An increasing number of individuals are showing a strong desire to enhance the strength and size of their triceps and chest muscles. Fortunately, there is a range of effective calisthenics exercises specifically designed to target both of these muscle groups simultaneously.
In this article, you will discover a highly efficient chest and triceps bodyweight workout that is guaranteed to yield great results. The program comprises five outstanding bodyweight exercises meticulously selected for their ability to engage and challenge the chest and triceps muscles.
This workout routine caters to individuals of all fitness levels, from beginners taking their initial steps towards a healthier lifestyle to seasoned experts seeking to maximize their gains. By incorporating this bodyweight workout into your fitness regimen, you can rest assured that you will not only experience an invigorating burn but also witness noticeable growth in your triceps and chest muscles.
The combination of targeted exercises, along with the inherent resistance provided by your bodyweight, ensures that you can achieve impressive results without the need for additional equipment or weights.
Here are the top five bodyweight exercises that effectively target your chest and triceps:
Foot-Elevated Pushups
This variation of the traditional pushup focuses primarily on your upper chest and the front of your shoulders, providing an extra challenge. The difficulty level can be adjusted by choosing a higher or lower surface.
If you find this exercise too demanding, you can start with standard pushups and progress from there. It’s important to note that selecting a surface that is too high may shift the emphasis onto your shoulders rather than your chest.
To perform foot-elevated pushups, begin by placing your hands on the floor, a few feet away from a bench or another elevated surface. Position your hands slightly wider than your shoulders.
Then, place both feet on the bench with your toes tucked. As you lower yourself down, bend at your elbows while keeping your upper arms at approximately a 45-degree angle from your torso. Aim to bring your collarbones close to the floor. Once at the bottom, exert force against the floor by pushing with your chest, and repeat the motion.
Pushups
Push ups are the base of this chest and triceps bodyweight workout and a classic exercise for a reason so here is how you do it properly:
Starting Position: Begin by getting down on all fours, with your hands slightly wider than shoulder-width apart and aligned with your chest. Your fingers should be pointing forward or slightly outward. Extend your legs straight behind you, resting on the balls of your feet. Keep your body in a straight line from your head to your heels.
Engage Your Core: Tighten your abdominal muscles and engage your core. This will help maintain stability throughout the exercise.
Lowering Phase: Bend your elbows and lower your body towards the ground while keeping your back straight. Lower yourself until your chest is just above or lightly touching the ground. Your elbows should form a 45-degree angle with your body.
Pushing Phase: Push through your palms and extend your arms, raising your body back to the starting position. Ensure that your body remains in a straight line throughout the movement, without sagging your hips
Breathing: Inhale as you lower yourself down, and exhale as you push yourself back up to the starting position. Focus on maintaining a steady breathing rhythm throughout the exercise.
Repetitions and Sets: Start with a number of repetitions that challenge you without compromising proper form. As you progress, gradually increase the number of repetitions or sets. Aim for three to four sets of 8-15 repetitions, depending on your fitness level.
Remember, it’s important to maintain proper form and avoid any excessive strain or discomfort. If you experience pain or have any underlying health conditions, it’s always best to consult with a healthcare professional before starting a new exercise routine.
Incline pushups:
Incline pushups provide a modified variation of the standard pushup that allows you to gradually build strength in your chest, triceps, and core muscles. As you get stronger, you can gradually reduce the incline by using a lower surface or progress to regular pushups on the ground.
Find an Incline Surface: Look for a stable elevated surface, such as a bench, step, or sturdy platform. The height of the surface will depend on your fitness level and comfort. A higher surface will make the exercise more challenging, while a lower surface will make it easier.
Positioning: Stand facing the incline surface and place your hands on the edge slightly wider than shoulder-width apart. Your fingers should be pointing forward or slightly outward. Step back and extend your legs, aligning your body at an angle with the incline surface.
Body Alignment: Ensure your body forms a straight line from your head to your heels. Engage your core and keep your back flat throughout the exercise. Maintain a neutral neck position by looking slightly ahead, not up or down.
Lowering Phase: Bend your elbows and lower your chest towards the incline surface while maintaining a controlled descent. Keep your elbows at a 45-degree angle from your body. Continue lowering until your chest is close to the incline surface, but avoid touching it.
Pushing Phase: Push through your palms and extend your arms, pushing your body back up to the starting position. Focus on contracting your chest and triceps muscles as you push yourself up. Keep your body in a straight line throughout the movement.
Breathing: Inhale as you lower your body down towards the incline surface, and exhale as you push yourself back up to the starting position. Maintain a steady breathing pattern throughout the exercise.
Repetitions and Sets: Start with a number of repetitions that challenge you without sacrificing proper form. Gradually increase the number of repetitions or sets as you progress. Aim for three to four sets of 8-15 repetitions, adjusting based on your fitness level and goals.
Remember to listen to your body, maintain proper form, and consult with a healthcare professional if you have any concerns or underlying health conditions.
Bodyweight skull crushers:
For maintaining stability in your torso during this exercise, both a strong core and strong triceps are crucial. It effectively targets and engages both muscle groups. If performing this exercise while standing is too difficult, you can try kneeling in front of a low bench and perform it from that position.
Body Alignment: Position yourself two to three feet away from a sturdy table, bench, or secure surface. Grip it firmly with your hands spread shoulder-width apart. As you lower your body towards the surface, focus on bending only at your elbows. Utilize your triceps to push yourself back up to the starting position, stopping when your head is positioned between your hands.
Modifications: If the bodyweight skull crusher is too challenging at first, you can modify it by bending your knees and placing your feet flat on the ground. This will provide additional stability and make the exercise easier to perform. As you become more comfortable and stronger, you can progress to the full bodyweight skull crusher with extended legs.
Close-grip pushups:
Close-grip pushups target your triceps muscles more intensely than regular pushups, but they still engage the chest and shoulders to a certain extent. Remember to maintain proper form, avoid any excessive strain, and consult with a healthcare professional if you have any concerns or underlying health conditions.
Starting Position: Begin by getting down on all fours, with your hands positioned closer together than shoulder-width apart. Your hands should be aligned with your chest, and your fingers can be pointing forward or slightly inward.
Arm Position: Position your hands so that your thumbs are almost touching or forming a triangle shape. Keep your fingers spread for stability. Extend your legs straight behind you, resting on the balls of your feet. Maintain a straight line from your head to your heels.
Engage Your Core: Tighten your abdominal muscles and engage your core. This will help maintain stability throughout the exercise and protect your lower back.
Lowering Phase: Bend your elbows and lower your body towards the ground while keeping your back straight. Focus on keeping your elbows close to your sides, grazing them against your ribcage. Lower yourself until your chest is just above or lightly touching the ground.
Pushing Phase: Push through your palms and extend your arms, raising your body back to the starting position. Exert force primarily through your triceps muscles, keeping your elbows close to your sides throughout the motion.
Breathing: Inhale as you lower yourself down, and exhale as you push yourself back up to the starting position. Maintain a steady breathing rhythm throughout the exercise.
Repetitions and Sets: Start with a number of repetitions that challenge your triceps muscles without sacrificing proper form. Aim for two to three sets of 8-12 repetitions, adjusting the number based on your fitness level and goals. If you find it too challenging, you can start with fewer repetitions and gradually increase as you progress.
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