Build eye catching pecs with this Calisthenics Upper Chest Workout

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Calisthenics is a highly effective way to build upper body strength as it targets multiple muscle groups at once with various bodyweight exercises

In this article, we will explore the best exercises to chose for an effective Calisthenics upper chest workout so that you can target development in this area.

What are Calisthenics and their Advantages?

Calisthenics, also known as bodyweight training, is a dynamic form of exercise that utilizes your own body weight to build strength, flexibility, and endurance. Unlike traditional weightlifting, which relies on external resistance such as dumbbells or barbells, calisthenics focuses on functional movements using only your body's natural resistance. This makes it a highly accessible form of exercise that can be performed anywhere, without the need for expensive equipment or a gym membership.

One of the key advantages of calisthenics is its ability to promote strength gains without excessive bulking. By engaging multiple muscle groups simultaneously, calisthenics exercises challenge your body in a way that promotes lean muscle development and overall muscular balance. This can help you achieve a toned and defined physique, without the risk of becoming overly bulky.

Calisthenics Upper Chest Workout – 5 Best Exercises

Calisthenics Chest ExercisesPrimary Muscles Targeted
Push-upsPectoralis major, anterior deltoids, triceps
Wide-arm push-upsPectoralis major (emphasis on outer chest)
Diamond push-upsPectoralis major (emphasis on inner chest)
Incline push-upsPectoralis major (emphasis on upper chest)

The accessibility of calisthenics is also a significant advantage. As mentioned earlier, it can be performed anywhere, making it a convenient option for individuals with busy schedules or limited access to fitness facilities. Moreover, calisthenics can be adapted to suit various fitness levels, from beginners to advanced athletes, allowing individuals to progress at their own pace and continually challenge themselves.

Why Choose Calisthenics for Chest Workouts?

When it comes to chest workouts, calisthenics offers a range of benefits that make it a great choice. Not only does it effectively target the chest muscles, but it also provides convenience and accessibility. With no need for expensive gym equipment, you can perform calisthenics chest exercises anywhere, whether you're at home, in a park, or traveling.

Scientific studies have shown that calisthenics exercises can effectively trigger the chest muscles and enhance muscle endurance. One study published in the Journal of Strength and Conditioning Research found that push-ups, a classic calisthenics exercise, activated the pectoral muscles to a similar extent as the bench press, a popular gym exercise for chest development.

Calisthenics is a versatile and effective way to build strength and muscle definition in the chest. By incorporating a variety of bodyweight exercises into your routine, you can target different areas of the chest for a well-rounded development. Plus, the convenience and accessibility of calisthenics make it a suitable option for anyone looking to achieve a strong and sculpted chest.

Calisthenics Upper Chest Workout Routine for Beginners

If you're new to calisthenics and want to focus on developing your upper chest, this workout routine is perfect for you. It incorporates various push-up variations that target different areas of your chest, helping you build strength and definition.


The classic push-up is a staple exercise that targets your chest, shoulders, and triceps. To perform a push-up, start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest almost touches the ground, then push back up to the starting position. Aim to complete 3 sets of 10-12 reps.

Wide-Arm Push-Ups

Wide-arm push-ups place more emphasis on your chest muscles. Assume the same starting position as the classic push-up, but position your hands wider than shoulder-width apart. Lower your body down while maintaining the wide-arm position, then push back up. Complete 3 sets of 8-10 reps.

Diamond Push-Ups

Diamond push-ups target the inner chest and triceps. Get into a high plank position and place your hands close together, forming a diamond shape with your thumbs and index fingers. Lower your body down while keeping your elbows close to your sides, then push back up. Aim for 2 sets of 8-10 reps.

Incline Push-Ups

Incline push-ups primarily work the upper chest. Find an elevated surface, such as a bench or step, and assume a high plank position with your hands on the elevated surface and your feet on the ground. Lower your body down, then push back up. Complete 2 sets of 10-12 reps.

Remember to maintain proper form and gradually increase the difficulty of these exercises as you become stronger. As with any workout routine, consult with a healthcare professional before starting, especially if you have any pre-existing health conditions.

Wide-Arm Push-Ups38-10
Diamond Push-Ups28-10
Incline Push-Ups210-12

By incorporating this calisthenics upper chest workout routine into your fitness regimen, you can effectively develop strength and definition in your upper chest without the need for gym equipment. Keep pushing yourself and enjoy the journey to a stronger and more sculpted upper body!


Calisthenics is a proven and accessible method for strengthening the upper body, including the chest muscles.

The calisthenics upper chest workout routine provided in this article serves as a great starting point, especially for beginners.

Remember, consistency and proper form are key to achieving optimal results. Gradually increasing the intensity of your calisthenics push workouts will help you progress and continue building upper body strength. S

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