By I always wanted to train my upper chest without going to the gym.
So I came up with 7 exercises that can train my upper chest at home.
Here are the exercises that can help you train your upper chest.
1. Incline Push-Ups
How to do:
- Place hands on a chair, bench, or table
- Keep body straight
- Lower chest slowly and push back up
Sets: 2-3
Reps: 12-20
2. Decline Push-Ups
How to do:
- Place feet on a chair or bed
- Hands on floor shoulder-width apart
- Lower chest to the ground and push up
Sets: 3-4
Reps: 10-15
3. Pike Push-Ups
How to do:
- Start in push-up position
- Lift hips up into a V shape
- Bend arms and lower head toward floor
- Push back up
Sets: 3
Reps: 8-12
4. Reverse Grip Push-Ups
How to do:
- Turn hands slightly outward (fingers pointing away)
- Perform push-ups slowly and controlled
Sets: 3
Reps: 12-15
5. Decline Floor Dumbbell Press
How to do:
- Lie on the floor
- Raise hips (glute bridge position)
- Press weights upward
Sets: 3-4
Reps: 10-12
6. Resistance Band Low-to-High Fly
How to do:
- Anchor band low (under feet or door)
- Bring arms upward in a hugging motion
- Squeeze chest at the top
Sets: 3
Reps: 12-15
7. Wall Walk Push-Ups (Advanced)
How to do:
- Start in push-up position near wall
- Walk feet up wall
- Perform partial push-ups
Sets: 3
Reps: 6-10