3 Simple Bodyweight Exercises for a Defined Upper Body

 

The chest is one of the most attractive muscles of the body. Achieving a big and defined chest like a Greek god is one of the dreams of every man, whether we admit it or not, you may also want that. One of the benefits of having a big chest is that it can boost your confidence level. However, before you achieve a well-defined chest, you need to target its three (3) muscles the pectoralis major for the upper chest, the pectoralis muscle for the middle, and the pectoralis minor for the lower chest when you work out. 

So, In our topic today I'll show 3 simple calisthenics (body weight) exercises that help you target your upper, middle, and lower chest. Also, I'll provide a video tutorial to make sure you execute properly every exercise.

3 Basic Bodyweight Exercises for Upper Body

• Reminder: Don't forget to warm up before you start your session to avoid injury.

1. Standard Push Up

Standard Push-up is one of the best bodyweight exercises, and you can do it anywhere.

Guide to Perform Standard Push-Up

• Start in a plank position with hands shoulder-width apart and arms fully extended.
• Maintain a straight posture from head to heels while using your core muscles.
• Lower your body until your chest nearly touches the ground, maintaining a straight back.
• Push with your palms to lengthen your arms and go back to the starting position.
• Ensure your elbows are at a 45-degree angle to your body throughout the movement.

When you perform this exercise you target the pectoralis minor or the lower chest. Moreover, this exercise also targets your triceps and shoulder. I recommend doing 3 or 4 sets of 8-10 repetitions. 

Here's the video tutorial by Workouts and Exercise Videos doing Perfect Push-Up.

Tips: If you can't do a Standard Push-Up, You can start with a Knee-Push up to build enough strength.

2. Wide-Grip Push Up

This variation is like the standard the difference is your hand is wide compared to normal. 

Guide for Perform Wide-Grip Push-Up

• Begin in a plank position with hands placed wider than shoulder-width apart.
• Align your wrists with your shoulders to prevent injury.
• Keep your body straight and engage your core for stability.
• Lower your body until your chest is close to the ground, maintaining proper alignment.
• Push with your palms to lengthen your arms and go back to the starting position.

When you perform this exercise you target the pectoralis muscle or the middle chest. My recommendation would be to do 3 sets of 8-10  repetitions.

Here's the video tutorial by Hybrid Fitness doing Wide Push-Up

Tips: If you feel this is a little bit hard and can't do it you can start with knee knee-wide push-up until you can build enough strength to perform it properly.

3. Decline Push Up

One of the best upper chest workouts that I know of is the decline push-up but it's harder than standard.

 

Guide for Performing Decline Push-Up?

• Find a sturdy elevated surface, such as a chair or bench, and place your feet on it.
• Assume a plank position with hands on the ground slightly wider than shoulder-width apart.
• Keep your body straight, with your wrists aligned with your shoulders to avoid strain.
• Lower your body until your chest nearly touches the ground, maintaining a straight back.
• Push with your palms to lengthen your arms and go back to the starting position.

When you perform this exercise, you target the pectoralis major or the upper chest. I recommended to do 3 to 4 sets of 8-10 repetitions.

Here's the video tutorial by David doing Decline Push-Up.

Tips: When you feel that the exercise is too light or easy, you can add weight by getting a bag and putting some books inside of it. Wear the bag when you start your set. Adding weight can increase the intensity of your workout. Also, don't forget to rest for 1-2 mins every set. You can add an extra 1 repetition every last set.

Conclusion

Mastering these exercises can give you a big chest. There are a lot of exercises that target the pectoralis muscle but I list the 3 basic bodyweight exercises that anyone can do. This exercise also targets different muscles including the tricep and shoulder. Do 3-4 Sets of 8-10 repetitions for maximum gain. Moreover, rest time (1-2 mins) is important so don't forget it.

Having a big and defined chest is impressive. But having consistency and discipline in yourself is outstanding. You, What is your favorite chest exercise? Can you share it with us?