Whenever I work any muscle group with calisthenics I do them three different exercises with 25-30 reps, and 15-30 seconds rest in between. I also make it intense by picking three exercises that increase in difficulty (beginner, intermediate, and advanced).
I learned most of the push up variations that I do now from using the P90X program, and I would highly recommend it for beginners or anyone wanting to get back into shape. I learned other variations from fitness youtubers like brendan meyers, who I also recommend that you check out.
Here are some great calisthenic exercises that target the chest
(credit: workoutlabs)
Wide Push Ups are a great workout for the chest since it targets the pectoral muscles better than narrow push ups.
(credit: workoutlabs)
Diamond push ups are a great variation of push ups that targets the chest and triceps.
(credit: workoutlabs)
Hindu push ups are a very difficult variation, but a great exercise if you can do it. This variation of push ups targets the chest, shoulders, arms and core.
When it comes to working out, make sure that you warm up properly for about 10-15 minutes before exercising.
Set a realistic goal for how many reps that you can complete with full range of motion
Listen to your body... if you feel any sort of pain or pressure on your joints or lower back then stop and try a different exercise
I hope that everyone found this post helpful!
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