When training the chest, targeting the upper pectorals effectively can be a challenge, particularly for those relying solely on bodyweight exercises. The upper pecs, or the clavicular head of the pectoralis major, play a crucial role in pressing movements and the overall aesthetic of the chest.
While most bodyweight routines heavily focus on the sternal (lower) portion of the chest, certain exercises can effectively stimulate upper pec growth without the need for weights or machines.
This article explores three of the best bodyweight exercises to target the upper pecs, backed by scientific research and practical insights.
The Anatomy of the Upper Pectorals
The pectoralis major comprises two main parts: the clavicular (upper) head and the sternal (lower) head. The clavicular head originates at the medial half of the clavicle and inserts into the humerus, contributing to shoulder flexion, adduction, and internal rotation.
Activating this area requires movements that position the arms at an upward angle relative to the torso. Studies have shown that incline movements—whether with bodyweight or weights—preferentially target the clavicular head (Trebs et al., 2010). This highlights the importance of incline or upward angles in exercise selection for upper pec development.
1. Incline Push-Ups
Incline push-ups are one of the most effective bodyweight exercises for targeting the upper chest. By positioning the hands higher than the feet, the angle of the movement shifts the workload onto the clavicular head.
Research comparing muscle activation during incline, flat, and decline push-ups supports this claim, showing significantly higher activation of the clavicular fibres during incline variations (Cogley et al., 2005).
How to Perform Incline Push-Ups
- Place your hands on an elevated surface such as a bench, step, or sturdy box.
- Position your body in a straight line from head to heels.
- Lower your chest towards the surface while maintaining a tight core and neutral spine.
- Push back to the starting position, ensuring full extension of the elbows.
Key Benefits
- Increases upper pec activation due to the incline angle.
- Accessible to beginners as it reduces the load compared to standard push-ups.
- Enhances shoulder and core stability, which are critical for overall performance.
Progressions
To increase difficulty and further stimulate muscle growth, lower the height of the incline over time, eventually transitioning to flat or weighted push-ups.
2. Pseudo Planche Push-Ups
Pseudo planche push-ups are an advanced variation that emphasises the upper chest while also engaging the shoulders and triceps.
By shifting the hands closer to the hips and leaning forward, this exercise places greater stress on the clavicular head of the pectoralis major. Research on planche progressions indicates significant activation of the upper pecs and anterior deltoids during similar isometric and dynamic movements (Marcolin et al., 2015).
How to Perform Pseudo Planche Push-Ups
- Start in a push-up position with your hands slightly behind your shoulders and fingers pointing forward or slightly outwards.
- Lean your shoulders forward, shifting weight onto your upper body.
- Lower your chest while maintaining the forward lean, keeping your elbows close to your torso.
- Push back to the starting position, ensuring your shoulders stay forward throughout the movement.
Key Benefits
- Intensely targets the clavicular head by positioning the arms in a forward and upward motion.
- Increases overall upper body strength and stability.
- Prepares the body for advanced gymnastic movements such as the full planche.
Progressions
For beginners, start by reducing the forward lean or performing the movement on your knees. As strength improves, increase the lean and incorporate holds at the bottom of the movement for added intensity.
3. Pike Push-Ups (Elevated Variation)
Pike push-ups are primarily a shoulder exercise, but when performed at a specific angle, they can effectively target the upper pecs.
By elevating the feet and positioning the arms in an inclined motion, the exercise recruits the clavicular fibres significantly. Electromyography (EMG) studies on bodyweight movements confirm substantial upper pec activation during exercises involving an inclined pressing angle (Lehman et al., 2006).
How to Perform Pike Push-Ups
- Start in a downward dog position, with your hips raised and feet on an elevated surface.
- Position your hands slightly wider than shoulder-width apart.
- Lower your head towards the floor, bending your elbows outward, until your head nearly touches the ground.
- Push back up, ensuring your hips remain high and your core stays engaged.
Key Benefits
- Engages the upper pecs and anterior deltoids simultaneously.
- Improves overhead pressing strength, which translates to better overall upper body performance.
- Enhances balance and coordination through stabilisation of the core and shoulder girdle.
Progressions
To increase difficulty, raise the height of your feet or transition to a full handstand push-up for maximum upper chest and shoulder engagement.
Optimising Upper Pec Growth with Bodyweight Training
Progressive Overload
Although bodyweight exercises are limited in external resistance, progressive overload can still be achieved by manipulating variables such as angle, tempo, and range of motion. For example, slowing down the eccentric (lowering) phase or incorporating isometric holds at the bottom of each repetition increases muscle tension and promotes hypertrophy.
Volume and Frequency
For optimal upper pec growth, aim for 3-4 sets of each exercise, with 8-12 repetitions per set. Training the chest 2-3 times per week ensures sufficient stimulus while allowing adequate recovery.
Incorporating Other Movements
While these exercises are excellent for targeting the upper chest, incorporating compound movements like dips and standard push-ups ensures balanced chest development. Additionally, exercises that strengthen the shoulders and triceps—such as lateral planks or diamond push-ups—enhance stability and contribute to overall upper body aesthetics.
Science-Backed Effectiveness of Bodyweight Training
Bodyweight exercises, when performed correctly, can be just as effective as traditional weight training for building muscle. Studies have shown that muscle activation levels during push-up variations are comparable to those during bench press exercises at moderate loads (Calatayud et al., 2015). Furthermore, bodyweight exercises improve proprioception, balance, and functional strength, making them an essential component of any training programme.
Key Takeaways
Bibliography
Calatayud, J., Borreani, S., Colado, J.C., Martin, F., Tella, V. and Andersen, L.L., 2015. Bench press and push-up at comparable levels of muscle activity results in similar strength gains. Journal of Strength and Conditioning Research, 29(1), pp.246-253.
Cogley, R.M., Archambault, T.A., Fibeger, J.F., Koverman, M.M., Youdas, J.W. and Hollman, J.H., 2005. Comparison of muscle activation using various hand positions during the push-up exercise. Journal of Strength and Conditioning Research, 19(3), pp.628-633.
Lehman, G.J., 2006. Resistance training-related adaptations in upper body muscles in response to bodyweight and resistance training exercises: A review. Journal of Manipulative and Physiological Therapeutics, 29(8), pp.665-675.
Marcolin, G., Petrone, N., Moro, T., Battaglia, G., Bianco, A. and Paoli, A., 2015. Selective activation of shoulder, trunk, and arm muscles: A comparative analysis of different push-up variations. Journal of Athletic Training, 50(11), pp.1126-1132.
Trebs, A.A., Brandenburg, J.P. and Pitney, W.A., 2010. An electromyographic analysis of three muscles surrounding the shoulder joint during a push-up on stable and unstable surfaces. Journal of Strength and Conditioning Research, 24(5), pp.1353-1359.
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