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The one muscle that is lacking with almost everyone is not just calves, the upper chest also gets ignored in the long run too. The upper chest growth becomes a tough cookie to break when you just have bodyweight workout at your disposal. The avid strength athletes and bodybuilders also sometimes overlook this muscle. With all the equipment and machines it still becomes a difficult task to grow the upper chest. When it comes to a calisthenics athlete it becomes a next to impossible task to grow the upper chest with bodyweight workout. Let's see how we can put some pounds on the upper chest region.
The upper pectoral muscle activation is rather hard, hitting them would require a middle angle between a regular push up and a shoulder press. The muscle fibers of pectorals are always crossing the shoulder joint in a way they are activated more in an inclined angle so technically speaking an inclined angle is optimal for a greater activation of the upper chest muscles.
The incline chest bench press is the staple exercise/" title="exercise" data-wpil-keyword-link="linked">exercise to properly hit the muscle but that also requires a bit of skill and experience so let's look at some home workout that you can do for growth and development of your upper chest.
The decline chest press trains the lower chest but the decline push up targets the upper chest. This is a proper progression to the regular push up.
Try not to keep your feet on too high leverage. Find something that will take you feet up so your entire body remains parallel to the ground in the starting position.
You can progress by placing your hands on another leverage and get a deeper stretch at the bottom position.
This is a direct progression to the decline push up, in this exercise you place your feet on a bosu ball for an unstable leverage which activates your core and chest muscles even more.
Do not use the wall as leverage for placing the ball; the imbalance the ball creates for foot positioning is what we aim for.
This is a classic movement dating back to old circus artists who used it to develop athletic abilities. This movement is mainly shoulder dominant but if you manipulate your body angle a bit then it also hits the upper chest greatly.
Your back position is very important here. Try to maintain the v-bend throughout the entire motion and always mind your breathing technique for a better pump.
This is the advanced version of the pike push up, where you uplift your legs on an object to increase the pressure on the upper chest and shoulders.
The elevated pike push up requires a lot of hip mobility. Try to warm up your hip flexors before you start the exercise.
This is an advanced calisthenics movement which involves the entire upper body. Doing the handstand wall push up requires you to master all the push up variations mentioned above.
Try to keep your shoulders tight and rigid. Your entire weight is going to be on your shoulders and any mistake in form could possibly lead to an injury.
Always stay in your comfortable rep range, don't push yourself in this exercise, always stay 3-4 reps away from failure.
The upper chest growth potential is slightly limited without the gym, the progression in using any calisthenics exercises also takes longer time. So be ready to put in a lot of work and expect slow results but whatever progress you make doing home workouts is going to be a longer lasting result.
The home workout routines for upper chest growth are also heavy compound lifts, these movements require a lot of balance and core strength to perform them and they take a toll on the endurance also. Working out in this manner gives slow but strong results.
People who do home workout for muscle growth have not only develop a stronger base and longer lasting pump they have the most aesthetic muscle mass also, so if you are someone who has no time for gym and has a limited space and equipment at home you can definitely try out the home workout routine to buff up your upper chest with ease
You can use different variations of push ups like pike push up, decline push up, wall handstand push up.
You can buy a bosu ball, resistance band or a pair of dumbbells to train your upper chest at home.