Today I selected five of my favorite exercises in which I believe are the best for growing a bigger chest and with these five exercises that I've chosen, we're gonna be targeting all areas of the chest and the reason why I chose these exercises is because these moves also train different elements such as explosive, static, stabilization, and a lot more. Focusing on these different elements is gonna work your chest out a lot harder and probably in ways that you don't often do it which is definitely gonna fire up all those muscle fibers, shock those muscles. That's really gonna build that dense muscle for your chest and best of all, this is gonna be a calisthenics workout routine, so you can basically do all these moves anywhere in the convenience of your home. 

Ring Push-Ups

The first exercise, we have ring pushups and to really increase that progressive overload and push that chest like you never have before, we're gonna put on extra weight onto our body. So we're gonna get into these ring push ups. So first thing is , grab really, really tight. You wanna have a real good tight, tight grip. Make sure that grip is super strong 'cause that's the first point of contact. So you're gonna kind of over grip it, squeeze as hard as you can, move a bit, squeeze, and we're gonna start dead in the center. Perfect form, straight from your heel to your shoulder. We're gonna go down, all the way down, chin up, and then we're gonna come back up, when we come back up, we're gonna twist and touch. When you touch the rings, you can feel the tension in your upper chest and your chest squeezing together, so we're gonna come back down, squeeze your hands, control everything. Come back up, twist.It also has that stabilization factor of keeping these rings steady which is really gonna fire up those deep muscle fibers. 

Deep Incline Push Ups

deep incline push ups
So the next into deep incline push ups. Now we're gonna be using the rings for that stabilization factor. We're also gonna be using the weighted vest for more weight, increase that progressive overload. Have a tight grip guys, tight grip. Let's put our feet up on any object. Now you can do this if you don't have this equipment, you can just take three chairs together. The most important part is that you're gonna be able to go down and deep. Now come back all the way up to get that really long range of motion. So you go deep, Come up, we're gonna go for 10, So squeeze everything, squeeze that core, go down. Control, control. That's the upper chest killer. If you guys could even do that without weight.

Ring Flies

ring flies
So now we're gonna move on to ring flies. This is a tough one. Remember squeeze guys. 'Cause this is definitely a really hard move, guys. So you wanna work your way into different angles at the beginning before doing an angle like this. You can clearly see why you need to be adding these exercises into that workout. If you guys are really trying to develop a strong chest, you need to rip that open. You can't just stick to the same bench press routine forever. 

90 Degree Hold

90 degree hold
The next we're gonna move into 90-degree hold. This is gonna be a static move. Now we're using a different element in asymmetric position to really put that overload on the chest and it's a great exercise to put in between reps if you're feeling a bit fatigued, but it's also gonna push yourself a lot harder than doing reps because of the time on attention that you're holding in asymmetric position for, let's say you do 10 reps, 20 reps. That should take about 15 to 20 seconds. If you're really holding an asymmetric position as long as you can, that can last all the way from 30 seconds to a minute. That becomes a lot more effort and a lot greater of an overload in the long run than just busting out a couple reps really quick. So now we're gonna go into some 90 degree holds, and to really take this to the next level, we're gonna put the weight vest back on. 40 pounds baby, let's go. If you can't do this move, of course, you just wanna hold it with your feet on the ground and after a while, you should be able to lean forward, lift your legs up. All right. 

Straight Bar Dips

bar dips
We're gonna go for the last exercise and that's straight bar dips and that's gonna emphasize mainly on the lower portion of your chest, so let's go straight for it. So for these guys, these are the last reps. So we're gonna make these count. I want you to squeeze the bar. I want you to come up as hard as you can. Literally explode. Try to get this bar off the ground and when you come back down, really control and slow yourself down. So this is gonna be explosively mixed in with control. All right guys, let's go for it. so you're gonna explode and then come back, control. So there you have it, guys. Those are the top five exercises in my opinion to grow a stronger and bigger chest and it will take your training to the next level and to get there a whole lot faster.


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