How to Build Chest + Shoulders in 30's+40's with no gym

How I went from a skinny guy with no chest to an athletic physique with only using calisthenics. This video dives into ring pushups using full range of motion for a pec stretch and chest contraction at the top. We also look into ring rows to build our back muscles proportionately.

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0:00 - My Transformation
0:26 - Who is this video for?
0:51 - Ring Push-Ups
1:12 - Ring Push-Ups vs. Ground Push-ups
1:55 - Ring Push-ups Benefits
2:11 - Healing Shoulders
2:29 - Progression #1
3:51 - Elevate your Feet
4:25 - Progression #2
4:44 - Proximity to Failure
5:11 - How to Program Ring Push-Ups
5:35 - Using with The Formula
5:58 - Using with weights
6:09 - Progression #3
6:57 - Grip & Elbow Position
7:17 - Ring Row
7:54 - Adjusting your Body Angle
8:11 - Ring Row Form
8:33 - Technique
8:54 - Beginner or Advanced
9:13 - Days per Week
9:34 - 90-Day Strength Program
9:37 - Why Calisthenics

In this video, I share how I transformed from a skinny guy with no chest into an athletic physique using only calisthenics. I focus on two key exercises: ring push-ups, which stretch and contract the chest for maximum growth, and ring rows, which build a balanced and strong back. These movements helped me build muscle, improve mobility, and enhance overall functional fitness—all without needing a gym or weights.