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.

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