Additionally, the 4-way push-up workout challenges the fast-twitch and explosive muscle fibers (plyometric push-up), the inner pectorals and triceps (close grip and standard push-up), and the more fatigue resistant fibers (due to the final 20 repetitions per every set). How to Shed Body Weight before the Holiday Season? Workout B. For one thing, the upper chest muscles are smaller than lower chest muscles. Read the notes in each exercise because some videos don’t have all the tips. Below are three (3) chest workouts that can be done without weights and equipment. Place your feet on the wall and walk backwards with your arms. The dip, which can be done on rings, parallel bars, a bench, and believe it or not, a corner of a counter at home (assuming you can fit in the space). Armed with these workouts, you’ll no longer suffer from what-will-happen-to-my-pecs anxiety when you’re without a gym. I won’t bore you with details of chest anatomy, but I’ll tell you why the upper chest muscles are stubborn. Below are five (5) of the best chest exercises you can do without weights. How well you activate the upper chest muscles will depend on your arm positioning. Join the BarBend Newsletter for workouts, diets, breaking news and more. Upper Chest Workout Without Weights. All upper chest exercises activate the shoulders, triceps and lower chest muscles. As you can see, the repetitions increase as the push-up variation becomes (less complex/less demanding/”easier”). I really enjoy this one because it takes less than 5-10 minutes and leaves you with an amazing chest and triceps pump. And give the muscles enough rest to recover and grow. And that’s why most folks have a developed lower chest but a flat upper chest. You don’t have to lift weights to build a symmetrical chest. The movement of your arm follows your upper chest fibers and helps you achieve the maximum contraction. Start in pike push up position, and hold a grip wider than shoulder width. Extend your arm across your body as you punch your fist at an imaginary target in front of you. Dive Bomber Push ups – 3 sets, maximum reps. And I’m already seeing results, so I can tell you for sure that these exercises work. It activates the lower and upper chest, triceps, shoulders, traps and the core. At-home chest workout with weights. Dive Bomber Push Ups – 3 sets, maximum reps. Feet-elevated pike push ups – 3 sets, maximum reps Pike push ups usually target the shoulders but you can modify them to focus on the upper chest. At-home arm workouts can be done with or without weights to achieve a strong upper body. As long as you have a stable surface, you can perform dips to hit the chest and triceps at slightly different angles than the push-up. You don't need a gym membership to get strong abs and upper body. 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. Instead of lowering the head directly downwards stick the chest out and slide (dive) forward until the shoulders are in line with the arms. Now slide backwards to starting position and repeat. Find an elevated, yet level object such as a couch or ottoman. When the shoulders are in line with the palms, keep sliding forward as you straighten the arms. 10 chest press. Copyright © 2020 Flab Fix - All Rights Reserved |. Perform the exercise slowly and don’t forget to engage the upper chest muscles. They can build a symmetrical chest by simply doing regular chest exercises. At the top position the back should be arched and hips slightly touching the floor. If your arms are not well positioned, you’ll end up targeting other muscles. I’ve done decline push ups on different surfaces and I’ve found that I get the most upper chest activation when I use a surface that’s about my hip height. Dive Bomber Push ups – 3 sets, maximum reps. If you are new at this, start with very light weights to master the technique first. Let’s face it, a flat upper chest can give you the man boobs look even when you don’t have chest fat or breast tissue. The goal here is to hit various regions of the pectorals (upper chest, lower chest, etc) while also working the supporting muscles (triceps, rhomboids and scapular stabilizers, and the shoulders) to offer a well-rounded chest pressing workout. Folks who are genetically gifted don’t even have to target the upper chest. Handstand push ups will activate the upper chest when they’re performed facing the wall. Since you can’t change your genes, just focus on building the upper chest muscles. 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