If we're looking at bodyweight exercises, a decline push-up position would train upper chest muscles, while incline push-ups would train lower chest. The incline bench press places the arms at the correct angle to hit the upper chest, but it has some limitations.
The best push-up for the chest is the wide grip push-up. This type of push-up targets the chest muscles more than other types, as it requires you to spread your arms wider than you would for a standard push-up.
The Best Workout For Upper Chest are; Incline chest press Reverse grip bench press Low to high cable flyes Incline flyes Decline push-ups Overall, these exercises are all awesome for any upper chest workout.
To hit lower chest you have to find decline platfrom like your legs should be placed on the raised platform and start doing push ups, by this technique you will hit your lower chest muscle and for upper chest muscle you have to get to the incline position by placing your hands on the raised platform and legs on the ...
According to a study published in the Journal of Strength and Conditioning Research decline push-ups were found to activate the upper chest significantly more than traditional push-ups, making them a valuable addition to your routine.
Many lifters struggle to build the upper chest, mainly because they lack the proper understanding of what movements are best to build the upper pecs and how to use them in a training program.
While the decline push-up variation puts more emphasis on your upper chest, the incline push-up prioritizes your lower chest muscles. Incline push-ups increase stability. Incline push-ups use your core muscles and lower back muscles as stabilizers.
2. WIDE PUSH-UP. The wide push-up is excellent for targeting your chest muscles.
Longworth explained that diamond push-ups are a “perfect fit for someone looking to gain triceps strength with calisthenic movements.” It's not all triceps, though. Just like with traditional push-ups, your pecs, deltoids and core will also be working.
The wide pushup is only slightly different to the standard pushup. It involves widening the distance between the hands, which places more focus on the chest muscles. Muscles worked: chest, shoulders, and back muscles. Get into the plank position, as in the standard pushup, but place the hands further out to the side.
The best exercises for chest muscle growth are the standard Bench Press for the middle pecs, the Incline Bench Press for the upper chest muscles and the Weighted Dip using heavy barbell plates for the lower chest.
The low-to-high cable fly is a phenomenal chest finisher, specifically targeting the upper chest or the clavicular fibers of the pectoralis major. The unique angle of this exercise effectively isolates and emphasizes the upper chest, giving you that well-defined, sculpted look.
Chest Press Machine
This machine comes in a few variations, including: Flat chest press machine (where you lie flat on your back to perform chest presses) Vertical chest press machine (where you're in a vertical seated position) Inclined chest press machine (which targets the upper pecs)
Research shows that performing an incline chest press with a 30 degree bench angle is the best for the upper chest. Mistake #2: Not engaging the shoulder blades in your incline presses also makes shoulders round forward which allows the front delt to be dominant.
Pike push ups do work the upper portion of the chest, however the key muscled worked are the shoulders and triceps. Pike push ups are great as part of a rounded upper body strength training routine, but it's important to include other chest-targeting exercises.
Diamond push-ups are excellent for targeting the triceps, enhancing chest definition, improving shoulder stability, and strengthening the core. They're a versatile, equipment-free exercise that boosts overall upper body strength and endurance.
The Plance Push Up is arguably the most challenging variation on this list. Basically, it is like a regular push up – except with your feet completely in the air the entire time! That's right, you are supporting the weight of your body with just your hands.
Shown to target your chest, front deltoids, and core, the push-up is an excellent upper-body exercise that can increase chest size, strength, and endurance. Whether you are just starting your fitness journey or a fitness junkie looking for new ways to get a bigger chest, push-up variations are the answer.
For the middle chest, you want the arms to be oriented at a 90 degree angle to the chest, and the Classic Pushup is the perfect bodyweight exercise for this. For the lower chest, the arms should be at about a 45 degree angle to the chest, and the Incline Pushup places them in this position.
Performing diamond push ups properly can help you build stronger chest muscles a lot quicker. You don't need any equipment to do this exercise, and it can be done anywhere and anytime. Even if you are not doing any other variations, you will still benefit greatly from adding diamond push ups in your exercise regimen.
The reason for the decline pushups' popularity is their simplicity. You can do them anywhere and reap the benefits of targeting all the chest muscles. This compound exercise works a number of muscles in the upper chest and shoulder area.
While diamond push-ups mainly work your triceps, muscles of your upper back and shoulders deserve honorable mention. “Diamond push-ups strengthen the deltoid and trapezius muscles, which also stabilize the movement,” says Erik.
Traditional push-ups target your chest, shoulders, triceps, and abs. But making a few tweaks to your push-up form will let you target your biceps. Diamond push-ups get their name from the shape your hands take during the exercise and force your arms closer together to help you train your biceps.