, if you want to target the triceps more, a more vertical position would be better.

4. Lower your body by bending your elbows and leaning forward slightly. Keep your elbows close to your sides and your torso upright. Lower yourself until your shoulders are at or slightly below your elbows. It is easy to lower yourself further however, this will offer little to no benefit while putting unnecessary strain on your joints.

5. Pause for a moment at the bottom of the dip, feeling the stretch in your chest and triceps.

6. Push through your palms and extend your elbows, raising your body back to the starting position. Keep your body straight throughout the movement, avoiding any excessive swinging or arching.

7. Repeat the exercise for the desired number of repetitions.

Gradually increase the difficulty of the exercise by adding weight or exploring advanced variations, such as weighted dips.

Using a dipping belt, you can add weight to make this exercise more challenging, however, always ensure your form is on point. To learn more about incorperating weights into calistenics, take a look at my article “Weighted Calisthenics: A Versatile Training Style“.

Dips with Gymnastic Rings

Dips using gymnast rings provide additional challenge compared to traditional dips. The instability created by the rings requires additional activation of the stabilising muscles, resulting in increased muscle engagement and growth.

Additionally, the rings allow for a greater range of motion, allowing you to achieve a deeper stretch and contraction in your chest and triceps muscles.

Here’s a step-by-step guide on how to perform dips with gymnastic rings:

1. Start by adjusting the height of the rings so that they hang just above the ground. You can do this by either lowering the rings or adjusting the length of the straps.

2. Grab the rings with an overhand grip, ensuring that your palms are facing down. Your hands should be slightly wider than shoulder-width apart.

3. Step back and position yourself in a high plank position, with your arms fully extended and your body in a straight line from head to toe.

4. Engage your core and slowly lower your body by bending your elbows, keeping them close to your sides. Lower yourself until your shoulders are just below your elbows.

5. Pause for a moment at the bottom of the dip, feeling the stretch in your chest and triceps.

6. Push through your palms and extend your elbows, raising your body back to the starting position. Keep your body straight throughout the movement, avoiding any excessive swinging or arching.

7. Repeat the exercise for the desired number of repetitions.

Dips with gymnast rings provide a unique challenge compared to traditional dips performed on parallel bars or a dip station. The instability created by the rings requires additional activation of the stabilising muscles, resulting in increased muscle engagement and growth. Additionally, the rings allow for a greater range of motion, allowing you to achieve a deeper stretch and contraction in your chest and triceps muscles.

It’s important to note that dips using gymnast rings may require some initial strength and stability. If you’re a beginner, you may need to start with a higher height for the rings or perform the exercise from an elevated surface, such as a bench or sturdy chair, until you build enough strength and stability to perform the exercise on the ground.

Like the standard dips, you can add weight using a dipping belt, however, this will add extra instability so it is important to build up gradually.

Decline push-ups

Decline push-ups are a challenging variation of the traditional push-up exercise that targets the upper chest muscles and shoulders. This exercise is performed with your feet elevated on a stable surface, such as a bench or sturdy chair, while your hands remain on the ground.

Performing decline push-ups can significantly increase the intensity of your chest workout, as it places a greater emphasis on the upper chest muscles. By elevating your feet, you increase the angle of your body, which in turn increases the load on your chest muscles.

Here’s a step-by-step guide on how to perform decline push-ups:

1. Find a stable surface, such as a bench or sturdy chair, and place it a few feet away from a wall or other support. Make sure the surface is secure and won’t move during the exercise.

2. Position yourself facing the bench or chair, with your hands slightly wider than shoulder-width apart and your palms flat on the ground. Extend your legs behind you and place your feet on top of the elevated surface.

3. Engage your core and keep your body in a straight line from head to toe. Your hands should be directly under your shoulders.

4. Lower your chest towards the ground by bending your elbows, while keeping your body straight. Lower yourself until your chest is just above the ground, or until you feel a stretch in your chest muscles.

5. Pause for a moment in the bottom position, feeling the tension in your chest muscles.

6. Push through your palms and extend your elbows, raising your body back to the starting position. Keep your body straight throughout the movement, avoiding any excessive sagging or arching.

7. Repeat the exercise for the desired number of repetitions.`

Decline push-ups are a great addition to your chest routine. This exercise places a greater emphasis on the upper chest muscles. By elevating your feet, you increase the angle of your body, which in turn increases the load on your chest muscles. This added challenge helps to stimulate muscle growth and strength development in the upper chest region.

Remember to start with a level of difficulty that suits your current fitness level. If you find decline push-ups too challenging, you can modify the exercise by using a lower surface for elevation or performing the exercise from an inclined position instead.

Close Grip Push Ups

Close Grip push-ups are another great alternative to pushups. This exercise places a greater emphasis on the triceps.

Close grip push-ups are a fantastic calisthenic chest exercise. As the name suggests, this variation involves bringing your hands closer together, placing them directly under your shoulders or slightly narrower. By narrowing your hand placement, you shift the focus from the chest muscles to the triceps.

Here’s a step-by-step guide on how to perform close-grip push-ups:

1. Start by getting into a high plank position on the ground, with your hands directly under your shoulders and your body in a straight line from head to toe.

2. Bring your hands closer together, positioning them slightly narrower than shoulder-width apart. Your fingers should be pointing forward or slightly turned inward.

3. Engage your core and lower your body by bending your elbows, keeping them close to your sides. Lower yourself until your chest is just above the ground, or until you feel a stretch in your triceps.

4. Pause for a moment in the bottom position, focusing on the tension in your triceps muscles.

5. Push through your palms and extend your elbows, raising your body back to the starting position. Keep your body straight throughout the movement, avoiding any excessive sagging or arching.

6. Repeat the exercise for the desired number of repetitions.

Close grip push-ups are an effective exercise for targeting and strengthening the triceps muscles. By bringing your hands closer together, you create a narrower base of support, which places more emphasis on the triceps as you push your body back up.

This variation can help improve triceps strength and definition, making it a valuable addition to your chest and upper body workout routine.

Archer push-ups

Archer push-ups are a challenging and dynamic calisthenic chest exercise that targets multiple muscles in the upper body, including the chest, shoulders, triceps, and core. This advanced push-up variation requires a high level of strength, stability, and control.

Archer push-ups are an excellent exercise for increasing upper body strength and stability, as well as improving muscle balance and control.

Here’s a step-by-step guide on how to perform archer push-ups:

1. Start by assuming a high plank position on the ground, with your hands slightly wider than shoulder-width apart and your body in a straight line from head to toe.

2. Shift your weight onto one hand and position it slightly wider than shoulder-width apart, while keeping the other hand extended out to the side, away from your body.

3. Engage your core and lower your body by bending your elbows, keeping the hand that is closer to your body close to your side. Lower yourself until your chest is just above the ground, or until you feel a stretch in your chest and triceps.

4. Pause for a moment in the bottom position, focusing on the tension in your chest and triceps muscles.

5. Push through your palms and extend your elbows, raising your body back to the starting position.
Keep your body straight throughout the movement, avoiding any excessive sagging or arching.

6. As you push back up, shift your weight to the opposite hand and extend the other hand out to the side, away from your body. Repeat the exercise on the other side, focusing on maintaining proper form and engaging your chest, triceps, and core muscles throughout the movement.

7. Alternate between sides for the desired number of repetitions, focusing on maintaining balance and control throughout the exercise.

Archer push-ups are an excellent exercise for increasing upper body strength and stability, as well as improving muscle balance and control. By working one side of the body at a time, you can target specific muscle groups more effectively, helping to correct any imbalances and enhance overall performance.

Remember to start with a level of difficulty that suits your current fitness level. If you find archer push-ups too challenging, you can modify the exercise by performing it from an inclined position or on your knees. As you build strength and stability, gradually progress to performing the exercise in a full push-up position.

Conclusion

To summarise, there are a variety of calisthenic chest exercises to choose from for all skill levels to deliver an effective chest workout.