Which pushup is best for upper chest?

Author: Antonio DuBuque  |  Last update: Friday, April 4, 2025

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.

What pushups are good for upper chest?

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.

What is the best exercise for the upper chest?

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.

Which push-up is for upper and lower chest?

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 ...

Do decline push ups build the upper chest?

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.

Grow Your UPPER CHEST With Push-Ups

Why is the upper chest hard to grow?

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.

Which is better, incline or decline push-ups?

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.

Which pushup is more effective for chest?

2. WIDE PUSH-UP. The wide push-up is excellent for targeting your chest muscles.

What do diamond push-ups work?

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.

Which pushups target which muscle?

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.

What is the number 1 chest exercise?

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.

What is the best fly for the upper 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.

What machines target the upper chest?

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)

What bench press is best for 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.

Do pike pushups work the upper chest?

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.

What will 100 diamond push-ups do?

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.

What is the hardest push-up?

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.

Can you build a big chest with just pushups?

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.

What pushup is best for chest fat?

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.

Is diamond push-up good for the chest?

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.

Will decline push-ups build the upper chest?

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.

What muscles do diamond push-ups work out?

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.

Can you target biceps with pushups?

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.

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