Sunday, 23 June 2024

Calisthenics, Training

6 Best Exercises For Upper Chest Calisthenics Workout

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Are you looking for new and effective ways to build your pecs? Don’t worry – you’re not alone. The chest area can be stubborn, and many people struggle to see results in this area.

If you get into a proper workout routine, with a good mindset, and with the best upper chest calisthenics exercises, your pectorals will soon tell the tale of the newfound success.

Not entirely sold yet? You may want to pay attention, bodyweight exercises for adding muscle mass have long been underrated, but new research is creating momentum behind the theory that calisthenics is the best way to train. So, level up your upper body game by discovering the best techniques for an upper chest calisthenics workout.

PS: You can also see how you can use a resistance band for calisthenics workouts here. These have incredible results and they open a wide range of workouts, especially for beginners to intermediates.

What is an Upper Chest Calisthenics Workout?

What is an Upper Chest Calisthenics Workout

A calisthenic chest workout is a training regimen that helps you train your chest with only your body weight and little to no equipment. While it may be challenging to build your chest using this technique, it’s not impossible if you have a strategy, good knowledge of the best bodyweight exercises, and pay close attention to proper form.

Most people may be tempted to just use machines and equipment as it is quicker to adapt to and needs very little experience. You may also find that calisthenics requires more time, discipline, patience, and effort. However, this method of training offers many unique benefits.

This moderate to advanced workout can be an excellent choice if you’re looking to build strength, increase flexibility, and improve coordination. One of the great things about calisthenics chest exercises, and about calisthenics bodyweight training in general, is that you can start without ever having done any training, and you can go up to a level where professional athletes compete.

The spectrum is so wide that there is something for everyone, no matter your fitness level, and there is also lots of space to grow and improve. You will never get bored.

If all this sounds good, or if it sparked a bit of curiosity, keep reading to find out exactly how to master chest exercises using calisthenics.

Is Upper Chest Calisthenics Workouts for You?

Is Upper Chest Calisthenics Workouts for You

Not all calisthenic chest exercises are for everyone. Whether or not you should try them, and which ones you should try, depends on your fitness goals and abilities. If some of the exercises are too difficult for you, then you can try a more simplified version of them.

Who Should Be Doing Calisthenics for the Chest?

Consider chest calisthenics if:

  • Your goal is to increase the size of your chest area.
  • You want to strengthen your upper body.
  • You want to achieve bigger pecs without equipment or machines.
  • You want to challenge yourself.

These are just a few pointers regarding who should try calisthenics, but there is really no limit to it. Anyone who has a body, can and should try calisthenics. It will take your training to the next level, while also putting you in a relationship with your own body.

Who Should Avoid Upper Chest Calisthenics Workouts?

Refrain from attempting calisthenics for the chest if:

  • You’re comfortable and satisfied with machine and equipment training.
  • You may have any injuries in your upper body preventing you from this type of training.
  • You are recovering from a breast augmentation procedure or have had breast implants placed under the muscle.

6 Best Upper Chest Calisthenics Workout

Upper Chest Calisthenics

Now we can finally get into the best exercises you can do to begin sculpting your upper chest muscles in a great way. These varieties will work out different chest areas, including the lower, inner, and upper parts.


Chest dips are challenging yet excellent muscle and strength builders. This strength training exercise targets your triceps, shoulders, shoulder blades, back, and chest area. Do these dips every 2 to 3 days, and try to complete 3 sets of 8 to 10.

You can do any dip of your choice (straight bar dips are fantastic for the pecs) using at-home dip bars. Parallel bars are also a great tool on the road to a muscular chest. They can be used for dips and a wide range of other bodyweight exercises. Or, you can even use a secure chair or bench to perform at-home dip variations.

Dips are also a great way to build the range of motion in your shoulder. For the more experienced trainer, heavy weights can be strapped to the body while performing the dips. This a good example of how bodyweight resistance training can be adjusted to fit every case.

Decline Push-ups

Decline Push-ups

This exercise will mainly target your upper chest, which is exactly what we are here for. A decline push-up is similar to a traditional one; the only difference is that your feet are elevated.It might be simular, but take my word for it, decline push ups are exponentially more difficult than regular push-ups.

This elevation in the decline pushup allows you to push up at an angle that targets your upper pecs. You can use a chair, box, or bench to achieve the decline.

Tip: Remember that the higher your feet are placed, the heavier and harder the push-up. So if you’re new to this, put your feet closer to the ground, then work your way up higher. If you keep putting your feet higher and higher, you will naturally begin to train for handstand push-ups.

Explosive Push-ups

Here’s a dynamic exercise that’ll add excitement to your chest workout. Explosive push-ups target the delts, triceps, and pecs, and help stabilize your spine.

Starting with a standard push-up position, ensure your feet are closer than shoulder width and use your upper body to push up and lift your hands off the floor.

Archer Push-ups

Archer Push-ups

Otherwise known as side-to-side push-ups, these bad boys can help you build and strengthen your chestabstriceps, and shoulders.

To perform an archer push-up, get into the push-up position and place your hands wider than shoulder-width apart. Then, bend one elbow while keeping the opposite arm straight, lowering yourself to the ground. Alternate the position of your arms and then push up before performing the next rep.

Incline Push-ups

Incline Push-ups

The incline push-up is the opposite of a decline push-up, targeting the lower chest area. So, alternating between these two varieties every other day will ensure both are worked.

You need elevation underneath your hands rather than your feet to do an incline push-up. This upward elevation is what shifts the emphasis onto your lower chest.

To do the exercises, start in a standard push-up position, place your hands on a bench, chair, or weights then begin pushing.

Note: The incline push-up works wonders for the chest as it primarily targets your lower chest, unlike other push-ups that target other areas of the upper body too. This exercise takes the pressure off your shoulders and arms, resulting in an intense chest training session.

Normal Push Ups

An exceptional addition to a killer chest routine using only your body weight is the regular push-ups. Not only is this position great for muscle growth, but it targets all areas of the chest.

There has never been a bodyweight exercise as famous for building pectoral muscles as the push-up. Many people will swear by it that it is the only way to train these muscle groups. If anything, it is a great starting position and just overall a great exercise.

It’s a convenient exercise if you want to work out your entire chest without any extra equipment. You can also change it up a bit by putting your hands slightly further apart to perform the wide push-ups.

Tip: We recommend watching this informative video on how to properly perform a push-up for calisthenic chest training:

Benefits of Doing Chest Calisthenics

Here are some benefits you’ll start seeing after doing chest calisthenics workouts.

  • You can gain a lot of strength and improve your physique
  • The appearance of a stronger upper body helps boost your confidence.
  • This workout can be done in the comfort of your home, at a public park, and the gym, allowing you more flexibility.
  • Calisthenic exercises of any nature increase your resting metabolic rate, determining how many calories your body burns while not doing anything. This is excellent for muscle definition.
  • You’ll get a chance to increase muscular and aerobic endurance

Wrapping Up: Upper Chest Calisthenics Workout

Upper Chest Calisthenics Workout

Calisthenics exercises for the chest are worth a try if you want to spice up your routine. If you are consistent, you’ll be rewarded with a smashing upper-body fit for cheesy perfume ads and the beach.  

It is relatively safe to say that the best bodyweight chest exercises are push-ups, in one way or another. There is nothing that is simpler and nothing that is more effective.

Which one of these exercises are you keen to try out first? If you’re looking for more push-up variations, you might enjoy attempting the planche push-up.

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