how to grow a bigger chest with rings these five muscle building exercises Unleash the Power of
calisthenics follow along this full workout to transform your physique to the next level
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let's begin with ring dips because they demand our full energy dips are like squats for the
upper body a time-tested compound exercise stressing multiple muscle groups our Focus
today is on pumping the pecs and building size deep dips will make you a believer in bodyweight
bodybuilding make every rep useful with a strict Tempo controlled on the way down pausing at the
bottom and locking out please finish each set close to muscular failure we need effort
we need to struggle in order to challenge us to change don't be afraid to experiment with
ring dip technique your goal is to stress the pecs but feel comfortable in your joints signs
of a successful set of dips include a pump in your pecs muscular fatigue and no pain in the shoulders
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with archer push-ups pushing unilaterally one arm at a time increases the difficulty without
adding weights focus on the working arm doing all the pushing the straight arm is there to
guide movement and balance your body alternating sides allows us to achieve more muscle building
volume we're effectively doing rest pause one side Works while the other is resting counter
reps in a 1-1 manner left one right one left two right two and keep going close to failure in the
rep range provided Archer push-ups will reduce weakness side to side improve muscle asymmetry
and will challenge you much more than regular push-ups it's completely normal to feel your
non-dominant arm tiring out sooner for me the left arm lags behind the right don't overthink
things just do an equal amount of push-ups on both sides and your upper body will improve Christmas
date push-ups at a deficit are going to be your new favorite drop the ego and use a band
The difficulty a pelican push-ups are no joke set up in a way where the band begins assisting once
your chest reaches ring level please work within your means using a depth which is possible for
multiple reps in a row the long-term goal is to expand your range of motion towards
straight arms don't beat yourself up if you're not able to go deep yet progress takes time look
at calisthenics as a long-term project immerse yourself in the process of becoming better work
out to work out moving slowly and pausing at the bottom is recommended for everyone Tempo push-ups
mitigate injury risk in the pecs and also improve the muscle building effect win-win quality over
quantity can't be stressed enough with Pelican push-ups this exercise isn't time for complacency
keep strict form at the front of your mind and the Deep deficit will do wonders for your chest
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keep grinding with decline push-ups with the feet elevated 30 to 60 centimeters we're effectively
pushing around 75 percent of our body weight by this point in the workout The Humble push-up
will be plenty difficult to challenge your pecs this specific posture targets the upper
pecs more than regular push-ups thanks to our relative torso angle we're basically doing an
incline bench press if you want a full chest with calisthenics decline push-ups are helpful
for complete Aesthetics don't Arch the back because this defeats the purpose do keep a
natural curve in the spine when decline pushing the sensation of ring push-ups offers a unique
muscle building sensation both the Deep position and contracted top stress the chest muscles
every part of the rep is productive and you'll feel what I mean by working smart and hard by
training all parts of the pack with sufficient volume our physique is going to profit no
let's finish with flies to fry our chest kneeling is the best choice for most of you watching given
how many exercises we've done already kneeling will feel plenty hard enough I was failing in
the 10 to 20 rep range with this seemingly easy setup if that makes you feel any better
higher reps are best practice when isolating the packs with rings that's why kneeling is
good we're optimally trained the chest with a good stimulus to fatigue ratio please adopt a
bodybuilding approach by using the Mind muscle connection keep the PEX muscle contraction in
your mind's eye while going through the motions of stretching and squeezing flies benefit the
most from respecting the n-range contractions spread the hands away at the bottom and squeeze
together at the top overloading this adduction movement of our arms is a unique advantage of
calisthenics on rings I'll leave you with a bonus fly variation for those of you strong
enough banded flies allow progression the assistance matches the strength curve
difficulty of the exercise flies are the hardest at the bottom and guess what bands assist most
where it matters the most expect your chest to be super sore from stretch focused exercises
don't say I didn't warn you quick pause drop a thumbs up if you enjoy bodyweight bodybuilding
with Fitness FAQs thanks for the support here's the complete chest workout I recommend twice
a week take pride in your Technique train with sufficient effort relative to failure
and improve progressively watch another Fitness faq's video to keep on growing see you next time