Follow along with Pat Chadwick as he takes you through a home calisthenics push up workout for the chest. No weights are required at all — just you, the floor, and a chair. This only takes five minutes, so get ready to receive the biggest chest pump ever!
#1 – Decline Push Ups
The decline push up is a great exercise that increases the activation of your upper chest and front shoulders. This will improve your overall upper body strength. If you’re looking for more variations to this exercise, check out this complete decline push up tutorial.
A 2019 research suggests that being able to complete more than 40 push ups is associated with a significant reduction in incident cardiovascular disease compared with those completing fewer than 10.
#2 – Archer Push Ups
This is an intense push up variation that will develop your unilateral strength as you’ll be using one side to do the majority of force production. This is a great exercise to correct muscular imbalances in pushing movements. There are three other variations to this exercise, and you can check them out in this archer push up tutorial.
#3 – Bench Dips
The bench dip is a great chest and tricep killer to your routine. The Coachmag praises this exercise as a great compound bodyweight exercise that adds mass to your tricep. I have covered five other variations of this exercise, check them out in this complete tricep dips tutorial.
#4 – Incline Push Ups
This is one of the best lower chest exercises that target your chest, front shoulders, and core. It is a beginner to intermediate level exercise as it places less stress than traditional push ups. If you want a comprehensive guide to this variation, check out this incline push up tutorial.
#5 – Diamond Push Ups
This exercise will activate your inner chest and triceps. Your hand base is smaller in a narrow grip position which makes them harder than traditional push ups. In the diamond push up tutorial, I have covered the cues and common mistakes, check it out to gain the most out of this exercise.
#6 – Wide To Diamond Stance Push Ups
This exercise is a combination of wide and diamond grip push ups. It will develop your inner chest line and improve your explosive pushing power. According to Men’s Health, doing push ups with the correct form will strengthen your rotator cuff muscles and stabilize your shoulders.
Wide Grip Push Up
This is a great variation to build upper body and core strength. The wider hand placement makes this exercise easier than traditional push ups, but ideal for developing the middle chest.
Now you have a quick five-minute chest workout you can do at home or anywhere at any time, you get a big chest pump from this as this is a form of HIIT training that puts your body through a vigorous circuit with short rest intervals. Work on each exercise for 30 seconds, followed by resting for 10 seconds before moving to the next exercise. Focus on good form!
Below is a program card of this chest circuit:
I hope you’ll enjoy this workout. For your next session, I highly recommend you switch things up by working on different muscle groups to enable rest and recovery on your chest and triceps. If you’re interested, check out these workout articles that I’ve previously written:
As always, thank you for reading these articles, I hope they add value to your health and fitness. Don’t forget to follow and connect with me on Instagram, TikTok, and YouTube to stay on top of my content. Big love and I’ll catch you next time!
My name is Pat Chadwick, I am a calisthenics coach with over 4 years of experience in helping people from all backgrounds to achieve their calisthenics goals. My goal is to become the number one calisthenics coach in the world as it is my passion to help people change their lives through inspiring bodyweight movements. I believe everyone deserves the right to feel good about their health, body, and be delighted inside and out.
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