Upper Chest Bodyweight Workout That You Can Do at Home

If you’re looking to build more thickness, muscle, and strength in your upper pecs, here are the best upper chest bodyweight workout at home that you need to add to your training regime. Having a well-developed upper chest contributes to the fullness of the upper body and has functional benefits.

The upper chest exercise without equipment is one that you can do at home at any level of fitness and ability. You have an upper pecs exercise that you can do at home that will give you incredible chest growth and definition if done properly.

You might think bodyweight upper chest workout aren’t as effective as their gym chest workout counterparts. But after you try the upper chest bodyweight workout routine at home, I’m showing you here, you’ll be absolutely convinced that you can hit every angle of your chest from home!

How To Train Upper Chest Without Weight

Bodyweight training can be beneficial for achieving hypertrophy and putting an increased impact on the specific muscle group.

It is possible to grow the upper portion of the chest, but it can be the hardest part to grow, especially if you are not using an effective approach for training the upper chest.

To strengthen your upper chest, you should try increasing the intensity of your workout. However, you can easily increase the intensity of your workout with different bodyweight exercises.

It’s time to try out the upper chest workout without weight at home. Some people might think that bodyweight training is outdated and ineffective.

However, due to the increased range of motion and ability to intensify the workouts, bodyweight chest workouts have shown benefits over other chest exercises.

Benefits Of UpperChest Bodyweight Workout.

When it comes to training, the upper pecs, bodyweight push-ups exercises are a perfect choice because:

  • An upper chest bodyweight workout will improve muscular endurance in the upper body and strengthen both muscles and bones.
  • It will boost your explosiveness. Don’t believe me? Wait until you’ve worked your plyo push-ups to the flying progressions, and you’ll see what I mean!
  • Push-ups require more balance that can lead to greater muscle fiber recruitment.
  • The movements you’ll learn are highly functional. You’ll not only gain strength and size; you’ll become more powerful all around, your joints will stronger, and your core will tighten.
  • A bodyweight workout for the upper chest that does not use weights requires more balance, which can lead to more muscle fiber being used.
  • A bodyweight chest workout can be a good full-body workout and help you burn more calories.
  • A bodyweight workout will improve your metabolism and help you burn more fat, especially if you move your entire body around. This will help you achieve a lean and mean look.

Upper chest bodyweight workout

Here is the list of 5 best upper chest bodyweight workout that you can be done at home which help to build well-developed chest.

1. Decline Push-Up

If you’re looking for a straightforward upper chest bodyweight exercises to add to your at home workout routine at home, Decline Push-up is a great staple exercise to get you started.

It is similar to normal push-ups, but with your legs on a bench. Although this is called the Decline push-up, it focuses more on the upper pecs.

Furthermore, your lower body is raised from the floor, the resistance your body provides is increased compared to doing the push-up on the floor. This makes the decline push-up harder than the standard push-up.

Decline Push-Ups
Decline Push-Up

How to do Decline Push-Up

  1. Placed your hands firmly on the floor and spaced slightly wider than shoulder-width apart. Put legs on the bench or the pad roller.
  2. Now raise yourself off the ground, straightening your elbows and your arms. Keep your elbows close to your body.
  3. Raise until your elbows are almost near to locked, and pause for a moment at the top of the movement.
  4. Now lower your body under slow sustained motion, feeling the motion all the way down until your chest is very close to the ground.

Proper Form

  • Exhale while you exert.
  • Vary the position of the bench to hit different angles of the upper chest.

2. Feet on stability ball Push-up

If you’re looking for a way to get more creative with your upper chest bodyweight workout, why not try push-up with feet on a Swiss ball.

It is a progression of the decline push-up that targets the chest, shoulders, and triceps while engaging the core. The exercise emphasizes the upper chest and shoulders.

Feet on stability ball push-up
Feet on stability ball Push-up

How to do stability ball Push-up

  1. Lie face-down on the ball with your arms supporting you in push-up position. Roll forward until your pelvis and thighs are off the ball and positioned your feet on top of the ball.
  2. Your hands should be directly beneath your shoulders. And your body should form a straight line from head to heals.
  3. Breathe in as you lower yourself by bending your arms until your elbows form a 90-degree angle. Use your core muscles to stabilize yourself.
  4. Pause for one to two seconds at the bottom before breathing out and using your arms to push you up to starting position.

Proper Form

  1. Keep your elbows tucked in at your sides.
  2. Core tight and your back flat throughout the movement.
  3. Keep your body in a straight line. Don’t allow your hips to sag or rise.

3. Archer Push-Up

In Archer push up, arms are kept wider than the normal push-up position and as you lower your body.

You transfer the majority of your weight to one of your hands and incline towards that hand, while the other hand is kept straight. Simultaneously move your body to both sides. You have to maintain a tight, steady, and controlled body to perform archer push-ups.  Must add this exercise in your upper chest bodyweight workout.

Archer Push-Up
Archer Push-Up

How to do Archer Push-Up

  1. Start in a standard pushup position with your hands slightly wider than shoulder-width apart and elbows completely locked out.
  2. Maintain a strong core position and shift your upper body toward your right side. Pull your right chest toward your right hand as you bend your right elbow.
  3. As you lower toward the right side, allow your left arm to straighten. Your left arm should be fully extended, forming a straight line from your shoulder to your hand.
  4. . Repeat for your desired number of repetitions, switch sides.

Proper Form

  • Don’t let your hips raise.
  • Make sure your body is in the straight line from head to the feet.

4. Pike Push Up

Pike Push-ups aka shoulder push up is a variation of the push-up that increases strength and stability in the shoulders, upper chest and triceps.

This exercise is another great option that will help you to target the upper chest and grow your upper pecs at home with bodyweight.

The pike push-up looks like a mash-up of Downward-Facing Dog and Dolphin Pose, and this move can build major strength.

Pike Push Up
Pike Push Up

How to do Pike Push Up

  1. Start in a standard push-up position with your hands slightly wider than shoulder-width apart and elbows completely locked out.
  2. Lift the hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
  3. Slowly lower the top of your head towards the ground. Once your head is about to make contact with the ground, pause for a second.
  4. Then slowly push back until your arms are straight, and you’re in the inverted V position.

Proper Form

  • Make sure you maintain control throughout the movement.

5. Elevated pike push-up

Finally, if you’re looking for one more effective bodyweight Upper chest home workout, try elevated pike push-up.

By elevating your feet on a box, you advance these holds because you are now stabilizing a heavier percentage of your bodyweight on your arms.

Each of the setups steps from above still applies. This step allows you to make greater strength gains while also eliminating the fear of falling over.

Elevated pike push-up
Elevated pike push-up

How to do Elevated pike push-up

  1. Start in a standard push-up position with your hands slightly wider than shoulder-width apart and elbows completely locked out. Elevate your feet to an appropriate height for your current strength.
  2. Lift the hips up and back until your body forms an inverted V shape. Keep arms and legs as straight as possible.
  3. Slowly lower the top of your head towards the ground. Once your head is about to make contact with the ground, pause for a second.
  4. Then slowly push back up until your arms are straight, and you’re in the inverted V position.

Proper Form

  • Be sure to have first mastered the pike press before trying the elevated pike press.
  • Make sure you maintain control throughout the movement.
  • Keep your back neutral and knees straight throughout the exercise.

How Can I Work Out My Upper Chest At Home?

Bodyweight training is a great way to build strength, especially if you’re traveling or don’t have access to equipment. One of the benefits is that you can do it anywhere. It is important to note that you will need to modify the exercises when you do them at home. However, your furniture may be sufficient enough for a quality workout.

You could also use a sofa or chair when doing decline push-ups.

Once you learn how to make basic changes, you can start to be more creative.

Takeaways

Bodyweight upper chest exercises are recommended for anyone who wants to build strength and gain muscle at home without weight.

It is a simple task that requires no special scientific expertise or equipment. If you do these bodyweight upper chest exercises consistently, the results will speak for themselves.

Thanks for reading

People also ask

What bodyweight exercise works upper chest?

There are several excellent bodyweight exercises that target your upper chest. The decline push-ups and Pike Push Up are one of the best upper chest bodyweight workout.

How do you work your upper chest without weights?

The decline push-up and the pike push-up are two of the best exercises for working the upper chest without weights.

Can you build your chest with bodyweight exercises?

You can build chest muscles with bodyweight exercises, you don’t need an expensive barbell or bench to develop a strong chest. You can build a stronger chest at home without weights by doing push-ups.

Do push-ups build upper chest?

Decline Push-ups are an excellent bodyweight exercise for strengthening the upper chest, but decline push-ups on stability ball take this routine to the next level.

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