Reading: Upper Chest Workout at Home without Equipment. The upper chest, also called the clavicular pectoralis major, is an important muscle that helps to pull the shoulder forward and inward, as well as rotate the shoulder downward when flexed.
Unfortunately, many people do not train this area of their body to build up their muscle mass or strength due to lack of equipment and/or gym access, even though it’s very important in everyday life and sports.
Read on to learn how you can use calisthenics at home without any equipment to work out your upper chest so you can feel great while improving your posture, appearance, performance, and health!
Why the Upper Chest?
The upper chest workout targets your pectoral muscles, which are responsible for moving your arms and helping you breathe. The result is a V-shaped chest that looks great with a wide variety of shirts and adds definition to what can otherwise be a flabby, droopy upper body.
This muscle group is easily forgotten by men who spend most of their days hunched over desks or slouched on couches, so it’s important to take care of them. Exercises like push-ups require strength training as well as balance in order to strengthen these muscles.
If you’re just getting started with a weightlifting program, start by doing your push-ups on your knees for extra support. If you find that push-ups are too difficult, try using a stability ball or chair to help prop yourself up. Over time you can strengthen your upper body and build up enough core strength to do full push-ups without assistance.
Lay on your back, bend your knees and keep your feet flat on the floor. Reach both arms overhead and bend at your elbows so that your hands are in line with your shoulders.
Keeping your upper arms stationary (your forearms should be doing all of the work), squeeze both shoulder blades together.
If you want to make it harder, squeeze one arm at a time or move one hand closer to you while keeping it parallel to you body. Squeeze for two seconds then release and repeat 10 times (five times on each side).
Switch sides and repeat.
Pushups are a great full-body exercise, but they’re particularly good for your upper chest. To do pushups, place your hands on a sturdy surface in front of you, with arms extended and feet just behind you. Keep your body straight as you lower yourself until your chest nearly touches that surface.
Then push back up. For variety, try doing pushups from your knees or against a wall instead of on a floor.
And if pushups aren’t enough for you, consider lifting weights instead—just pick ones that don’t require any equipment to use or replace dumbbells with things like water bottles and canned goods to add weight resistance when you lift them off the ground (and remember: Never lift more than what is comfortable).
Face Pulls on a Doorway Pullup Bar
Use a doorway pullup bar to focus on your upper chest. Stand facing away from a doorway with feet about shoulder-width apart and grab an overhand grip on a doorway pullup bar. Lean forward slightly and contract your core, keeping your back flat throughout.
Pull your shoulder blades down and squeeze your upper back to bring your elbows behind you as far as possible until they’re even with or slightly past your hips. Slowly release, returning to starting position. Repeat for specified reps or time.
Repeat on opposite side.
Seated Cable Rows
If you’re looking for a great chest exercise, look no further than seated cable rows. These pull-ups target your upper chest, triceps and deltoids, making them an excellent multi-tasking move. Set up in front of a pulley machine with a single handle attached to it.
Start by grabbing onto it with one hand and stepping away from that support post to get a few feet of slack in between you and it.
Reach back as far as possible with your arm extended behind you and grab onto either another handle or a strap wrapped around that post for stability. From there, simply row back by bending your elbow until you return to your original position then repeat using your other arm.
Can I do Chest Workout on the Floor?
Yes, you don’t need a bench press. Floor presses are an excellent way to build upper chest mass and they can be done in your home or a gym.
Find out how to do them properly with our guide. If you have access to dumbbells and want to create a great workout, we recommend combining floor presses with other exercises for optimum results.
Bench presses are a classic muscle-building exercise. However, they’re not always practical and can put your body in an awkward position. For example, if you’re doing bench presses at home, you might not have access to a barbell and weights.
In addition, many people find that they can’t do bench presses because of their shoulder injuries or joint pain.
How do I Incline my Chest Without a Bench?
Laying down on an incline bench is a great way to get better gains. However, if you do not have access to a workout bench, do not worry! There are ways that you can still work your chest muscles and make them larger.
To do so, use two sturdy chairs. Place one chair behind you with another facing it directly in front of you. Lying down on top of these two chairs, put your arms above your head resting against both chairs for support.
This is a great way to make sure that both shoulders will be targeted during each exercise. The incline that you create using these two chairs will allow for better growth and tone.