7 Beginner Push Ups For An Intense Calisthenics Chest Workout

Months. 

That’s how long it takes to learn a muscle up.

Perhaps even years to learn a perfect one.

No need to tell you, you probably have been trying it yourself.

 

But you just did not seem to have enough strength.

And thought: “How am I ever going to develop the strength?”

The answer: “Start with the basics.”

Here are a few calisthenic chest workout exercises to start building a chest that will give you the muscle up strength you need.

They can be done by anyone, regardless of your level.

Some are more difficult than others.

It is important to find out what works for you.

Always listen to your body.

But not too much.

 

Calisthenics workout push ups

 

 

Let’s start with you calisthenic chest workout…

 

1. Regular push up

 

Main muscle group: Chest

Additional groups: Shoulders, Triceps

 

1. First place your hands flat on the ground at shoulder width.

2. Stretch your legs, make sure only your toes and the balls of your feet touch the ground.

3. Straighten your body by contracting your ab muscles (make sure you do this well or you will injure your back).

4. Look straight in front of you at a fixed point.

5. Bring your chest down to the ground by bending your elbows at approximately 90 degrees as you inhale.

6. Push yourself up and straighten your arms as you exhale.

 

Calisthenics workout regular push up

 

 

 

2. Diamond push up

 

Main muscle group: Chest

Additional groups: Triceps, Shoulders

 

1. Put your hands at shoulder width just as you would with a regular push up, while you are on your knees.

2. Bring your hands towards the center, until the tips of your index finger and thumb touch, creating a diamond.

3. Now take a push up position, while holding the diamond form with your hands by lifting your knees of the ground and stretching your back.

4. Contract your abs and back muscles to hold a straight form.

5. Bend your elbows as you would with a normal push up until your chest touches the diamond.

6. Push yourself up in straight form, if you are unable to keep your back straight you need to practice your normal push ups more.

 

Calisthenics workout diamond push up

 

 

 

3. Wide push up

 

Main muscle group: Chest

Additional groups: Shoulders, Triceps

 

1. First place your hands flat on the ground just as you would with a regular push up, but now place your hands half an arm length wider.

2. Stretch your legs, make sure only your toes and the balls of your feet touch the ground.

3. Straighten your body by contracting your ab muscles (make sure you do this well or you will injure your back).

4. Look straight in front of you at a fixed point.

5. Bring your chest down to the ground by bending your elbows at approximately 90 degrees as you inhale.

6. Push yourself up and straighten your arms as you exhale.

 

Calisthenics workout wide grip push up

 

 

 

4. Incline push up

 

Main muscle group: Chest

Additional groups: Shoulders, Triceps

 

1. Look for a bench or a bar where you can hold an incline position (the higher the easier).

2. Stretch your legs, make sure only your toes and the balls of your feet touch the ground.

3. Straighten your body by contracting your ab muscles (make sure you do this well or you will injure your back).

4. Look straight in front of you at a fixed point.

5. Bring your chest down to the bench/bar/wall by bending your elbows as you inhale.

6. Push yourself up and straighten your arms as you exhale.

 

Calisthenics workout incline push up

 

 

 

5. Decline push up

 

Main muscle group: Chest

Additional groups: Shoulders, Triceps

 

1. Look for a bench or a bar where you can hold an decline position (the higher the more difficult).

2. Put your feet on the bar/bench/wall.

3. Straighten your body by contracting your ab muscles. Which is really key in this exercise and quite difficult, pay special attention to this (make sure you do this well or you will injure your back).

4. Look straight in front of you at a fixed point.

5. Bring your chest down to the bench/bar/wall by bending your elbows as you inhale.

6. Push yourself up and straighten your arms as you exhale.

 

Calisthenics workout decline push up

 

 

 

6. Push up hold

 

Main muscle group: Abs

Additional groups: Shoulders, Triceps

 

1. First place your hands flat on the ground at shoulder width or at wide push up width.

2. Stretch your legs, make sure only your toes and the balls of your feet touch the ground.

3. Straighten your body by contracting your ab muscles (make sure you do this well or you will injure your back).

4. Look straight in front of you at a fixed point.

5. Hold this position for as long as you want. The longer the more difficult.

6. Keep inhaling and exhaling in this position until you push yourself up again.

 

Calisthenics workout push up hold

 

 

 

7. Hand clap push up

 

Main muscle group: Chest

Additional groups: Shoulders, Triceps

 

1. First place your hands flat on the ground at shoulder width.

2. Stretch your legs, make sure only your toes and the balls of your feet touch the ground.

3. Straighten your body by contracting your ab muscles (make sure you do this well or you will injure your back).

4. Look straight in front of you at a fixed point.

5. Bring your chest down to the ground by bending your elbows at approximately 90 degrees as you inhale.

6. Now push yourself up as hard as you can, allowing your hands to release from the grown.

7. While you are in the air, clap your hands and come down bringing your chest to the grown.

8. Exhale pushing up and inhale bringing your chest down.

 

Calisthenics workout hand clap push up

 

Note: Find all of these push ups too difficult? All variations can be made easier by doing them on your knees instead of keeping your legs straight (The closer your legs to your chest the easier). More, all the skill bars are based upon a subjective assessment of the required strength. They were added to give a general indication of the difficulty when comparing the individual exercises.

 

7 Push Up Variations For A Bigger Chest?!?

 

I bet you didn’t expect there to be that much.

Actually there are even more Bar Brother routines.

But for now this should be enough to get yourself going.

 

Want to make a calisthenic workout routine?

Choose four to six push up exercises.

Do those for 3 to 4 rounds with 5 to 15 repetitions per exercise.

And you have yourself a killer chest workout routine.

 

Beast mode ON!

 

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19 thoughts on “7 Beginner Push Ups For An Intense Calisthenics Chest Workout

  1. Great routine! I am doing the exercises in between commercials on TV and plan to head out to the obstacle course in morning to work a circuit course I am putting together.

  2. Hey man !
    I am a huge fan of u guys.. i have a couple of questions……
    1. would u kindly suggest a workout for square chest. or u know the U shaped type look?
    2. Please suggest an alternative of hanging leg raises as my bar is wall anged and i am afraid it wont support my weight.
    3.Please write about workout to do for doing front and back flips for beginners…

    Keep up the good work! Will be waiting for ur reply

    1. Hey Omer,

      1. Doing the routine in this post is definitely going to help you.

      In addition to that, of course the muscle up is going to give you some great chest volume:

      Check out month 4,5 of the 6 month beginner plan.

      2. Instead of hanging leg raises, do dragon flags http://www.muscleandperformancemag.com/assets/images/Jan10/abSlam/abSlam5%281%29.jpg. They are quite difficult compared to leg raises, but worth the try. Check out youtube for some good execution videos.

      3. I’m personally not great at doing flips, but I’ll try to contact someone to help me write a “how to post”.

      Hope this helps!

      Beast Mode ON!

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