Chest Workout Routine – Bodyweight

Chest Workout Routine

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 Push-ups and Ring Dips. So if you can, buy a pair of rings and start training on Ring Support first. Regular dips and push-ups can also give you a big chest, but they are NOTHING compared to the same exercises done on rings (ring instability makes the pecs work a lot more).

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BEGINNER’S LEVEL:……

4 Sets of Wide Push-ups  

4 Sets of regular Push-ups  
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* 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.

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INTERMEDIATE LEVEL:…

4 Sets of Dips on parallel bars  

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.

Chest Workout Routine

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ADVANCED LEVEL:……

4 Sets of Ring dips  

4 Sets of Dips on parallel bars  

* 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.

For a Complete Calisthenic Routine, check my book with over 120 exercises, including Planche, Front lever, V-sit, Dragon Flag or Pistol squat progressions! Check HERE for more!