Workout Routine for Bigger Chest – Calisthenics

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Here’s a workout routine to get bigger chest, using only bodyweight exercises!

Workout Routine: do 4 sets of 8-12 reps, you need to choose an exercise that allows you to do those reps. Do it twice a week, for example Monday and Thursday; you could also do it 3 times a week: Monday, Wednesday and Friday. Rest between 2-4 minutes between sets and exercises.

The BEST exercises for a big chest are the ones performed on rings, like ring dips. So if you can, buy a pair of rings and start training on the Ring Support first. Regular dips and push-ups can also give you a bigger chest, but they are NOTHING compared to the same exercises done on rings.

For a Complete Calisthenic Routine, check my book with over 100 exercises, including Planche, Front lever, V-sit, Dragon Flag or Pistol squat progressions! Click HERE for more!



BEGINNERS:……4 Sets of Wide Push-ups  

……………………4 Sets of regular Push-ups  1305317738m
Knee pushups.JPG.

* If you can’t complete 4 sets of 8-12 reps, finish the set/s with Knee Push-ups or Wide knee push-ups.

* You could change one of these push-up variations with Chair dips.


INTERMEDIATES:4 Sets of Dips on parallel bars  1305317738m

……………………….4 Sets of Wide Push-ups  

* If you can’t complete 4 sets of 8-12 reps, finish the set/s with Wide push-ups or regular Push-ups.


ADVANCED:……4 Sets of Ring dips  1305317738m

…………………..4 Sets of Dips on parallel bars  1305317738m

* If you can’t complete 4 sets of 8-12 reps of Ring dips, you could finish the set/s with Dips. In the case of Dips you can finish the set/s with Wide push-ups.

* If you find regular Ring dips too easy, check these 5 ring dip variations:  1305317738m

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