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The Chest Builder”

Instructions
The standard rules apply:

 warm up before starting


 proper form > speed or number of reps
 adjust the rest time between sets to your unique needs, but try to stay
between 30-60 seconds
 rest 2-3 minutes between each cycle.
Due to the intensity of this workout, I wouldn’t suggest you do this more
than once a week, especially if you’re just a beginner to calisthenics and
training.

Exercises
Repeat the following cycle 3 times

 15 incline pushups (use a chair or table)


 20 second isometric chest squeeze
 10 pushups
 20 second isometric chest squeeze
 10 decline pushups
(The wide you place your hands, the more you can make this truly a chest
workout.)

Repeat the following cycle 2 times

 5 clap pushups
 8 wide pushups
 8 atlas pushups (use chairs or boxes for elevating your hands)
 8 decline diamond pushups (i.e.: your feet elevated)
Repeat once

 3 x 3 chest dips (use two heavy chairs if you don’t have a dip station;
that’s what I use)
 2 x 8 cross over box press ups
 3 x 20 second isometric chest squeeze
Again, feel free to rest enough between the sets so that you can still
execute all the exercises safely, using the right form. If you find this
routine too easy or too difficult, increase or decrease the number of reps
accordingly. Remember, this isn’t a workout for complete newbies.

“The Chest Igniter”


Overview
Level: Beginner
Equipment: Nothing
Time: 15 minutes

Fire up your chest muscles with this no equipment required


beginner bodyweight workout. It was designed for beginners who
don’t have much time and want a routine even they can follow.
Well, stick with this workout for 4 weeks and you’re bound to see
some great results in the size and strength of your pecks.
Instructions
After warming up, make sure you focus on the proper way to execute
every exercise. If you’re unsure about the proper form, check out the
tutorial videos I linked to.

Rest about 30-60 seconds between each set. If that’s not enough for you,
feel free to rest more, but you should be able to go through this workout
within 15-20 minutes.

Good luck!

Exercises
 10 Wide pushups (my all time favorite calisthenics chest exercise)
 10 Diamond pushups
 10 Elevated feet diamond push up
 10 Elevated feet wide pushups
 5 x 10 second isometric chest squeezes (focus on your chest muscles,
and this can be a great exercise to improve your mind muscle
connection)
 2 x 5 alternating staggered pushups (place your hands wide so it hits
your pecks hard)
 As many incline pushups as you can do.
When doing the diamond pushups, it’s very important that you try to
isolate your chest muscles to do the work. It’s easy to do this movement
like it’s primarily a triceps exercise, but if your mind muscle connection is
advanced enough, you can make the pecks do most of the work. So
practice.
Push Ups to Failure”
Overview
Level: Intermediate
Equipment: Nothing
Time: 25 minutes

Intermediate chest workout that is for people who want to add


the strength and size of their chest and triceps. Follow this workout twice
per week for up to 4 weeks before progressing on to one of the more
advanced chest workouts.

Instructions
This workout should take no longer than 25 minutes in total with warm up and
cool down. Complete this workout twice per week. Make sure you execute each
exercise with correct form: that is the key to muscle growth and avoiding injury.

Complete in the order shown with 1-2 min max rest between each exercise and
do all sets where applicable with 1-2 mins MAX between each set.

Warm up

 10 Good Mornings/Hinges
 20 Alternating Lateral Bends
 20 Alternating Torso Twist
 10 Shoulder Shrugs
 20 Alternating Back Stroke

Exercises
 15 Push Ups
 5 x 2 One Arm Push Ups (feet assisted) *
 15 Chest Flyes Simulations (Standing)
 2 x 8 Staggered Hand Push ups
 15 Wide Hand Push Ups
 10 Close Hand Push Ups
 10 Wide Hand Push Ups
 Push Ups to failure. Make a note of your number and attempt to progress
each time you complete the workout.
* One arm push ups can be completed on knees if required.

“Chest Intensifier”
Overview
Level: Intermediate
Equipment: TRX or rings
Time: 20-25 minutes

Short but very intensive chest workout for intermediate trainees with lack
of time. It targets all functions of the pecs– horizontal and vertical arm
adduction, and pressing with all three heads of the muscles.

Instructions
With its overall low volume, the key to this workout is slow going through all
motions. Always try to use your chest, not your shoulders or triceps.Rest between
sets should be as short as possible as every training session should last up to 20
minutes, not more. Perform this workout twice a week and follow the order of the
exercises, executing 3-4 rounds. For maximum results, you need to stick to this
routine at least 6 weeks, before moving to a more challenging workout.

*Useful tip: Avoid training your shoulders and triceps the day before your chest
in order to assure fresh and strong condition of your pecs!
Exercises
 8 Ring push ups
 10 Feet elevated push ups
 8 Ring flyes
 8 Chest dips

“300 Rep Hell”


Overview
Level: Intermediate
Equipment: None
Time: 50-70 minutes

This is an intermediate chest workout designed for muscle building and


endurance at once! You can easily do at it home or any place as it
requires zero equipment. Although it looks pretty easy at the beginning,
at the end you may find out that it’s a lot harder than you’ve expected.

Instructions
There’s no need to perform some specific warm ups because the entry sets
consist of low reps. First start with little to no rest between exercises, but as
fatigue comes in you can take 30-60 seconds brakes. Just try to fit in the
prescribed 50-70 minutes range, but don’t rush it – always execute nice and
controlled reps!

Performing this routine once a week is fairly enough for serious stimulus for
chest growth. After trying this workout, you’ll soon find out why 6 days are
required for recovery.

Exercises
 1 Feet elevated push up
 1 Regular push up
 1 Decline push up
 2 Feet elevated push ups
 2 Regular push ups
 2 Decline push ups
 3 Feet elevated push ups
 3 Regular push ups
 3 Decline push ups
 4 Feet elevated push ups
 4 Regular push ups
 4 Decline push ups
 5 Feet elevated push ups
 5 Regular push ups
 5 Decline push ups
 6 Feet elevated push ups
 6 Regular push ups
 6 Decline push ups
 7 Feet elevated push ups
 7 Regular push ups
 7 Decline push ups
 8 Feet elevated push ups
 8 Regular push ups
 8 Decline push ups
 9 Feet elevated push ups
 9 Regular push ups
 9 Decline push ups
 10 Feet elevated push ups
 10 Regular push ups
 10 Decline push ups
 9 Feet elevated push ups
 9 Regular push ups
 9 Decline push ups
 8 Feet elevated push ups
 8 Regular push ups
 8 Decline push ups
 7 Feet elevated push ups
 7 Regular push ups
 7 Decline push ups
 6 Feet elevated push ups
 6 Regular push ups
 6 Decline push ups
 5 Feet elevated push ups
 5 Regular push ups
 5 Decline push ups
 4 Feet elevated push ups
 4 Regular push ups
 4 Decline push ups
 3 Feet elevated push ups
 3 Regular push ups
 3 Decline push ups
 2 Feet elevated push ups
 2 Regular push ups
 2 Decline push ups
 1 Feet elevated push up
 1 Regular push up
 1 Decline push up

“Rock Hard Pecs”


Overview
Level: Intermediate
Equipment: TRX / Rings
Time: 40 min

This is an intermediate chest workout for extreme muscle growth in a


short period of time. If you feel your pecs are lacking your overall size,
this is the right routine for you!

Instructions
Execute the exercises with full range of motion in the 3-1-3 or similar tempo and
don’t forget to squeeze your pecs at the top contracted position. Feel free to rest
enough between sets, but don’t exceed 90 seconds! Follow the exact order of the
exercises and do 3-4 rounds. Perform this workout twice a week for best results.

*In order to recover faster between sets you may find dynamic stretching very
helpful.

Exercises
 10 Feet elevated push ups
 10 Feet elevated diamond push ups
 8 Ring push ups
 8 Ring flyes
 8 Chest dips
 8 Diamond push upsIsometric chest squeeze to failure
“Insert Cool Sounding Workout
Name Here”
Overview
Level: Advanced
Equipment: Chair/Bench
Time: ~ 20 minutes

This one is a challenging feat of strength, only for the advanced pupils.
Great for multiple different goals: builds size, strength and endurance as
well. Complete twice per week for up to 4 weeks.

Instructions
This routine should take no longer than 20 minutes. Complete the workout in a
circuit format 2-3 times with only 30-60 seconds between each exercise and a
maximum of 3 mins between each circuit.

Needless to say, focus on mind to muscle connection and proper execution of


each movement.

Warm up

 20 Jumping Jacks
 10 Shoulder shrugs
 20 Alternating Backstroke
 10 Chest Openers
 10 Push Ups

Exercises
 10 Hindu Push Ups (Feet elevated on chair)
 16 Alternating Archer Push Ups
 20 Seated (on chair to isolate upper body) Fly Simulation
 20 Wide Hand Push Ups (Feet elevated)
 20 Chair Dips (Strict form)
 20 Push Ups

“Masters’ Delight”
Overview
Level: Advanced
Equipment: Your body
Time: 20 minutes x 3 per week = 1 hour per week

Here's an advanced body-weight peck workout with no equipment


required, that is ideal for building size, strength and endurance. Only
attempt if you've been training for years. Close feet/stance position on all
these push up variations will make the workout even more challenging.
This workout shouldn’t take much longer than 20 minutes.

Instructions
Follow this routine 2-3 times weekly (not on consecutive days) for 4-5 weeks,
before attempting one of the other advanced workouts listed. Keep good form
throughout each exercise and complete all reps before moving to the next
exercise with a maximum of 60-150 seconds rest between each set. Enjoy!

Here's a warm up routine:

 15 Jumping Jacks
 20 Full Body Pivot/Rotations
 10 Shrugs
 20 Alternating Backstroke
Exercises
 10 Hindu Push Ups (Divebombers)
 3-5 x 2 (each arm) 1 Arm Push Ups
 20 Push Ups
 20 Wide Grip/Hand Push Ups
 20 Push Ups
 20 Wide Hand Push Ups
 1 Arm Push Ups to failure (both sides) *
* Make a note of your number and attempt to beat each workout to help monitor
progress.

“Quick… But Intense”


Bodyweight Chest Workout
Overview
Level: Advanced
Equipment: Chair or bench
Time: 2/3 x 20 Minutes Weekly

A quick routine for advanced people only. Complete this chest workout
2-3 times per week with a minimum of one rest day between the two
workouts in order to build size and strength in the pecks.

Instructions
This one is a quick routine you can crank out in 20 minutes. It should take you
roughly an hour or so if you want to complete this workout three times each
week, but if you don't have that much time repeating it even just 2 times per
week is a good start. Complete each exercise and the number of sets shown, with
60-120 seconds between sets but if you are advanced you will know how much
rest you require. Attempt to keep strict form throughout each exercise.

Warm up (Pulse raise and joint mobility)

1. 10 Jumping Jacks
2. 5 walkouts
3. 10 Double Backstrokes
4. 10 Double Forward Stroke
5. 20 Chest Openers

Exercises
 20 Push Ups
 2 x 15-20 Push Ups Elevated Feet (Feet on chair/bench)
 20 Wide Hand Push Ups (2 sets)
 20-30 Chair Dips (strict form)
 15-20 Close Hand Push ups
 Push Ups to failure. Make a note of your number so that you can attempt to
progress/beat each time you complete this workout.

“Push Up Mastery”
Overview
Level: Advanced
Equipment: Bodyweight only
Time: 2 x 30 mins / week

Yet another advanced workout of calisthenics chest exercises.


Recommended duration: 4 weeks. Recommended frequency: repeat two
times per week.
Instructions
Simply complete all the exercises listed below, in the order shown (obviously). If
you feel this is too much for you, either pick an easier (Intermediate level)
workout, or do as many reps as you can without jeopardizing correct form.
Adjust the rest time between each set according to your needs.

Possible warm up

 10 Good Mornings/Hinges
 20 Alternating Lateral Bends
 20 Alternating Torso Twists
 20 Alternating Back Stroke
 20 Alternating Forward Stroke
 20 Chest Openers

Exercises
 20 Push Ups
 10 x 2 One Arm Push Ups
 20 Push Ups with Alternating T (Torso Turn)
 2 x 8 Circular Push Ups
 2 x 10 Archer Push Ups
 2 x 10 Divebomber Push Ups
 Wide Hand Push Ups to failure. As usual, make a note of your number and
attempt to progress and increase each time you complete this workout.

“The Chest Burner”


Overview
Level: Advanced
Equipment: Chair or bench
Time: 30 minutes

Only attempt this workout if you're confident in your calisthenics


skills. If you feel you're advanced enough, stick with this for 4-5 weeks
and repeat 2 times per week.

Instructions
Keep good form throughout each move/exercise and focus on technique as
opposed to speed.

The duration of this workout is around 30 minutes in total, so try to complete it


within this timeframe.

Rest 1-2 minutes between each set. If that's too much or too little for you, adjust
the resting time accordingly. If you're truly at the advanced level you should
know how much rest is OK or not for you.

Warm up

 10 Good Mornings/Hinges
 20 Alternating Lateral Bends
 20 Alternating Torso Twists2
 20 Alternating Back Stroke
 20 Alternating Forward Stroke
 5 Alternating Downward - Upward Dog (cobra pose)

Exercises
 20 Push Ups
 10x2 One Arm Push Ups
 20 Push Ups with feet elevated on chair/bench (2sets)
 12-16 Alternating Circular Push Ups
 15 Wide Hand Push Ups with feet elevated on chair/bench (2 sets)
 15 Close Hand Push Ups (2 sets)
 Push Ups to failure. Make a note of your number and attempt to progress
and increase each time you complete this workout.

“HARDCORE”
Overview
Level: Advanced
Equipment: Bodyweight
Time: 25 minutes

Here's anther pretty advanced bodyweight chest workout for the truly
hardcore. It uses no equipment whatsoever. Follow this twice each week
for 4-6 weeks. If you feel you've mastered it and it longer challenges
you, pick another one from our advanced workouts.

Instructions
The standard rules apply regarding quality or reps vs quantity and speed.

Complete the exercises in the order shown and do all sets where applicable with
2-3 mins MAX between each set.

This workout should take no longer than 25 minutes in total with warm up and
cool down. If you repeat it 2 times per week as suggested it should take less than
an hour per week.

Recommended warm up:

 10 Good Mornings/Hinges
 20 Alternating Lateral Bends
 20 Alternating Torso Twists
 20 Alternating Back Stroke
 20 Alternating Forward Stroke
 10 Push Ups

Exercises
 20 Push Ups
 10x2 One Arm Push Ups (2 sets)
 10 Push Ups (Slow 3 count up & down - 2 sets)
 20 Alternating Archer Push Ups (2 sets)
 10 Hindu Push Ups (2 sets)
 Wide Hand Push Ups to failure.
Make a note of your number of wide pushups and attempt to progress and
increase each time you complete this workout.

“The Chest Regimen” Workout


Overview
Level: Advanced
Equipment: Just your bodyweight
Time: 25 mins per week

This is an advanced chest workout that is ideal for people who want to
increase some size and strength to their chest area. Follow this
routine twice each week for 4-6 weeks before attempting another of the
advanced workouts.

Instructions
At the risk of sounding like a broken record, keep good form and focus on
technique instead of speed. Even if this means you can't complete all the reps
listed, you should know that quality is more important that quantity. If you can't
do every rep, it's fine. Just list the number you can perform every time and keep a
track of your progress.

This workout should take no longer than 25 minutes in total with warm up and
cool down. Complete in the order shown with 1-2 minutes max rest between each
exercise and each set. You should ideally complete this workout twice per week.

Warm up

 10 Good Mornings/Hinges
 20 Alternating Lateral Bends
 20 Alternating Torso Twists
 20 Alternating Back Stroke
 20 Alternating Forward Stroke

Exercises
 20 Push Ups
 8x2 One Arm Push Ups (2 sets)
 20 Standing Flyes Simulation *
 10x2 Staggered Hand Push Ups
 20 Wide Hand Push Ups (2 sets)
 20 Standing Flyes
 Push Ups to failure **
* For the Flye simulations, stand with palms facing each other in front of you at
shoulder height and under 2 seconds tempo simulate the flye movement.

** For the final set of push ups, make a note of your number and attempt to
progress and increase each time you complete this workout.
“Lord of The Rings”
Overview
Level: Advanced
Equipment: Rings or TRX
Time: 30 minutes

If you’ve got gymnastics rings at home you might get a kick out of this
quick, advanced chest workout. It’s pretty intensive, but if you’re truly at
the advanced level, it shouldn’t cause any problems. Stick with it for 2-3
weeks and see if you like it.

Instructions
As you’re advanced I don’t want to give too many instructions other than to pay
attention to proper form and rest enough between each set so that fatigue doesn’t
jeopardize your quality of execution.

Due to the brevity of this workout, you can do it multiple times per week.
However, if you feel that your chest muscles didn’t have enough time to fully
recover since the last workout, don’t hit them once again with another workout.

Exercises
 10 Wide pushups
 10 Ring flyes
 10 X pushups
 8 Ring flyes
 10 Atlas pushups
 6 Ring flyes
 10 Clap pushups
 8 Ring flyes
 10 Decline diamond pushups
 10 Ring flyes
 3 x 10 second pause at the bottom position of the ring fly (then slowly go
back up)
 For finishers, do as many archer push up on rings as you can.
* With the ring flyes, it’s important that you only go as low as you still feel your
pecks as the main muscle working. In my experience, if I go lower a certain
point, I start feeling my shoulders instead in a bad way (i.e.: it hurts), so be
careful with that.