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30+ Upper Chest Calisthenics Exercises To Target Your Upper Pecs

Updated on April 23, 2025 - Writen by: Tammy Hogan, PT, BA - Reviewed by Tara Mitchell, DPT Fact checked

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Upper chest calisthenics exercises are a powerful way to build strength, definition, and control—without stepping into a gym. With nothing but your body weight, you can target the upper pecs using gravity, angles, and proper technique. These movements are ideal whether you’re working out at home, in a park, or while traveling.

From beginners to seasoned athletes, upper chest calisthenics offers scalable progressions that boost functional strength, posture, and aesthetics. Let’s break down over 30 exercises you can start using right away.

Best Upper Chest Calisthenics Exercises

Pike Push-Up

Shoulder

Incline Push-Up

Chest

Pseudo Planche Push-Up

Chest

All Calisthenics Exercises Upper Chest

These upper chest calisthenics exercises are designed to build strength and shape without requiring gym equipment. They rely solely on body weight or everyday items like chairs or stairs—making them easy to do at home, outside, or on the go. Whether you’re looking to sculpt your upper pecs or add more definition to your upper body, this list offers over 30 effective moves to choose from.

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Push-Up Burpees

Equipment:

Bodyweight

Muscle Worked:

Chest

Leg

View Exercise

Start in a standing position.
Hinge from the hips and squat down... Read more

Mike Tyson Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Set up next to a suitable wall with enough space to come out into a straight position. Turn around so your back is against the wall and assume a tabletop position.
Bring both feet against the wall, ensuring they’re hip-width apart... Read more

Decline Push-Up

Equipment:

Bodyweight

Chair

Muscle Worked:

Chest

View Exercise

Be sure you have a sturdy bench or elevated surface that can support your body weight. Starting from an all-fours position, bring your feet up to the bench and place them slightly apart.
Place your hands on the ground, slightly wider than shoulder-width apart... Read more

Plyo Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Place your hands shoulder-width apart on the floor. Keep your body straight from head to heels.
Slowly lower your chest towards the floor by bending your elbows. Keep your core engaged and back straight... Read more

Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Place your hands shoulder-width apart, legs straight, and feet together.
Inhale and engage your core. Keep a neutral back position while not letting your hips sag... Read more

Fingertip Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Find a suitable padded area or a gym mat if available. This helps to improve exercise comfort.
Assume a tabletop position. Your hands and knees should be the only contact points. Your body should be facing the ground... Read more

Deficit Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Get a non-slippery mat and place two sturdy weight plates, yoga blocks, or dumbbells on it shoulder-width apart.
Get into a push-up position with your body in a straight line head to heels... Read more

Walking Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Begin in a high plank position with your hands shoulder-width apart. Your body should be straight and your core muscles fully engaged.
As you inhale, lower your chest to the ground by bending your elbows. Then, on the exhale, push back up to the starting position... Read more

Grasshopper Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Place your hands shoulder-width apart on the floor. Keep your body in a straight line from head to heels.
Bend your elbows, lowering your chest towards the floor as if doing a regular push-up... Read more

Reverse Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

First, position your hands facing backward at approximately a 45-degree angle. Your fingers should be pointed in the general direction of your feet.
The underside of your forearm will be facing forward... Read more

Hindu Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Set up next to a suitable mat or padded area. Assume a kneeling position and place your hands on the floor with your arms shoulder-width apart.
Your hands should be slightly facing outward... Read more

Knee Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Start in a kneeling plank position with your arms fully extended. Your hands should be beneath your shoulders, palms flat on the ground.
Inhale to engage your core... Read more

Push-Up to Shoulder Tap

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Start in a tabletop position with your hands and knees touching the floor. This should be on a padded surface or mat if possible. Use a shoulder-width arm position with your hands pointing slightly outward.
Bring your legs straight back and come onto the balls of your feet. Assume a high plank position with your hands directly under your shoulders. There should be a straight line from your head to your heels... Read more

Wall Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Place your feet 1–2 feet away from the wall.
Lean forward and place your hands on the wall. Position them shoulder-width apart, at the same height as your chest... Read more

Negative Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Begin in the classic push-up position, with a straight line from your ankles through to the top of your head. Your feet should be hip-width apart and your hands shoulder-width apart.
Slowly and deliberately lower your body until it almost hits the ground. Keep a nice straight line from your ankles through to the top of your head... Read more

Ring Push-Up

Equipment:

Bodyweight

Ring

Muscle Worked:

Chest

View Exercise

Start in a high plank. Your toes should be on the ground. Each hand should grip the inner part of a ring with your elbows straight.
Slowly lower your body by bending your elbows. Lower until your chest is about midway between the rings. Keep your elbows tucked in at 45 degrees... Read more

Doorway Chest Stretch

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Stand in a doorway with your elbows bent at shoulder height and your forearms resting on the doorframe.
Keeping your forearms and palms flat on the doorframe, gently lean through the doorway. Avoid excessively arching the lower back when doing this... Read more

Archer Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Find a flat space where you can perform the archer push-up.
Place your knees on the floor... Read more

Aztec Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Start in a push-up position with your hands wider than shoulder-width.
Inhale and lower your chest towards the ground by bending your elbows... Read more

Standing One-Arm Chest Stretch

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Stand sideways next to a wall or flat vertical surface.
Extend the arm closest to the wall backwards, so that your palm is flat against the wall. Your arm should be parallel to the ground... Read more

Hand-Release Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Begin in a plank position with your arms fully extended. Your hands should be placed under your shoulders.
Your legs should be extended behind you, forming a straight line with your body from your head to your feet... Read more

Superman Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Lie face down on the floor with arms outstretched overhead and palms flat.
Place your toes on the floor so the weight is resting on the ball of the feet... Read more

Planche Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Begin with your knees and hands on the floor and feet lifted off the floor.
Position your hands slightly wider than shoulder-width apart and rotate your hands back... Read more

Spider Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Begin in a plank position with your hands underneath your shoulders. Your arms need to be fully extended with your legs stretched behind you on the balls of your feet. Your body should form a straight line from head to heels.
Inhale and stabilize yourself by engaging your core... Read more

T Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

Abs

View Exercise

Start in a normal push-up position, with a straight line from your ankles through to the top of your head. Your feet should be hip-width apart and your hands shoulder-width apart.
Lower your body until it almost hits the ground, maintaining an erect posture... Read more

Clap Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Kneel on the floor, lean forward, and place your hands on the floor.
Position your hands at chest height, just wider than chest width apart... Read more

One-Arm Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Place your feet slightly wider than shoulder-width apart for better balance.
Slowly shift your body weight toward the arm that will remain on the ground... Read more

Weighted Push-Up

Equipment:

Bodyweight

Muscle Worked:

Chest

View Exercise

Begin by putting on a weighted vest. It should be heavy enough for adequate tension but still allow you to maintain proper form.
Start in a plank position with your arms fully extended. Your hands should be slightly wider than shoulder-width, palms flat on the ground... Read more

Medicine Ball Push-Up

Equipment:

Bodyweight

Medicine Ball

Muscle Worked:

Chest

View Exercise

Start in a high plank position with both hands on top of the medicine ball.
Position your hands close together, keeping your body in a straight line from head to heels... Read more

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.

This upper chest calisthenics routine targets the upper portion of the chest while also engaging the shoulders, triceps, and core. It’s designed to be effective for all fitness levels and can be done entirely with bodyweight. Whether you’re working out at home or in a park, this is a powerful chest workout you can rely on.

Exercise	Sets	Reps	Rest (between sets)
Decline Push-Up	2–3 sets	8–12 reps	30–60 seconds
Pike Push-Up	2–3 sets	8–12 reps	30–60 seconds
Archer Push-Up	2–3 sets	8–12 reps	30–60 seconds
Push-Up	2–3 sets	8–12 reps	30–60 seconds
Pseudo Planche Push-Up	2–3 sets	8–12 reps	30–60 seconds

Upper Chest Calisthenics Workout Routine

Anatomy Of The Upper Chest

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.

Serratus Anterior

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

The upper chest primarily refers to the clavicular head of the pectoralis major. This portion of the chest originates at the clavicle (collarbone) and inserts on the upper arm bone (humerus). It’s the section most emphasized during incline pressing or elevated bodyweight movements in upper chest calisthenics.

Beneath the pectoralis major lies the pectoralis minor, a smaller muscle that runs from the upper ribs to the coracoid process of the scapula. It helps stabilize the shoulder blade and supports chest expansion during breathing.

Another supporting muscle in this region is the serratus anterior. It wraps around the ribs and connects to the shoulder blades, aiding in protraction and stabilization during calisthenic pushing movements.

Understanding these muscles is essential when selecting calisthenics exercises that specifically target the upper portion of the chest.

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

Upper chest calisthenics doesn’t just sculpt your chest—it also supports heart health. According to a study, short bursts of calisthenics performed between sedentary periods positively affected cardiovascular health. Participants showed improvements in cardiovascular fitness and a reduction in blood pressure.

Push-ups in particular may decrease the risk of having a cardiovascular event. Research found that men who could perform over 40 push-ups were significantly less likely to experience heart issues compared to those who could do fewer than 10. Integrating push-ups into your calisthenics workouts can be a simple yet powerful move for cardiovascular support.

Improves Functional Strength

Upper chest calisthenics exercises do more than build muscle—they train your body to move better in everyday life. Since calisthenics relies on full-body, bodyweight movements, it enhances coordination, balance, and strength simultaneously.

This training method mimics real-world movement patterns, like pushing open a door, lifting grocery bags, or getting off the floor. Rather than isolating muscles, it works multiple muscle groups together to improve practical strength and joint stability.

Over time, consistent calisthenics training can reduce the risk of injuries and falls, especially as we age. It’s a smart, sustainable way to build strength that serves you outside of workouts, too.

Budget-Friendly & Accessible

Upper chest calisthenics workouts rely solely on body weight, making them a cost-effective training method that requires no fancy equipment or gym access. Whether you’re at home, outdoors, or traveling, calisthenics allows you to consistently build strength and endurance.

Research shows that push-ups produce similar strength gains to a bench press, offering comparable results without the expense. You can also adapt the difficulty using household items—like a sturdy bench or step—to perform incline or decline variations.

It’s one of the most practical and affordable ways to train your upper chest while keeping your fitness routine sustainable on any budget.

Expert Training Tips

Adjust your body angle to better target the upper chest. Use elevated surfaces like a bench, stair, or low wall for incline variations.
Focus on slow, controlled reps instead of rushing through the movement. Time under tension builds strength more effectively.
Modify intensity without equipment by increasing reps, reducing rest time, or pausing at the bottom of each rep.
Incorporate push-up variations that emphasize shoulder flexion, such as pike or T push-ups, to shift more load to the upper chest.
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 30+ upper chest calisthenics exercises are a powerful, low-cost way to improve strength, endurance, coordination, and overall upper-body development. Incorporating them into your routine can also support functional strength and cardiovascular health.

As a bodyweight training method, upper chest calisthenics can be performed anywhere—at home, outdoors, or while traveling. Their adaptability makes them ideal for all fitness levels and easy to include in any well-rounded workout plan.

Frequently Asked Questions

How to train your upper chest with calisthenics?

Push-ups and push-up variations are calisthenics exercises that increase upper chest strength. Chest dips off sturdy furniture or up-down planks also target the upper chest using body weight.

Can calisthenics build a big chest?

Calisthenics exercises, like push-ups, can build muscular strength and hypertrophy in the chest. However, weight training is most appropriate for those looking to really bulk up.

Can I train chest every day?

Muscles need 48–72 hours to recover between workouts. Alternate chest workout days with other muscle groups in a workout split. For example, program a chest day, back day, and lower-body day.

Do dips work the upper chest?

Dips are an effective exercise to build upper-chest strength. They work the pectoralis muscles in the chest, the front of the shoulder, and the triceps.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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