7 Upper Chest Calisthenics Exercises For Maximum Muscle Growth

Calisthenics exercises are a simple, affordable way to build muscular strength and endurance. These seven upper chest calisthenics moves can help build and tone upper-body muscles anywhere, anytime using body weight. They are ideal for those looking for a home or travel chest workout.

Calisthenics moves, like push-ups, can positively affect body composition, heart health, and functional ability. They benefit everyone from desk workers and older adults to fitness enthusiasts and athletes.

7 Best Upper Chest Calisthenics Workouts

These top seven upper chest calisthenics exercises strengthen and tone without equipment. They are adaptable moves that use body weight or, at most, common household furniture. They make it easy to get an effective chest workout in any place, on any budget.

Push-Up

A traditional push-up is a classic calisthenics move that strengthens the pectoralis muscles, anterior deltoid, and triceps. It can provide similar upper-body strength gains to a bench press.

One study determined that push-ups achieve comparable strength and hypertrophy to 40% of a one-repetition maximum bench press. Your one-repetition maximum is the maximum amount of weight you can lift for one repetition with proper form.

The muscle activation rate for the anterior deltoid in a push-up is 78.54%. This tells us how hard the muscle is working.

How To Do

1. Place the hands on the floor slightly wider than shoulder-width apart.
2. Straighten the legs behind you.
3. Engage the abdominals by pulling the belly button toward the spine.
4. Bend the elbows and lower the body toward the floor.
5. Stop when the elbows reach about a 90-degree bend. 
6. Straighten the arms, lifting the body back up.
7. Repeat to complete the desired number of reps.

Tips

• Keep the body in a straight line. Don’t let the hips drop lower than the chest, as this strains the lower back.
• Inhale as you lower and exhale as you press up.
• Keep the elbows tucked toward the sides of the body. This better targets the muscles and protects the shoulder joint.

Optimal Sets And Reps

Hindu Push-Up

The Hindu push-up is a great calisthenics move that works the shoulders, back, and glutes. Like traditional push-ups, it also targets the chest and triceps. It is an efficient way to hit more upper-body muscles in a single exercise, reducing workout duration.

This push-up variation improves strength and flexibility simultaneously. The starting position lengthens the glutes, hamstrings, calves, and lower back, while the upward position stretches the abdominals and chest.

How To Do

1. Place the hands on the mat in front of the shoulders. Align the hand slightly wider than the shoulder distance apart.
2. Position yourself in an upside-down V by lifting the glutes up and straightening the arms and legs.
3. Bend the elbows and lower the chin toward the mat. Keep the glutes lifted.
4. As the chin nears the floor, press the chest forward. Straighten the arms and pull the shoulder blades back.
5. Lift the upper chest while the pelvis lowers, hovering above the mat.
6. Hold for a second.
7. Release from the push-up, lifting the glutes up. Press the chest back toward the thigh, straightening the back.
8. Return to the upside-down V.
9. Repeat to complete the desired number of reps.

Tips

• Keep the abdominals engaged by pulling the belly button toward the spine. This protects the back.
• Squeeze the glutes as the pelvis lowers. This stabilizes the pelvis and supports the lower back.
• Keep the elbows tucked into the side of the body to maintain good shoulder alignment. 
• Only move in a pain-free range of motion during the upward phase. There should be no pain in the back.

Optimal Sets And Reps

Knee Push-Up

Knee push-ups strengthen the pectoralis muscles, triceps, serratus anterior, and anterior deltoid. They are suitable for those unable to perform full push-ups and ideal for progressing toward them.

The knee push-up muscle activation rates are as follows: 

• Pectoralis major — 82.88%
• Anterior deltoid — 67.07% 
• Serratus anterior — 53.08% 

These rates show us that the upper body is working hard and can increase strength in a modified push-up position.

How To Do

1. Kneel on the mat, positioning the knees behind the hips.
2. Place the hands on the mat under the shoulders and next to the ribs. 
3. Bend the elbows, lowering the chest toward the mat.
4. Straighten the arms, lifting the torso up.
5. Repeat to complete the desired number of reps.

Tips 

• Keep the elbows close to the ribs for optimal upper-body alignment. 
• Press the hands into the floor on the up phase for more muscle activation.
• Engage the abdominals to prevent the lower back from arching.
• As knee push-ups become easier, progress by performing as many full push-ups as possible. Then, switch to knee push-ups to finish the set.

Optimal Sets And Reps

T Push-Up

A T push-up puts a twist on the usual push-up variation by adding core strengthening and balance components. It works all the muscles of a standard push-up, plus targets the obliques and rectus abdominis.

Core strength can aid sports performance by improving power, agility, running, and jumping.  Increasing core strength also enhances high-velocity movements like throwing, hitting, and swinging. Building both core strength benefits athletes in sports like baseball, golf, and tennis.

How To Do

1. Place the hands on the floor slightly wider than shoulder-width apart.
2. Straighten the legs behind you.
3. Bend the elbows and lower the body toward the floor.
4. Stop when the elbows reach about a 90-degree bend.
5. Straighten the arms, lifting the body back up.
6. Lift the right hand and extend it toward the ceiling.
7. Rotate the torso to the right as the arm extends.
8. Return the right hand to the mat.
9. Repeat the entire sequence, lifting the left arm and rotating to the left.
10. Repeat to complete the desired number of reps.

Tips 

• Focus on rotating from the waist to target the obliques and protect the back.
• Keep the abdominals engaged and avoid letting the back arch during the push-up. This strains the lower back.
• Move slowly with control. Hold the rotated position for a second. This makes the muscles work harder.

Optimal Sets And Reps

Grasshopper Push-Up

Grasshopper push-ups are another variation of upper chest push-ups that work the core. This calisthenics exercise builds strength in the chest, triceps, obliques, lower rectus abdominis, glutes, and quadriceps.

Core training can improve core stability and balance. Calisthenics has also been found to positively impact static (still) and dynamic (moving) balance. Good balance benefits us in daily tasks like walking on uneven surfaces and athletic pursuits like playing basketball.

By working the core and lower body, grasshopper push-ups can increase balance and core stability.

How To Do

1. Place the hands on the floor slightly wider than shoulder-width apart.
2. Straighten the legs behind you.
3. Bend the elbows and lower the body toward the floor.
4. As you lower, bend the right knee 90 degrees. Bring the right knee across the body toward the left hip.
5. Lower until the elbows reach about a 90-degree bend.
6. Straighten the arms, lifting the body back up.
7. As you lift, pull the right knee back to the right side and straighten the leg. 
8. Repeat the sequence by lifting the left leg.
9. Repeat the pattern to complete the desired number of reps.

Tips

• Keep the chest squared to the floor. Don’t allow the torso to twist as the knee comes toward the hip. This compromises alignment and exercise effectiveness.
• Don’t let the abdomen drop lower than the chest to prevent back strain.
• Avoid touching the leg to the floor as you pull the knee to the hip. This decreases leg and abdominal work.

Optimal Sets And Reps

Chair Chest Dip

Chair chest dips strengthen the anterior deltoid, triceps, and pectoralis muscles. This exercise can improve shoulder mobility as it increases both strength and flexibility. By improving shoulder mobility, upper-body strength training reduces the risk of injury.

The chest dip muscle activation rate is 18% for pectoralis, 21% for anterior deltoid, and 20.8% for the triceps. The peak shoulder extension (arm behind body) in chest bar dips is 88.03% of maximal extension. This tells us that the shoulders work through a large backward range of motion.

How To Do

1. Place two chairs shoulder-width apart.
2. Stand between the chairs, grasping the back of each chair firmly with the palms facing inward.
3. Pull your shoulder blades slightly toward your spine. Tuck the elbow toward the sides of the body.
4. Straighten the arms, lifting your feet off the floor. Bend the knees and cross the ankle.
5. Bend the elbows behind you to about 90 degrees. Allow the chest to lean slightly forward as you lower.
6. Straighten the arms, extending the torso to a fully upright position.
7. Repeat to achieve the desired number of reps.

Tips

• Press the shoulders away from the ears. Hunching will encourage the trapezius muscles to take over.
• Keep the wrists in line with the forearms. Excessive wrist bending can stress the joint and alter exercise alignment.
• Hold the top position for a second to work the triceps a little more. 
• In the top position, keep a micro bend in the elbows to avoid locking out the joint. This prevents over-stretching the joint and reduces injury risk. 
• Inhale as you lower and exhale as you press up.

Optimal Sets And Reps

Burpees & Quick Feet

Burpees are a full-body move that targets the quadriceps, glutes, hamstrings, abdominals, and chest. This exercise combo will help you improve muscular strength and cardiovascular fitness. Working several muscles at once makes burpees and quick feet an ideal high-intensity interval training, or HIIT, exercise.

HIIT is considered a form of full-body calisthenics training. It can improve cardiorespiratory fitness, blood pressure, and insulin sensitivity. One study found performing burpees had a positive impact on heart health and upper-body strength.

How To Do

1. With feet hip-width apart, run on the spot quickly. Keep the feet low to the ground.
2. Bend the knees and hinge from the hips, squatting toward the floor.
3. Place the hand on the floor slightly wider than shoulder width.
4. Jump the feet behind you, straightening the legs.
5. From this high plank position, bend the elbows and lower to a 90-degree angle.
6. Straighten the arms, pushing the body up.
7. Jump the feet forward so you are in a crouching position.
8. Jump to an upright position and run on the spot.
9. Repeat the pattern for the desired duration.

Tips

• Keep the body in a straight line during the push-up and engage the abdominals. This protects the lower back.
• Maintain a steady breath. The muscles need sufficient oxygen to keep working.
• To modify the exercise, step in and out of the plank rather than jump. This decreases exercise intensity.

Optimal Sets And Reps

Best Upper Chest Calisthenics Workout Routine

This upper chest calisthenics routine provides an intensive chest workout that also strengthens the triceps, shoulders, and core. It is an effective and efficient calisthenics workout at home.

Exercise	Sets	Reps	Duration	Rest (between sets)
Grasshopper push-up	2–3 sets	8–12 reps		30–60 seconds
Hindu push-up	2–3 sets	8–12 reps		30–60 seconds
Burpees and quick feet	2–3 sets		30–60 seconds	30–60 seconds
Chair chest dip	2–3 sets	8–12 reps		30–60 seconds
T push-up	2–3 sets	8–12 reps		30–60 seconds

Anatomy Of The Upper Chest

The upper chest is composed of the pectoralis major and minor. The fan-shaped pectoralis major originates on the sternum, ribs, and collarbone and inserts on the upper arm bone. The pectoralis minor is a small muscle running from the upper ribs to the top of the shoulder blade.

The pectoralis major brings the arm toward the body and inwardly rotates the arm. It also flexes and extends the shoulder, moving the arm in front and behind the body. The pectoralis minor helps stabilize the shoulder blade and aids in inhalation.

The serratus anterior is also part of the chest. It sits on the sides of the ribcage and connects to the shoulder blades. This muscle stabilizes, rotates, and protracts (moves backward) the shoulder blade.

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Sternal Head of Pectoralis Major

Large muscles located underneath your clavicle head. Makes up most of your chest area

Abdominal Head of Pectoralis Major

Muscles located at the bottom of your pectoral region, just above your abdominal muscles.

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Benefits Of Calisthenics Upper Chest Workouts

Upper chest calisthenics exercises are cost- and time-efficient, working several muscle groups at once, including the chest. 

Improves Cardiovascular Health

Calisthenics training is beneficial for the cardiovascular system. A study showed that short bouts of calisthenics performed between sedentary periods positively affected cardiovascular health. Calisthenics has been proven to reduce blood pressure and improve cardiovascular fitness. 

Push-ups can decrease the risk of having a cardiovascular event. Men capable of performing over forty push-ups show a notable risk reduction compared to men performing less than ten. Adding push-ups to your calisthenics workouts could benefit heart health.  

Improves Functional Strength

Calisthenics uses full-body, bodyweight exercises to improve strength, endurance, coordination, and balance. This translates to functional strength and ability in our everyday life. We must support our body weight through various movement patterns in daily tasks, like getting out of a chair.

This training style also works multiple muscles and joints at the same time. It mimics how we perform common tasks, like bending down to pick something up or putting away groceries. We use the whole body as a unit, not individual muscles in isolation.

Functional training can reduce the risk of injuries and falls. Improving functional strength and balance is beneficial for everyone and becomes especially important as we age.

Saves Money

Upper chest calisthenics exercises use body weight, requiring little to no equipment. This makes it an inexpensive and convenient training method. Calisthenics exercises allow you to build strength and endurance from home, outside, or while traveling.

Push-ups produce similar strength gains to a bench press but without the cost of equipment or a gym membership. Stable furniture can be used to modify or progress exercises. For example, a low table can be used for incline or decline push-ups, making the exercise easier or harder.

Calisthenics training is an effective option for those looking to get fit on a budget.

Expert Training Tips 

• Press the hands firmly into the floor to promote muscle activation. This helps you get more out of the exercise.
• Perform the exercises slowly with a brief hold in the top and bottom positions. This makes the muscles work harder. Quick movements cause momentum, reducing the muscles’ work.
• Use a sturdy, elevated surface to modify exercises like push-ups, T-push-ups, grasshopper push-ups, and burpees. To progress these moves, use an unstable surface like a bosu ball or suspension training system.
• To keep challenging your muscles without increasing the load, vary the number of exercise sets and reps. You can also slow the speed of the move and change the order of the exercises in your program.
• Actively focus on the muscles you are targeting in each exercise and think about contracting them. Mind-muscle connection aids in muscle activation.

Conclusion

These seven exercises make an excellent calisthenics upper chest workout to improve strength, endurance, and coordination. Adding upper chest calisthenics moves to your program can also aid in functional strength and cardiovascular health.

As a bodyweight style of training, upper chest calisthenics exercises can be performed anywhere, on any budget. This makes them highly adaptable and easy to program into a variety of fitness routines.