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Best Upper Chest Exercise (WITHOUT EQUIPMENT)

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Rating: 4.0; Vote: 1

The best upper chest exercise without equipment is one that you can do at home at any level of ability. In this video, I show you a chest exercise that you can do without a gym that will give you incredible chest growth and definition if done properly. This pushaway pushup variation is one that can help you to target your upper chest more favorably due to the angle of limb movement during the move. To perform this upper chest exercise properly you will want to first determine if you are a beginner or more advanced trainee. If you are a novice, you will want to perform this movement from your knees. If you are more advanced, get up on your toes and aim to complete all reps to failure without letting your knees touch the ground. The key to the setup for this upper chest exercise is the position of the arms at the start. Remember, this is meant to mimic the incline barbell press. The position of the arms when performing an incline bench press is with the upper arms about 45 degrees from the horizontal position. From here, lower the bar straight down to the upper chest and press back up to focus the contraction on the clavicular head of the pecs. When you do this bodyweight chest exercise variation, you will want to next narrow your grip. You should only have a few inches between your hands. From here bend your elbows out to the side as you lower your body down and forward. Your head should wind up between your hands at the bottom of the movement. On the way out of the hole, you will want to push the heels of your palms into the floor as you imagine your biceps being touched together (as the arms squeeze inward. This is a tricky movement to describe but one that you can instantly feel when you try it out and get it right. Also, keep in mind, while the triceps are active during this movement (because of the elbow bend) they are not the prime mover here. In fact, unless you consciously alert your pecs that they are going to be performing the workload here, you will likely have the job dispersed away from the muscle you should be trying to build. Give this one a try and then head to to get the complete bodyweight workout program ATHLEAN XERO! Using nothing but your own bodyweight, the Xero program allows you to build muscle without access to a gym. Train at home and start building serious muscle mass by training like an athlete
Date: 2022-04-22

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Comments and reviews: 10

Sai
hello sir. im just 17 year old boy from india. today i want to clarify my doubt that imbalance of my pecs. im a right handed guy i use to do all my work with my right than left. and the main thing is my left pec is smaller than right. and i can notice and clearly it is visible that by placing my palms on each pec. so how to get rid of this and what to do and what are the reasons behind this. and tell me one thing that did you faced the same issue or not when you are a beginner
please help to get rid of this.
im feeling something in my mind and i stopped doing all my routine body weight workouts.
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AtoZbodyfitness
a lot of people find the upper chest hard to hit. But again it stems back down to hand positioning, pressing through the palms and tips of the fingers and creating a slight acting motion. If you're on the bench press the same rules apply. if you don't create an arcing motion and do your best to press through the palms then you won't get as good of a pump and mind-to-muscle connection.
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Ana
I'm confused. around 2. 06 Jeff places his hands closer but doesn't mention it. Is it a different variation? I'm confused at what are the different variations. Jeff explains the role of upper chest muscles really well, but mixes up the variations from 2. 06 onwards
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kevin
I appreciate your expertise. after doing just a few of these push-ups the way you described, I could feel the difference. It's amazing how you can take a standard exercise and modify it with a slight variation and get completely different results thanks again.
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Matthew
Really helpful. Great to actually see the muscles working. As a single Dad to a new born, I'm more house bound and no local gyms offer childcare. Therefore working out from home is necessary for sanity and overall health. Thank you!
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Torque4Days
Love these! I've been doing at least 50 pushups a day for a few years as maintenance and needed a new method for my -torture- pushups on days I don't do hard aerobic work. This is it, and definitely gets my upper chest!
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Isaac
Dude your chest is sick!
Now your my new inspiration dam
David laid and you have an awsome fisic congrats!
Hey but one question. dide you get all of that working out just at home? =-O
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Edgard
Jeff, thank you so much for your tips and advice. they're very helpful for my training and the best part is that ever since I started to watch them, I can see good results on my body.
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Ryan
I'm really lacking in the upper and lower section of my chest, like men my middle chest part is hard like a stone but my upper and lower were like tofu. -
This helps me a lot
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Alex
Thank you for all the information you give besides stuff at the gym. Now that i have two boys and work nights i dont have time to go to the gym. So thank you again.
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