7 Best Upper Chest Workouts You Can Do Anywhere

Disclaimer: Our content doesn't constitute medical or fitness advice. We may be earning money from companies & products we review.  Learn more

Developing upper chest muscles takes time, but you don’t have to set your fitness dreams aside if you can’t make it to the gym as often as you’d like. You can do some upper chest workouts throughout your day. Save these simple exercise steps and build muscle whenever you have a few free minutes.

1. Incline Pushups

Traditional pushups are excellent for your upper chest, but they’re hard to do if you’re at work or school. Try an incline pushup when you can’t get down on the floor. You could start with a desk and choose lower surfaces when you’re ready for a more intense challenge.

• Place your hands shoulder-width apart on the desk’s edge. Your fingers should point forward.
• Take a few steps back while holding the desk. The extra space will make your body naturally lean toward the desk.
• Engage your core to keep your hips from sagging forward.
• Keep your feet still and legs straight while lowering yourself at the elbows, which should point backward. Pause and push yourself back up when your chest reaches the desk or you struggle to lower yourself further.
• Do two or three sets of 10 pushups. Take 60-second breaks as needed.

2. Chair Dips

All you need to work your pectoral muscles is a chair. First, double-check that it’s stable. The chair shouldn’t wobble or roll when you sit down. If it’s sturdy, take a few minutes to work out your chest muscles.

• Sit on the edge of the chair and tightly grip its front edge so your fingers curve under the seat.
• Slide your hips and feet forward until you can fully extend your legs. The middle of your body will be in the air at a downward slope angle. All of your weight is in your hands or feet.
• Lower yourself at the elbows until you can’t lower yourself anymore.
• Remember to breathe. Breathing sends oxygen to your muscles so they create the necessary energy to complete your workout.
• Repeat this move 10 times for two or three sets. Take two-minute breaks as needed.

3. Wide-Grip Pushups

When you have enough floor space for a traditional pushup, challenge yourself to a slightly tougher workout. A wide-grip position activates your pec muscles and presents a new way to get stronger without workout equipment.

• Get into a traditional pushup position on the floor. Your hands should be beneath your shoulders while the rest of your body hovers above the ground, supported on your toes.
• Slide your hands to either side. They should be slightly wider than normal, but not far enough to make you fall.
• Lower your chest toward the floor without letting your hips fall forward.
• Push yourself back up into the starting position.
• Repeat this move 12 times for two sets. Take 60-second breaks as needed.

4. Sitting Dumbbell Fly

You don’t need dumbbells to work your chest. Grab two full water bottles and take a walk around a park. Sitting dumbbell flies are best in a seat with no armrests, like a park bench. You’ll also spend more time outside, ideally 120 minutes each week, which experts recommend for anyone looking to improve their well-being.

• Hold one full water bottle in each hand and sit on a bench with your feet flat on the ground. 
• The bottle caps should point toward the sky, and your hands should be next to you, on either side of your lap.
• Lift your arms at 90-degree angles.
• Raise your elbows up and back, like someone is pulling them toward the space between your shoulders. The water bottles should end up pointing at your ears.
• Lower your arms back down.
• Repeat this move 15 times for three to four sets. Take two-minute breaks as needed.

5. Spider-Man Pushups

Anyone who loves Spider-Man could get into upper chest workouts by replicating one of his most famous poses. Try doing it while performing pushups to maximize your strength training. You don’t have to be an expert to sweat through the move.

• Get down on the ground and assume a traditional pushup position. Your hands should be under your shoulders while your body hovers straight over the floor, supported on your toes.
• As you lower yourself into the first half of a pushup, bring your right knee to your right elbow. Return it as you push up all the way up.
• Repeat the move with your left leg and left elbow during your next pushup.
• Continue this Spider-Man-inspired exercise as long as you can. The workout engages many muscle groups, so it will feel more challenging than a standard pushup.
• If you need a goal, try doing six Spider-Man pushups for two sets. Take two-minute breaks as needed.

6. Isometric Chest Squeezes

You can still develop chest strength even if you’re struggling with body weight exercises. All you have to do is squeeze. Follow some simple steps to work your muscles on the train, between meetings or even while catching up on the latest films you haven’t had time to see in theaters.

• Sit with your back straight. Put your palms together in front of your chest with your elbows pointed out.
• Press your palms into each other as hard as possible for 20 to 30 seconds.
• Release your hands and give yourself 30 seconds to breathe.
• Repeat this move five times to complete a set. Complete two to three sets if possible, resting as needed.

7. Towel Chest Squeezes

Some wrist-centric moves hurt more than you might expect. Grab a bath towel if your wrists can’t handle the intense pressure of an isometric chest squeeze. You could even use a clean hoodie to do this move without potentially injuring your wrists.

• Roll the towel into a twist and bend it toward itself. You should create a tight knot that won’t bend any further.
• Keep your hands on either side of the towel, and attempt to bend it in half again. The material should be too dense to complete the move. You’ll create tension between your hands without exerting too much direct pressure on your wrists.
• Hold the squeeze for 20 to 30 seconds.
• Release your grip for 30 seconds to breathe. Try not to let the towel unwind so you don’t have to twist and fold it again.
• Repeat this move six times to complete a set. Do three sets if possible, resting as needed.

Try the Best Upper Chest Workouts

Don’t worry if you can’t fit the gym into your daily schedule. You can exercise your upper chest anywhere. Use creative exercises to get moving, develop your strength and reach your fitness goals.