3 Best Bodyweight Exercises for Building a Better Looking Upper Chest

Developing a well-defined upper chest is a challenge many fitness enthusiasts face. While weighted exercises such as the incline bench press are popular, bodyweight exercises can also be incredibly effective.

These exercises are often underappreciated, but with the correct technique and enough consistency, they can significantly improve the appearance and strength of your upper chest. This article explores the three best bodyweight exercises that target the upper chest, backed by scientific studies that validate their effectiveness.

Understanding the Upper Chest Anatomy

Before diving into the exercises, it’s important to understand the anatomy of the chest. The pectoralis major is the large, fan-shaped muscle that makes up the bulk of the chest. It has two main parts: the clavicular head (upper chest) and the sternocostal head (lower chest). The upper chest, also known as the clavicular pectoralis, plays a key role in pressing movements and contributes to the aesthetic appearance of the chest.

Training the upper chest can be more difficult than targeting the lower portion. This is because many pushing exercises naturally engage the lower and middle parts of the chest, leaving the upper portion less stimulated. By adjusting the angle and type of exercise, however, you can place more emphasis on the clavicular fibres.

The Importance of Angle in Upper Chest Activation

The incline angle is a significant factor in upper chest activation. Research shows that pressing movements performed at an angle of 30 to 45 degrees have a greater impact on the upper chest compared to flat or decline angles (Lynn & Noffal, 2012). This principle can be applied to bodyweight exercises, which can be adapted to mimic the incline angle.

1. Decline Push-ups

Decline push-ups are an excellent bodyweight exercise for targeting the upper chest. By elevating your feet on a bench, box, or any elevated surface, you shift the emphasis from the middle and lower chest to the upper chest. This exercise not only works the clavicular head but also recruits the deltoids and triceps for added upper body strength.

How to Perform Decline Push-ups

1. Start in a standard push-up position with your hands placed slightly wider than shoulder-width apart.
2. Place your feet on an elevated surface, ensuring that your body forms a straight line from head to heels.
3. Lower your chest towards the floor by bending your elbows, keeping them at a 45-degree angle from your body.
4. Push through your palms to return to the starting position, ensuring that your core remains tight throughout the movement.
5. Repeat for 10-15 repetitions for 3-4 sets.

Scientific Backing for Decline Push-ups

A study published in the Journal of Strength and Conditioning Research found that decline push-ups activated the upper chest significantly more than regular push-ups (Calatayud et al., 2014). The incline created by elevating the feet mirrors the mechanics of incline bench pressing, making it an effective way to stimulate the upper pecs. The same study also highlighted that decline push-ups improve muscle endurance, making them ideal for both hypertrophy and conditioning.

Tips for Maximising Decline Push-ups

To increase the intensity and effectiveness of this exercise:

• Vary the height of the surface you use for your feet. The higher your feet, the more inclined the movement becomes, increasing the load on your upper chest.
• Experiment with hand positioning. A slightly wider grip will place more emphasis on the chest, while a narrower grip engages the triceps.
• Focus on tempo. Slowing down the eccentric (lowering) phase of the movement increases time under tension, a key factor for muscle growth (Schoenfeld, 2010).

2. Pike Push-ups

While pike push-ups are commonly used to develop the shoulders, they also engage the upper chest when performed with the correct form. The downward angle mimics an incline pressing movement, allowing the clavicular head to be highly activated.

How to Perform Pike Push-ups

1. Begin in a standard push-up position.
2. Walk your feet towards your hands while lifting your hips towards the ceiling, forming an inverted V shape. Your body should resemble a pike position.
3. Keep your arms straight and elbows close to your body.
4. Lower your head towards the floor by bending your elbows until your forehead nearly touches the ground.
5. Press back up to the starting position, maintaining a straight back and engaged core throughout the movement.
6. Perform 10-12 repetitions for 3-4 sets.

Scientific Backing for Pike Push-ups

Pike push-ups are an efficient bodyweight exercise for the upper chest due to the high levels of muscle activation. In a study analysing push-up variations, pike push-ups were shown to activate the anterior deltoid and clavicular head of the pectoralis major to a greater degree compared to standard push-ups (Ebben et al., 2011). The change in body angle shifts the emphasis from the lower chest to the upper chest and shoulders, allowing for more targeted development of the upper pecs.

Tips for Maximising Pike Push-ups

• Control your movement: Avoid rushing the exercise. Focus on lowering your head slowly and pushing up with controlled force.
• Adjust your feet position: The closer your feet are to your hands, the more challenging the exercise becomes. Moving your feet further back decreases the difficulty.
• Use parallettes or push-up handles: These tools can increase the range of motion and further engage the upper chest, making the exercise more challenging.

3. Isometric Chest Squeeze Push-ups

Isometric push-ups are highly effective for creating tension in the upper chest. By incorporating an isometric hold during the push-up, you can increase the time under tension, leading to more muscle fibre recruitment. Squeezing the hands together at the bottom of the movement further enhances upper chest engagement.

How to Perform Isometric Chest Squeeze Push-ups

1. Start in a push-up position with your hands shoulder-width apart.
2. Lower yourself to the bottom of the push-up, ensuring that your chest is just above the ground.
3. In this position, push your hands inward towards each other (without actually moving them) to create tension in the chest.
4. Hold this squeeze for 2-3 seconds, then push back up to the starting position.
5. Repeat for 8-10 repetitions for 3-4 sets.

Scientific Backing for Isometric Exercises

Isometric exercises are proven to enhance muscle activation and strength. A study published in The Journal of Applied Physiology demonstrated that isometric contractions recruit muscle fibres that might not be activated during regular concentric or eccentric movements (Sale et al., 1992). This makes isometric push-ups particularly useful for targeting hard-to-reach areas like the upper chest. Furthermore, holding the contraction at the bottom of the movement increases metabolic stress, a key factor in muscle growth (Schoenfeld, 2010).

Tips for Maximising Isometric Chest Squeeze Push-ups

• Focus on the squeeze: The effectiveness of this exercise relies on the intensity of the squeeze you create between your hands. Visualise pulling your hands together without actually moving them.
• Use a slow tempo: Slow down both the lowering and pressing phases of the push-up to maximise time under tension.
• Experiment with grip width: A slightly narrower hand placement can increase the tension on the chest, making the isometric hold more effective.

How Often Should You Perform These Exercises?

Consistency is crucial when it comes to developing the upper chest. Incorporating these exercises 2-3 times per week is sufficient to see improvements in strength and hypertrophy. As with any training regimen, ensure you’re progressively overloading by increasing the number of repetitions, sets, or difficulty of the exercises over time.

A study by Schoenfeld (2011) suggests that muscle groups should be worked 2-3 times per week to maximise hypertrophy, with a focus on progressive overload. The upper chest is no exception. Combining the exercises mentioned with proper nutrition and adequate rest will yield optimal results.

Conclusion

Bodyweight exercises can be an incredibly effective way to target the upper chest, particularly when traditional weightlifting exercises aren’t an option. Decline push-ups, pike push-ups, and isometric chest squeeze push-ups all provide unique benefits that can help you build a stronger, more defined upper chest. By focusing on proper form, adjusting the difficulty, and ensuring consistent practice, you can make noticeable improvements in the appearance and strength of your chest. The science behind these exercises supports their effectiveness, making them a reliable option for anyone looking to enhance their upper chest development.

Key Takeaways

Bibliography

Calatayud, J., Borreani, S., Colado, J.C., Martín, F., Tella, V. and Andersen, L.L., 2014. Bench press and push-up at comparable levels of muscle activity result in similar strength gains. Journal of Strength and Conditioning Research, 28(3), pp.1031-1038.

Ebben, W.P., Wurm, B., VanderZanden, T.L., Spadavecchia, M.L., Durocher, J.J. and Petushek, E.J., 2011. Kinetic analysis of several variations of push-ups. Journal of Strength and Conditioning Research, 25(10), pp.2891-2894.

Lynn, S.K. and Noffal, G.J., 2012. Biomechanics of the shoulder during pushing tasks. Journal of Electromyography and Kinesiology, 22(2), pp.166-173.

Sale, D.G., MacDougall, J.D., Upton, A.R. and McComas, A.J., 1992. Neuromuscular function in weight-trained and non-trained subjects. The Journal of Applied Physiology, 62(1), pp.156-161.

Schoenfeld, B.J., 2010. The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), pp.2857-2872.

Schoenfeld, B.J., 2011. Optimizing muscle hypertrophy: the importance of protein synthesis. Strength and Conditioning Journal, 33(2), pp.26-36.

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