Upper Chest Workout

Join Pat Chadwick as he shows you the best upper chest exercises that you can do at home without any equipment at any fitness level. In this follow-along workout, you will utilize many exercises variations that will give you incredible chest definition and hypertrophy, if practiced properly. 

This 10 min upper chest workout will require you to work for 30 seconds, doing as many clean reps with proper form as you can, followed by resting for 30 seconds before moving on to the next exercise. There are 11 exercises in total, all of which put emphasis on your upper chest.

What Muscles are Worked by this Upper Chest Workout?

This workout routine targets the upper chest muscles due to the unique hand position and hand placements for each exercise. The primary muscles worked are the pectoralis major, triceps, anterior deltoids, and serratus anterior. The secondary muscles worked are the abdominals, obliques, rhomboid, glutes, quadriceps.

What Level is this Upper Chest Workout?

Before you begin this workout, you will need to determine whether your fitness level is at a beginner or an advanced stage. If you are a beginner, you can perform these movements on your knees to take the load away from the upper body. Whereas, if you are more advanced, you should complete all reps on your toes and aim to do this till failure. Go at your own pace and rest when you need to - just don’t give up!

Staggered Push-Ups

1. Start with your hands in a staggered position where your right hand is approximately one foot ahead of your right shoulder, and your left hand is one foot lower down towards your left hip. Engage your glutes and core to maintain a straight line from head to feet. Your legs are extended and your feet are together. 
2. Inhale as you bend your elbows to lower down towards the ground. Lower until your triceps are parallel to the ground. Brace your core and glutes throughout this movement.
3. Exhale as you push up and return to the starting position. Make sure to lock your arms up to ensure a full range of motion.
4. Switch sides and repeat this alternating movement for 30 seconds.

Diver Bomber Push-Ups

1. Begin in a downward dog position where your hands and feet are shoulder-width apart, with your hips raised up so that your body is in an inverted V-shape between your torso and legs.
2. Inhale as you bend your elbows to lower your chest towards the ground, whilst gliding your upper body forward and keeping your butt up.
3. Exhale as you extend your arms and arch your back as your push your chest upward. This position is called the upward dog.
4. Reverse this movement to return to the starting position.
5. Repeat this movement for 30 seconds.

Decline Diamond Push-Ups

1. Place your feet on an elevated surface such as a bench, chair, or plyometric box. Position your hands in a diamond shape by connecting the index fingers and thumbs and locate this at the center of your chest. Your body should be at a downward slope. Engage your glutes and core.
2. Inhale as you bend the elbows, keeping them close to your torso whilst lowering your torso towards the ground. Lower until your elbows are at 90 degrees. Keep your core tight.
3. Exhale as you push through your palms and extend your arms to return to the starting position. Lock your arms out fully before repeating the next rep.
4. Repeat this movement for 30 seconds.

Upward Cross Flys

1. Stand tall or get on your knees so that your torso is upright. Your arms are down by your sides with your palms facing forward. Engage your core. 
2. Exhale as you bring contract your chest muscles and slowly bring up your palms to the front of your body. Your palms will meet at shoulder height. Pause for a second and feel the contraction.
3. Inhale as you lower your hands to the starting position.
4. Repeat this movement for 30 seconds.

Reverse Grip Push-Ups

1. Start in a push-up position with your arms slightly wider than shoulder-width and your hands placed so that your fingers are pointing towards your toes. Your legs are extended and your feet are together. Brace your core and glutes.
2. Inhale as you bend your elbows, keeping them close to your torso rather than flaring out. Lower down until your elbows are at 90 degrees. 
3. Exhale as you push your body back up and return to the starting position. Lock your arms out before performing the next rep.
4. Repeat this movement for 30 seconds.

Extended Arm Push-Ups

1. Begin in a push-up position with your arms extended and palms in front of your shoulders. Keep your feet together and legs extended. Engage your glutes and core. This is the extended arm push-up position.
2. Inhale as you lower your chest down towards the ground by bending the elbows. Keep lowering until your triceps are parallel to the ground. Brace your core throughout this movement.
3. Exhale as you push up by extending both arms and return to the starting position.
4. Repeat this movement for 30 seconds.

Decline Archer Push-Ups

1. Start in a decline push-up position by placing your feet on an elevated surface and your hands on the floor and using a wide grip. Contract your glutes and core to ensure that your body is in a straight line from head to feet. 
2. Inhale as you bend your right elbow to lower your body to the right-hand side whilst keeping your left arm straight. Keep your right elbow close to your torso. Lower down until your tricep is parallel to the ground. Keep your core tight throughout this movement.
3. Exhale as you push back up and return to the starting position.
4. Repeat this movement for 15 seconds on the right side, followed by switching to the left side and performing this for 15 seconds. Find out more about archer push-ups and their variations in this archer push-ups tutorial.

Incline Diamond Push-Ups

1. Begin by forming a diamond shape with our hands by connecting the index fingers and thumbs together, and place this on an elevated surface. Your legs are extended and your feet are together. Engage your glutes and core to ensure your body is in a straight line.
2. Inhale as you lower your chest towards the elevated surface by bending the elbows. Keep your elbows close to your torso rather than flaring out. Lower down until your elbows are at 90 degrees.
3. Exhale as you push up and return to the starting position.
4. Repeat this movement for 30 seconds. You can learn more about this exercise and its variations in this incline push-ups tutorial.

Psuedo Pike Push-Ups

1. Begin in a decline push-up position with your feet on an elevated surface and your hands on the floor and shoulder-width apart. Your shoulders should be in front of your hands. Keep your core and glutes tight.
2. Inhale as you lower down towards the ground by bending the elbows, and lower down until your triceps are parallel to the ground. You should feel the load on your shoulders. Make sure your core is tight throughout this movement.
3. Exhale as you push back up by pushing through your palms and tucking your head in between your shoulders to create an inverted V-shape between your torso and legs.
4. Repeat this movement for 30 seconds. You can learn more about this exercise and its variation in this pike push-ups tutorial.

Deficit Push-Ups

1. Start by placing your hands on an elevated object such as two weight plates, two small boxes, or a pair of parallettes. This will put your body at a slight incline slope. Your legs are extended and your feet are together. Squeeze your glutes and core.
2. Inhale as you bend your elbows to lower your chest towards the ground. Your shoulder blades should come together. Lower your body until your chest is in line with your hands. Go deeper down if possible. Make sure to engage your glutes and core to keep your body in alignment. 
3. Exhale as you squeeze your chest and extend your elbows to return to the starting position. Lock your arms out.
4. Repeat this movement for 30 seconds.

I want to thank you and give you a big congratulations on completing this intense upper chest workout. Your chest muscles should be feeling pumped after this! Want to learn more? Why not try this complete chest workout to get a ripped chest or get shredded abs in this 10 min abs workout. Give Pat’s workout routine a go and you will surely reap its benefits.

About the Author

My name is Pat Chadwick, I am a calisthenics coach with over 4 years of experience in helping people from all backgrounds to achieve their calisthenics goals. My goal is to become the number one calisthenics coach in the world as it is my passion to help people change their lives through inspiring bodyweight movements. I believe everyone deserves the right to feel good about their health, body, and be delighted inside and out.