To achieve full chest development, the pectorals need to be worked from multiple positions. The upper pectoral region responds best to exercises performed with the torso at an angle. This is easy when you have an incline bench and free weights. If you do not have access to dumbbells, barbells and weight machines, you need to be creative with your exercises.
Decline Pushups
Decline pushups work the upper pecs with the body in a downward-slanted position. You will need a weight bench, chair or equivalent height object to do these. Start out by carefully placing your feet on the bench and positioning your hands slightly wider than shoulder-width apart on the floor. Keeping your abs tight, raise your hips to form a straight line from your head to your heels and fully extend your arms. Maintain a straight spine as you bend your elbows and lower your body. Once your chest is right above the floor, push yourself back up and repeat.
Pike Pushups
Pike pushups resemble regular pushups, but your body is in a different position. To begin, place your hands on the floor and feet together behind your body as if you were going to do a conventional pushup. Now raise your hips in the air and walk your hands back slightly. Your legs, arms and back should be straight at this point, and your body should be in about a 90-degree angle. Keeping this angle, slowly lower your body toward the ground at a slight forward angle. Once your forehead is close to the floor, push yourself back to the starting position and repeat. This variation taxes the upper chest, and it also places emphasis on the upper back.
Dips
Dips work the upper pecs and triceps with the aid of parallel dipping bars. To begin, stand on the lower supports and place your hands on the bars. Carefully push yourself up, straighten your arms and cross your lower legs behind your body. Lean forward slightly and lower yourself by bending your elbows. Once your upper arms parallel the floor, push yourself back up and repeat.
Isometric Squeeze
Isometric exercises involve holding a contraction for a given amount of time without repetitive movement. To work your upper chest, sit in a chair or stand with your feet hip-width apart. Extend your arms out at an upward angle in front of your body and place your palms together. Push your hands together as hard as you possibly can, hold for 30 to 45 seconds and slowly release. When doing this exercise, take slow and steady breaths.
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