Push exercises alone are enough – you just need to adjust your positioning to target the upper chest. The key with most of these exercises is (1) increased overall training volumes/repetitions, (2) minimizing rest periods to maximize metabolic build-up and muscular fatigue, and (3) increase exercise variations to fully exhaust muscle groups. Featured image via Pressmaster/Shutterstock. 55 Best Core Exercises You Can Do at Home, 12 Reasons You Should Lose Weight with Matcha Tea, 50 Clean Healthy Snacks That Are Not Processed, 12 Easy Ways to Lose Belly Fat from Stress. Pike push ups usually target the shoulders but you can modify them to focus on the upper chest. But the rest of us have to do specific upper chest exercises. Dive Bomber Push ups – 3 sets, maximum reps. Dive Bomber Push Ups – 3 sets, maximum reps. Feet-elevated pike push ups – 3 sets, maximum reps Following are the exercises that you can do with or without the weights or equipment. Decline Push Ups – 3 Sets, maximum reps. Pike Push Ups – 3 Sets, maximum reps. I really enjoy this one because it takes less than 5-10 minutes and leaves you with an amazing chest and triceps pump. Note that placing your feet on a high surface makes the exercise more challenging, so start with a low surface if you’re a beginner. The movement of your arm follows your upper chest fibers and helps you achieve the maximum contraction. 10 chest press. Dive Bomber Push Ups – 3 sets, maximum reps. Feet-elevated pike push ups – 3 sets, maximum reps In fact, I’ve been using the exercises I’m about to share with you to build my upper chest. Make sure you train the back, core and lower body muscles as well. Here are 2 upper chest workouts you can add to your routine. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Below are three (3) chest workouts that can be done without weights and equipment. Complete three sets of each, resting for 1 to 2 minutes between sets. Join the BarBend Newsletter for everything you need to get stronger. Instead of lowering the head directly downwards stick the chest out and slide (dive) forward until the shoulders are in line with the arms. This next chest workout can be done at home or in the gym, and all you need is a pair of dumbbells. At-home chest workout with weights. How to build chest muscle in 1 week. On your second set you squeeze out another 18 repetitions, therefore leaving you with 62 seconds of rest (100 total reps – 20 reps – 18 reps). Apply this approach when training any muscle. 30 seconds chest dips 30 seconds rest. At-home arm workouts can be done with or without weights to achieve a strong upper body. BarBend is the Official Media Partner of USA Weightlifting. Slide forward by bending your elbows backwards, slide until the shoulders are in line with the arms, then slide backwards to starting position and repeat. You’ll look better in clothes and be more confident once you build the upper chest muscles. Try an at-home workout without weights to help you strengthen your abs, chest and biceps. 10 regular push-ups. This simply means contracting the muscle you’re targeting throughout the set. Workout A. ... Plyometrics is one of the best ways to build a powerful chest without a bench. Building a bigger, stronger, more defined chest is often at the top of most lifters goals, which often means lifting weights is in the program. For example, let’s say you open up with a set of 20 push-ups, therefore you should rest 80 seconds before starting again (100 total reps – 20 reps). P.S He confused the title, it’s supposed to be decline instead of incline. Stand facing away from the wall then place your hands on the floor. Put force behind your punch but don’t overextend your shoulder muscles. Upper Chest Workout Without Weights. Read our full guide to form here. Don’t obsess over the number of reps you can do, focus on muscle contraction.