Today you’re going to learn EXACTLY how you can build a bigger chest with calisthenics.
In fact, the exercises in these 20 beginner workouts helped over 10.000+ beginners become stronger, gain muscle and build a bigger chest.
The best part?
You finally know how you can get those results too.
Over the last few years people have been getting great results, without getting injured.
The secret?
A good warming up.
Here’s how it works:
First, start with a compound exercise.
Why is this important?
According to the findings in Sports Medicine a warm up should be implemented prior to working out to prevent injuries.
So if you are planning to develop your body, you are pretty smart if you use one of the 7 effective warm up routines for beginners.
Before you start you need to determine how you are going to train your chest:
Full Chest Routines
Lower Chest Routines
Upper Chest Routines
Cardio Chest Routines
Finally, add a routine that balances out all the work you do on your chest by also working on your back and legs.
(This will prevent injuries down the road)
For example, if you do a full chest routine add one of the 14 calisthenics beginner workouts that focus on other parts of your body.
So, here are the chest routines for beginners that will help you develop a bigger chest:
2. Full Chest Routines For Beginners
Before you start your chest routines, pay special attention to:
the number of cycles.
the number of repetitions.
the sequence of exercises.
And finally take 30-60 seconds of rest between exercises as a standard.
Ready?
The chest blaster workout contains variety.
You can do this workout without any equipment.
If you do not have an incline surface you can use a chair.
The great stuff?
You work on the full chest by hitting multiple angles:
The chest explosion is a little more advanced and requires equipment.
But a good bar is all you need.
Make sure you go low and deep on all exercises.
You aren't really going to assassinate your chest.
But after this workout you might be sore the next day.
In a good way.
In the next workout the emphasis is on the upper part and side of the chest.
Determine the width based upon what your level of strength is.
Wider = harder.
Anything else?
With the push up hold, find the tension in your body.
Finally.
Putting various angles together.
Your chest will get a full pump.
With the chest master workout:
3. Lower Chest Routines For Beginners
To target the lower part of the chest it means you need to find the right angle.
How?
By either moving the head forward.
Or by using an incline surface.
The ‘chest below’ workout will show you what it means:
After this workout you won't have to train your chest again.
At least for a day.
Take note of the number of cycles.
You have enough time to rest and the reps are low.
But the total amount of reps is higher.
You like hardcore workouts.
And this is going to be pretty tough.
Combining static holds with active exercises.
Building endurance and strength.
The next workout is a combination of previous exercises.
And a nice option to have for variety.
You want a strong chest.
But you also want to have a chest that can help you balance.
Slowly move forward in the frog stand.
So you don't faceplant.
4. Upper Chest Routines For Beginners
To target the upper chest you need to change the angle.Declining is key.
But it also means you need to have enough strength.
Build these up slowly.
In the next routine you will combine, balance with strength.
Rest sufficiently between your decline push ups and frog stand.
Who wants to be super man, when you can be chest man?
Just kidding.
Pay attention to the number of cycles.
Make sure you hold the final push up hold for 30 sec.
No more, no less.
It will give you that extra pump.
You need explosive power.
For the cool moves, like the 360 push up (hard version).
And by combining explosive exercises with strength exercises you will get there.
Explode as high as you can.
And then decline push up all the way with the chest to the floor.
Sounds like a plan?
Ultimately what will give you results?
The basics.
And doing those over and over.
This workout is a reminder that you are never done with the basics.
5. Chest Cardio Routines For Beginners
The key for cardio is more time and more reps.
At a lighter weight.
In the next workout, you will combine static holds with one longer burpee session.
It's a great way to build strength and cardio.
Many of these exercises in the next routine are used by soldiers.
To prepare for war.
Expect to sweat.
Want to go hardcore?
Minimise the amount of rest between exercises.
A nice finisher to improve the endurance in your whole body.
Adding 5 minutes of running.
Work at your own speed, just make sure you can maintain that speed. Finally, explosive power and endurance combined in one routine.
Make sure you go all the way down with the clapping push ups.
And bring the knees as high as you can with the mountain climbers.
Don't cheat your chest.
6. Video Bonus: Bar Brother Chest Workout
7. The Calisthenics Diet For A Bigger Chest
Working hard on your chest, but not seeing results?
There are two options:
you are impatient (most people).
or you are not following the right diet (even more people).
A diet is not something you do temporarily.
It should be a lifestyle change.
Because let's be honest, what are you going to do when you have the chest of your dreams?
Let it melt away like snow on a sunny day?
Of course not!
You need to have a diet that works for you.
One you can stick to.
So:
The good news?
FREE Beginner Bonus:Download the free ebook and discover the diet and training basics to kickstart your calisthenics journey as a beginner.
Build A Massive Chest, Build A Stronger Body
It's no secret that having a developed chest is great for beginners.
But you are more than just your chest.
After all, you have a body that is capable of amazing stuff.
You have no idea what you can actually do.
And I don't expect you to, but when you start UNDERSTANDING your body, it takes a lot of guesswork out of the equation.
That's when things start getting fun.
In the meantime use these routines, to get yourself fired up.
It's a great day to train your chest, don't you agree?
*Fist bump*
Now I’d like to hear from you:
Did you like this post?
Or maybe you have a question.
Either way, make sure you get your download and leave a quick comment below right now.
