Home Chest Exercises (UPPER, MID, LOWER CHEST!!)


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. It’s a bodyweight Wednesday and because of
that I’m going to show you how to start hitting the different areas of your chest with a home
exercise. Now you don’t have to hit the gym all the time and do incline bench presses
to hit your upper chest, or flat bench presses for your middle chest, or dips for your lower
chest. If you understand the basic biomechanical
principles of those exercises you can translate them to the home environment. I’m going to
show you how to do that here. The two most important things you have to understand is
the direction of the fibers from the different areas of the chest. Number one – we’ve talked about it before
– the upper chest has the funicular fibers that run in this direction. The middle chest
– or sternal fibers – are going this way. Then the abdominal head runs down in this
direction. We can hit that like I’ve shown you in previous videos right here. The important
thing is to understand what is happening with the upper arm in relation to the rest of your
torso. That tells you the whole story. Even though
the exercise may look completely different it won’t look different if you understand
the positioning of the arms. Let’s start with the upper chest. Look here on an incline bench
press. You can see that my arms are not directly in front of my chest. No 90 degrees to my
torso. They’re actually a little higher than that. So 0 degrees would be down here at my side,
then 90 degrees would be straight out here. On an incline bench press my arms are angled
even greater than that; like 120 degrees up. If we want to translate that to a bodyweight
movement we can do that with a decline pushup. See, when I position myself here against the
wall with my feet on the wall you can see that, yes, even though my body is facing down
where it used to face up in an inclined bench press, just focus on that positioning of the
arms. You’re going to see it’s the exact same thing
as it was on the inclined bench press. So you can target more of the upper chest by
doing a decline push up. Now, we all know that doing a straight, classical pushup is
going to do the same thing that a flat bench press would do. That is to target more of
the middle area of your chest. That we’ve already got covered. Now you want to flip
it over one more time and you now want to start targeting those lower portions of the
chest. You can do that – and I know it sounds a
little backward – but the inclined pushup. Once again, look at how this all ties back
together. If you look at a decline bench press you can see that the arms are now in relation
to the rest of the body forward, or below that 90 degree angle. They’re down a little
bit lower and you’re creating that line of push which is down and across. Down and across. The same thing happens where when we do this
inclined push up because our body is positioned a little bit ahead of our arms, those arms
are angle in position to our torso down and across. So I know it looks different and completely
opposite of what it is, but if you understand that, then you can piece it all together.
Of course, at ATHLEANX, we piece things together because we want to help you to get the most
out of everything. We’ve kind of got the ultimate home chest
exercise if you want to hit all these areas together. So what you do is you set a bench
up here, as you can see in front of you, about 5ft or 6ft in front of a wall depending on
how tall you are. Now you position your feet up on the wall to be able to perform a decline
pushup. Remember, decline pushup: upper chest. You do three reps here. Then you walk yourself down the wall until
your feet are flat on the ground and then you do three reps of a regular, old pushup
and get yourself immediately into an incline pushup position, which will work the bottom
portion of your chest. You do three reps there. All you keep doing now is go back and forth,
up and down, up and down, up and down until you fatigue. Remember, creating muscle growth is going
to require that you push yourself to the point of fatigue. If you’re training at home and
you have a weight vest that you can use; even better. You’ll be able to create that overload
faster. The idea is understanding the different orientations of the fibers inside our chest
and how it is commanded by the position of your arm. That will unlock everything you need to know
to target those different areas despite the fact that you don’t have access to the equipment
that you thought you might have needed to do that. Guys, if you’re looking for a complete training
program – home workout program – that requires nothing, no equipment at all – this
even uses a bench. I’m talking about nothing at all. Head to ATHLEANX.com and get our ATHLEAN0
program. In the meantime, if you’ve found this video
helpful let me know in the comments below and let me know what else you want to see
here on a future bodyweight Wednesday video. I’m happy to bring those ideas and topics
to you. All right, I’ll be back here again in just
a couple of days.

100 thoughts on “Home Chest Exercises (UPPER, MID, LOWER CHEST!!)

  1. Ive been following your videos for a month now have made major improvements in definition and mass from purely working out at home thanks for the tips

  2. How do I do those wall pushups? I can't do even one… My feet are slipping and my back is breaking..

  3. oh my Gawddd!!! Mr.J you just made a whole bunch of cheap broke arses who can't drag themselves to the gym crack a big " you are our saviour" smile😚😚

  4. Thank you for this video, i am a truck driver; and yes when you dont have a gym you have to find diffrent ways to workout.

  5. When your doing these how close/ far away should your hands be to each other. I know the closer the more arms they workout and further the more Chest but is there a good balance for both?

  6. I'm a begginer, i can handle a 7 push up pyramid (up and down). I believe I can do 3 pyramids of 5 of each excersice. Do you think it works like that?

  7. I know noone will read this comment these days, but i got upper chest soreness from doing normal push ups, and no soreness in my mid chest.

  8. This guy is so useful I mean I've been lifting on and. Off since I was 14 now I'm 27 I want to build it right and I only have dumbbells and bend bellbar so to find the the incline push up will work this guy is the key to look good

  9. I guess it would be more efficient to perform three sets of different types of push-ups till the fatigue (for each set – each type of push-ups), rather than mixing it all. If you mix it all, you allow other muscles to rest, don't you? So by allowing them to rest you delay the fatigue!
    Is my point incorrect? Please, explain me if i'm wrong.

  10. Can you make a summary at the ends of your vids for those that want to just know what to do and don't care about anything else

  11. Excellent set of weights!>>>ur2.pl/1182 I start with these for motivation, then I get on my BOWFLEX M3 MAX TRAINER! I can do cardio and strength in the same workout! I do a set of reps for three different muscles, then after I do a set for each of those muscles, I FEEL ENERGIZED TO HOP ON MY ELLIPTICAL (the M3) FOR 20 MINUTES, then I get off and do 2 more sets for those three different muscle groups, and I'm done!! Excellent equipment, just gotta keep doing it at least 5 times a week!

  12. Best part about doing biceps and back the same day you can do 5 exercises of each muscle group in one day. (Every pull up works the back and bi ) but still do 5 sets of a real biceps exercises on top of it you will grown fast. Same with chest and triceps day. Every push up works both muscles. So makes sure you do 5-6 exercises for each group so you do 8-15 reps or 4-5 sets of 10-12 exercises you..with a 1.5 min break in between set for maximum muscle growth. And if you do it that way and have the right diet and protein needed for maximum recovery you can work each section every 4-5 days rather once every 7.

  13. Who is this guy providing actual advice with science to back it up, this man is the best trainer I've had and I'm not even paying him. thanks for your help

  14. I've been trying this for the last week and my pecks don't seem to fatigue I only seem to feel it in the arms I'm worried I'm doing something wrong.

  15. Thanks, I was wondering why it is that my lower chest is so flappy while my higher chest is quite heavily muscled, it looks kinda odd at this point, ruining a sporty look.

  16. I’m doing regular pushups. I have watched your video on making sure you touch your chest to the floor and full extension. My question is why is my upper chest so sore and I feel nothing in my lower and mid chest? Doing the 100 push up a day for 30 days thing.

  17. Thanks for that , 43, some health issues (waiting on a liver transplant)getting back in basic shape at home Good to know about chest

  18. How is the chest affected if do triangle push-ups and utilise the incline and decline position. Is it the same principle, if so it the effect greater as opposites to a normal push-up

  19. I found this video too late. Perhaps I would have killer pecs by now, but better late than never. I've never liked my chest. Arms and abs are fine but I've always found that my chest lacks behind and doesn't progress as much while other muscles noticably improve. I do a lot of standard, diamond, and wide push ups so I'm not sure if the lack of chest development is normal but I'll give decline and inclined a go and hope for the best. Motivation restored.

  20. hi sir please help me i just had gyno surgery got those glands removal and lipo 4 months ago, i somewhat feel that my upper chest is a bit hollow in mid section cn you please help me sir, i guess they removed too much fat from there and its sunken and now am more depressed with breast looking chest

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