Can you build a bigger and stronger chest with calisthenics exercises? Yes, you can.

While most readers out there believe that it takes barbells, heavier dumbbells, and gym machines to build a bigger chest, some calisthenics workouts do the trick.

They not only make your chest aesthetically pleasing but also boost strength and stamina.

Without any further ado, here is a rundown of some killer calisthenics workouts for a bigger chest.

Push-ups with Gym Rings:

Push-ups with gym rings are an efficient calisthenics workout for a bigger chest. The instability of the rings requires you to tense yourself more, and apply additional strength to the workout properly.

  • Suspend the rings nearly 5-10 cm above the floor.
  • Grasp the rings and get into a push-up position.
  • The legs can be either on the ground or on the place to raise them.
  • Push your upper body downwards unless your chest comes to the level of your hands, and then push yourself upwards again. Make sure to keep your core stable, and avoiding sagging.
  • When you get into the highest position of the movement, you can do a ring turn out by keeping your palms face forward. This small movement will help your shoulder girdle gain stability as well as strengthen your arms.

Ring Flies:

This workout is known as a butterfly workout in the gym and is done using the machine. But we need to use gym rings again.

  • Place the rings 5-10 cm above the ground using the same as told in the push-up with the gym ring part.
  • Assume the push-up position.
  • Move the outstretched arms out to the side, and lower the upper body towards the floor. Make sure to keep the distance between your arms within a range where you can have control.
  • Bring the arms back under the body and push yourself upwards again once you reached the lowest point. Make sure to keep the arms stretched throughout the entire radius.

(Note: To make this exercise easier, you can hang the rings a little higher.)

Dips:

Dips are counted among the most killer calisthenics pressing exercises. They not only work out your triceps but also your chest if done rightly. You can use a dip bar or gym rings to do dips.

But if you’re a beginner, make sure to start with the bars before trying with the rings.

  • Grab a dip bar and place your hands on it.
  • Lower the body by bending the arms. Keep leaning forward.
  • Dip down unless the shoulders get below the elbows
  • Push yourself up by straightening the arms
  • Lock the Elbows at the top

Decline Push-Ups:

Decline push-ups are performed with the legs raised. The workout impacts the upper pectoral muscles. The higher your legs go the challenging the workout becomes. Make sure to maintain body tension without hollowing your back throughout this workout. It means that you need to pull in your nave and tighten the bottom to generate body tension.

  • Choose bench, box, chair, or any raised surface to do this exercise
  • Place the hands on the floor with the shoulders in 45 degrees with the elbows.
  • Bring the feet up.
  • Lower the chest down by bending the elbows.
  • Brace your core and glutes and keep the back and neck straight
  • Get back to the starting position by extending the elbows and pushing into the floors.

Archer Push-Ups:

Archer push-ups help you prepare for one-arm push-ups as well as take your chest training to the next level.

  • Get into the push-up position, but the hands should be slightly apart while the fingers should be pointed slightly outwards.
  • Mover your upper body to one side, and start doing a single-arm push-up. The other arm should be fully stretched for the overall movement.
  • Push yourself up again, on the bent arm while the other arm remains stretched.
  • Once you get into the starting position, repeat with the other arm.

(Note: If archer push-ups are challenging to do, use a raised object to support your body.)

Tight Push-Ups:

Tight push-ups are an efficient workout to train to increase your chest size. It also works out triceps, making them stronger.

  • Get into the push-up position.
  • Place the hands under the chest, keeping the thumbs touching while the other fingers pointing to the front.
  • Lean slightly forward so that your shoulder can get into a neutral position which also keeps the elbows against the body.
  • Push yourself upward again.

Explosive Push-Ups:

Explosive push-ups create a unique stimulation and pumping. It is just like a normal pushup with the only difference is that you have to push yourself up as fast as possible.

  • Assume a pushup position.
  • Explosively extend the arm so that the hands can lift off the floor. If you can push yourself high enough in the air, you can clap your hands.
  • Land on the hands

So these are some effective calisthenics workouts for a bigger and stronger chest. Choose the easier one to get started. All the best!