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Brutal Calisthenic Exercises for your Chest

Updated on October 14, 2010

You know what push ups are and you know why they're done - so let's get right to it and find out how you can turn the push up into a brutal calisthenic exercise that works out all areas of the chest.

We will focus calisthenic exercises on the four parts of the chest in order to brutally change the appearance its appearance:

  1. Inner
  2. Outer
  3. Upper
  4. Lower

First, let's talk about how to perform the standard old fashioned push up. It's a calisthenic exercise which gives your chest a great all-around workout.

  • Begin the standard push up by having your belly facing the ground and have your hands on the ground palms down about shoulder width apart, fingers pointed forward. Start in the "up position" but do not lock your elbows. Balance your weight on your palms and the balls and toes of your feet (forming a straight bridge from head to feet). Slowly begin, lowering your body by bending your elbows. Go down until your chest almost touches the ground. Return to starting position.

Now onto the brutal calisthenic exercises for your chest (For more variations of the Push Up Calisthenic Exercise Click Here)

Inner Chest:

  • Diamond/Pyramid Push ups

Assume standard push up position and slide your feet apart to approximately shoulder-width apart. Place your hands together, directly under your chest, with the tips of your index fingers and thumbs touching to form a diamond/pyramid shape. This type of push ups puts a heavy emphasis on the inner chest and your triceps. Brutal? Try doing 3 sets of 20 slowly and with good form.

Outer Chest

  • Wide push ups.

Similar in style to the standard push up except hands are placed wider than shoulder width apart. This places more load to your outer pectorals. Same as the standard push-up, except hands are placed wider than shoulder width. This emphasizes the outer pectorals a.k.a. outer chest. Brutal? Do 3 sets of 30 slowly and with good form.

Upper Chest

  • Elevated Push ups (Incline)

Similar to standard push up, except you elevate your feet by placing them on a chair, or higher surface. Elevating the increasing the amount of weight being lifted, and shift emphasis to the upper pectorals. This is very similar to an inclined bench press. Brutal? Do 3 sets of 30 slowly and with good form.

Lower Chest

  • "Reverse" Elevated Push ups (Decline)

Try elevating your upper body by using stair steps or a chair but leaving your feet on the ground. This is exercise is a little easier than the others, however, most of your body weight is shifted to the lower chest - it is similar to a declined bench press workout for your lower chest. Have the weight on your back close to the shoulders and make sure your arms are perpendicular to the ground at the "top" position before you begin. This will simulate a decline bench-press. Brutal? Since this is somewhat "easier," do 3 sets of 40 slowly and with good form.

An alternative and more brutal lower chest calisthenic exercise is dips. Although not a variation of the push up, dips are great exercises for your lower chest when you can angle your chest forward and legs back (keeping the body straight) about 30 degrees - simulating a decline bench press however your feet do not touch the ground.

So there you have it, try all those exercises to build up a mean brutal chest. Make sure you do them with good form to get the most out of the exercises.

If you thought some of these push up calisthenic exercises were too easy, you can definitely find more Various Push Up Calisthenic Exercises Here such as the amazing one handed push ups and planche push ups.


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    • profile image

      Greatday Bey 3 years ago

      The article and Nates comment are very helpful.


    • profile image

      Berserk odessa 4 years ago

      Nate is correct (at the top)

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      ash 5 years ago

      tbh this is wank anyone who works out nose these he should just but a link to calisthenics kings on hear !

    • profile image

      Man boobs AKA Sloppy chest 5 years ago

      Hope it works!!

    • profile image

      Rain 5 years ago

      Appreciate this article. Been working the incline push ups with good results so far.

      Thank you.

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      Hey 6 years ago

      This is very help information, calisthenics are a good alternative if you don't have access to free-weights.

      @Nate, why bother looking at chest calisthenics if you think free-weight exercises are better? Guess you just wanted some attention. I hope you get help for your issues.

      Yours sincerely, "Someone From The Internet".

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      Yomamma 6 years ago

      @nate stfu i bet ur not even in good shape. This is for peole who are starting calisthenics!

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      50 6 years ago

      Ur dumb

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      Nate 6 years ago

      Dumb article. Do you know how many more free-weight chest exercises are more effective than these snoozers? Spartan push-ups, incline one-armed (working your way down to declines), etc? Worthless article.