This is one of the best upper chest calisthenics workouts that you can do at home. It will strengthen your upper chest muscles, build your shoulders, burn some calories, and help you lose weight.
There are many other variations you can use in place of the ones I am describing, but these are all the ones I recommend starting with. In addition, it’s helpful to incorporate movement patterns that make sense for you.
After performing the exercises, you can add weights if you wish, but doing so can have a detrimental effect on your form.
If you want to learn how to train your shoulders check out our article on Shoulder Calisthenics.
This is just one example of how the body’s mechanics and movements can be applied to calisthenics exercises. I’ll share some others soon!
What Muscles are Worked by Upper Chest Calisthenics Workout?
The muscles worked by the upper chest calisthenics workout are the pectoralis major, pectoralis minor, serratus anterior, and deltoid muscles.
The pectoralis major is the largest and most muscular of the four muscle groups. It lies beneath the clavicle (collarbone) and attaches to the front of the upper arm. The pectoralis major helps to raise and lower the arm, and also helps to push and pull objects.
Is This Upper Chest Calisthenics Workout Beginner Friendly?
The training is for Intermediate level calisthenics athletes, but you can still do it as a beginner. If you are having difficulty performing these exercises, I suggest you do them on your knees.
If you are going to work out at home or in a small space, I recommend that you place a mat on the floor to help reduce the risk of injury.
I know that some of my favorite workouts are more demanding, and the equipment needed is sometimes more than what is available. In that case, I highly recommend that you take the time to figure out what is your fitness level and the safest ways to get results.
Benefits Of Upper Chest Calisthenics Workout.
1. Upper chest calisthenics workout can help increase strength and size in the chest area.
The following exercises are great for increasing strength and size in the chest area: -Push-ups – Dips -Pull-ups -Flyes. Resistance band training can also help you build a big and nice-looking chest and bodyweight strength.
2. It can also help improve breathing and overall lung function.
One of the most common complaints people complain of concerning any physical activity is their difficulty in breathing. This can range from having shortness of breath to feeling that the air coming in is too warm or stuffy. Most of the time, this is usually caused by a lack of oxygen reaching your brain. This can often result in symptoms such as fatigue, drowsiness, and lightheadedness.
3. The training can also help improve heart health by increasing the volume and intensity of your breathing.
This increases the amount of oxygen that is being pumped through your blood, which can reduce stress and anxiety.
In addition, it can improve your core strength by working on the muscles in your upper chest, which can keep you from getting back pain. It can also strengthen your shoulders and arms, helping to prevent injuries.
A calisthenics workout can easily fit in anywhere — in the living room, around your house or apartment, or even at the park. Plus, calisthenics doesn’t require expensive equipment. There is no need to spend money on weights and other bulky equipment that might not be in your home.
Warm Up Before The Workout
Warm up by stretching and foam rolling your body. This will increase blood flow and flexibility, which will help with your training. If you’re an athlete you may know that warming up before playing a sport or working out is critical for a few reasons.
For starters, it increases flexibility so your muscles are better prepared to do what they’re meant to do.
Secondly, it reduces stress and soreness in the joints and muscles. Stretching and foam rolling will remove muscle tension, prepare muscles for exercise, and release any accumulated tension in the area.
Thirdly, it increases the likelihood of good form, which makes it easier to do exercises and reduces the risk of injury.
Finally, it allows the muscles to recover quickly, reducing soreness after workouts and giving you a better mind of sticking to a workout plan.
If you want to learn more about how to build your legs with calisthenics check out our article:
9 Upper Chest Calisthenics Push-up Exercises
1. Decline Push-Ups
Push-ups can be done with or without a bench or a chair. -You can do them with your hands on the floor or a bench or chair. -You can use your toes, your knees, or your feet to help you do them.
2. Staggered Push-Ups
Start with your feet shoulder-width apart, and your hands on the ground beside your shoulders. Keeping your back straight and your abs engaged, slowly lower your body until your chest touches the ground, then slowly push yourself back up. Do five reps, then switch sides.
3. Diver Bomber Push-Ups
A diver bomber push-up is a great way to work your chest and arm muscles. To do a diver bomber push-up, position yourself on all fours with your palms flat on the ground, shoulder-width apart. Drive your heels into the ground and press your chest and arms upward.
4. Decline Diamond Push-Ups
Start in a push-up position with your hands on the ground in a diamond shape and your legs on a bench or something higher. Drive your heels into the ground and lift your body until your arms are extended straight above your head, then lower back to the starting position. Do as many reps as possible.
5. Reverse Grip Push-Ups
Place your palms on the ground shoulder-width apart. Keeping your back straight, lift your torso and lower your thighs until your thighs are parallel to the ground. Push back up to the starting position.
6. Extended Arm Push-Ups
Extended Arm Push-Ups are a great exercise for your triceps. They are also great exercises to improve your overall muscle strength. To perform Extended Arm Push-Ups, stand with your feet shoulder-width apart and your hands at your sides.
7. Decline Archer Push-Ups
Archer Push-ups are a great exercise for building upper-body strength and endurance. They are also a great way to improve your overall fitness and health.
8. Pike Push-Ups Instructions:
1. Start in a standing position with your feet shoulder-width apart.
2. Bend your elbows and place your hands on your thighs.
3. Push your body up and extend your arms overhead, then lower your body back to the start position.
9. Deficit Push-Ups
Start with the bar on the ground, with your feet hip-width apart and your hands slightly wider than shoulder-width apart. Drive your hips and glutes up so that you are standing up with the bar in front of your thighs.
Other Core Exercises
Flat push-ups are great for people with a different range of fitness levels and exercise preferences. They’re simple, versatile, and offer an excellent core routine.
Are a core exercise for strengthening the upper chest area of your body. The main benefits of doing push-ups are that they target the muscles in the shoulder region, allowing your shoulder joints to remain stable.
When performing chest dips, keep the weight of your body supported by your hands rather than your forearms.
Pull-ups are a great core exercise. They strengthen your back and chest muscles, which help support your spine and prevent lower back injury. While they can be done in a variety of positions, a pull-up is best performed with a chin-up bar. If you don’t have access to one, use a sturdy doorway or doorframe.
Are one of the hardest core exercises you can do. When you first start doing them, you may not believe it but muscle ups are an upper body exercise.
How Can I Work Out My Upper Chest At Home?
There are a few different ways that you can work out your upper chest at home. Start with a challenging warm-up by doing some basic calisthenics such as jumping jacks, squats, and lunges.
As you get stronger, you can increase the intensity of your exercise. You can also work your chest muscles using free weights. You’ll need to spend some time experimenting with different exercises to see which works best for your upper body.
Then continue by performing chest presses, push-ups, and other chest exercises. If you have access to a wall, you can use that to help stabilize yourself and lift heavier weights.
Here are some easy exercises that can help you work on your upper chest.
1. Feet on stability ball Push-up
Start on your hands and knees on the ball. Place your feet flat on the ball and push your body up so that your chest and chin are off the ball. Keep your core engaged and your back straight. Lower yourself back down to the start position.
2. Archer Push-Up
Start in the standing position with feet hip-width apart, holding a weight in each hand. Bend your elbows and lower your body until your torso is nearly parallel to the ground, then press back up to the starting position.
3. Elevated pike push-up
Begin in the push-up position with your hands on the floor slightly wider than shoulder-width apart. Take a deep breath and slowly lift your torso so that your body is in an upright position this is how to perform a pike push-up.
4. Explosive push-ups
This is a great exercise to improve explosive power and definition in the chest. To do this exercise, start by lying on your back on the ground with your palms flat on the ground next to your chest. Explosively push yourself up off the ground, extending your arms and chest as high as possible.
Your body will thank you if you exercise your upper body. When you do, you build muscle tone, improve your endurance, and build strength in your arms, shoulders, chest, and back. This is one of the easiest upper body workouts you will find anywhere. And it can be done in the comfort of your home.
Frequently Asked Questions (FAQ)
What exercise works the upper chest?
This depends on the kind of exercise you are doing. Some exercises work the upper chest directly, while others work the muscles surrounding the upper chest. Upper chest exercises include push-ups, bench presses, pull-ups, and chin-ups.
Can you grow your chest with calisthenics?
Yes, you can grow your chest muscles with calisthenics. You can increase your chest muscles by doing pull-ups, push-ups, sit-ups, pull-ups, chin-ups, and chin-ups.
How do you build your upper chest?
The best way to build your upper chest is with the use of dumbbells. You must perform the exercises correctly to get better results.
What push-ups hit the upper chest?
A declined push-up works the pectoralis muscles. This muscle is responsible for the movement of the arms and shoulders. The pectorals muscles help in creating the action of pushing up and down.
Is the upper chest hard to grow?
In general, it is easier to grow the upper chest than the lower chest. However, it can take several years for some people to grow out their upper chest, while others can do so in a few months.