You don’t need to use complicated equipment or lift very heavy weights to improve your upper chest. You can do a good upper chest workout without equipment, anytime and anywhere. No matter if you exercise at home, in a hotel or outdoors, these bodyweight exercises will build your upper chest.
Why Focus on The Upper Chest Workout?
It is best to first learn why the upper chest should be given extra focus. The upper part of the chest, called the clavicular head of the pectoralis major, helps make the chest look round and balanced. Not working this out can result in a weak chest and slumped shoulders.
Focusing on your upper chest workout will make your physique stronger, help give your body symmetry and boost strength levels. With these benefits of chest workout in mind, let’s discuss how you can develop your upper chest without any equipment.
Key Principles of an Effective Upper Chest Workout
There are some basics you should follow to have an effective upper chest workout:
- Incline angle: For the upper chest, the exercise should be done in a way similar to an incline press. You should be lifting your body at an upward angle.
- Mind-muscle connection: Concentrate on activating your upper chest as much as you can every time you lift.
- Proper form: It’s important to stick to the right movements, since exercising properly is better than doing many repetitions.
- Progression: Keep challenging your muscles, do more reps, practice new positions or shorten the amount of rest you take.
Now that we’ve covered the basics, we can start the actual exercises.
Image Source: pixabay.com/
1. Incline Push-Ups For Upper Chest Workout
Let’s begin by doing incline push-ups, since they’re one of the best no-equipment exercises for your upper chest. Unlike basic push-ups, performing them this way puts more tension on your upper pecs.
How to Do It?
- Select a bench, stair or low wall to make your stand on.
- Put your hands about a shoulder-width distance apart on the raised surface.
- Put your feet together and stretch your legs straight behind you.
- Let your chest drop close to the ground so that your elbows make a 45-degree angle.
- Raise your body to get back to where you started.
Why Does It Work?
An incline push-up imitates the same motion found in an incline bench press. That’s why they use more of the upper chest muscles than they do in flat or decline push-ups.
Pro Tip:
If you want to make it harder, try reducing your speed or trying the squat on your knuckles for a greater range.
2. Pike Push-Ups For Upper Chest Workout
While pike push-ups are known to build your shoulders, a simple change can make them more useful for your upper chest workout.
How to Do It?
- Stand on your hands and knees and then lift your knees so that your body is in a downward-facing dog position.
- Let your chest lead the direction, instead of your head, when you turn.
- Bring your chest down at a diagonal, trying to touch the floor with it.
- Start again from the beginning.
Why Does It Work?
By angling your back, you are able to get a greater workout in your upper chest instead of your shoulders.
Variation:
If you want to do a decline pike push-up, place your feet on a nearby surface that’s lower than your hands. Doing this makes it more challenging and puts more work into the upper chest.
3. Reverse Hand Push-Ups For Upper Chest Workout
Although it is less popular, this move can dramatically improve your upper chest workout. By turning your hands upside down, you increase the effectiveness of the clavicular head.
How to Do It?
- Put your body in the standard pose for push-ups.
- Turn your hands outward so your fingers are placed behind you.
- Come down to the floor, keeping your elbows close to your chest.
- Start to lower back to the beginning.
Why Does It Work?
This form focuses more tension on your upper chest and front delts because it changes how the muscles are used.
Image Source: pixabay.com/
4. Elevated Feet Push-Ups (Decline Push-Ups)
Decline push-ups should be your next choice if you want to increase the challenge for the upper chest.
How to Do It:
- Place your feet either on the bed, a chair or a raised step.
- Make sure your hands are flat on the ground, spaced about as far away from each other as your shoulders.
- Firm up your core muscles and lower your chest to the floor.
- Rise back to your feet when you can.
Why It Works:
Lifting your feet puts your body in a position like the incline bench press. As a consequence, the upper portion of your chest handles most of the motion.
Tip:
Making sure your spine is flat and that your hips don’t sink helps you perform the exercise correctly.
5. Wall Push-Up Press For Upper Chest Workout
You can do this special training in any place, even at your office or when you are traveling.
How to Do It?
- Stand with the edge of your body at least two feet away from a wall.
- Rest your palms against the wall so they are just above your chest.
- .Gently lean toward the wall with your upper chest involved.
- Resist the pressure with force.
Why Does It Work?
The exercise helps you train the upper chest muscles without being concerned with your balance.
Make It Harder:
If it’s too easy, go further back or lift the bar with just one arm at once.
6. Isometric Chest Squeeze
No pushing or pulling is used in this practice. Rather, you need to squeeze and hold tension in the upper chest.
How to Do It?
- Straighten your body and hold your hands in front of you over your chest.
- Squeeze your palms as tight as you can.
- Lift your arms up higher, above your chest, to work the top of your chest.
- Press the stretch for about 10-20 seconds, then relax. Repeat.
Why Does It Work?
Since isometrics keep engagement level high, they help your muscles become better in endurance and maneuvering.
7. Slow Eccentric Push-Ups For Upper Chest Workout
You can intensify your upper chest workout by paying more attention to the part of the push-up where you let your body come lower. This movement gets more muscles involved in the work.
How to Do It?
- Do a push-up normally and take at least 5 to 8 seconds to lower your body.
- Spend a short time at the bottom.
- Try to move quickly from the ground to the top position.
Why Does It Work?
If you spend a longer time lifting the weight, you improve your muscle size and strength.
Image Source: pexels.com
Upper Chest Workout Routine (No Equipment)
Having learned what works best, let’s arrange these exercises into a challenging no-equipment upper chest workout.
Upper Chest Workout Beginner Routine (3 Rounds):
- 12 times of Incline Push-Ups
- Wall Push-Up Press – Ten repetitions
- 15 seconds of the isometric chest squeeze
- After every 30–45 seconds, take a pause.
Upper Chest Workout Intermediate Routine (4 Rounds):
- Do 12–15 Decline Push-Ups
- Pike Push-Ups – Do 10 repetitions
- Reverse Hand Push-Ups – 8 times
- Do an Isometric Chest Squeeze for 20 seconds.
- Wait for about thirty seconds.
Upper Chest Workout Advanced Routine (5 Rounds):
- Elevated Feet Push-Ups – Hold for 15 repetitions
- Slow Single-Motion Push-Ups – 8–10 repetitions
- Decline Pike Push-Ups – Do 10 rounds
- Reverse Hand Push-Ups – 10 times
- Isometric Hold for Chest – Hold for 30 seconds
- Let’s take a short 20-second break.
Upper Chest Workout Tips for Better Results
Even if you have no exercise equipment, doing these chest workouts often and carefully can give you fantastic results. These tips will help you strengthen your upper chest:
- Workout 2–3 times per week if you want the best outcome.
- Always spend some time stretching before your exercise routine to lower your risk of injury.
- Watch your development by recording how many reps you do, how long you rest and how hard the exercise is for you.
- Practice the basic forms and concentrate on them when doing upper-level movements.
Final Thoughts
An upper chest workout can be done anywhere without any special equipment. If you use the right movement, effort and frequency, you can shape your upper chest right at home or in the park. You don’t need any special equipment for these exercises; they show that staying fit can be easy and effective.
Next time you want to miss chest day because you aren’t at the gym—choose not to skip it. Do these workouts regularly, stick with the plan and your upper chest will get stronger and more defined.
Image Source: pexels.com
Stay active, keep at it regularly and be proud of every effort you make. Explore more on MusclePact.com for expert tips, workout gear, and more body weight routines to help you stay consistent—anytime, anywhere. You can also follow us on Facebook, Instagram and Pinterest.
Writing is my passion. I like to share tips about muscle building, nutrition, and all sports things. If you like my articles, please let me know like commenting on them and sharing them in your social media accounts. Thank you!
