{"id":61479,"date":"2024-07-04T14:47:23","date_gmt":"2024-07-04T14:47:23","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=61479"},"modified":"2024-12-27T20:23:14","modified_gmt":"2024-12-27T20:23:14","slug":"upper-chest-calisthenics","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/","title":{"rendered":"Upper Chest Calisthenics: 10 Exercises for a Well-Defined Chest"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#Can_You_Work_the_Upper_Chest_with_Calisthenics\" >Can You Work the Upper Chest with Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#Can_You_Actually_Train_the_Upper_Chest\" >Can You Actually Train the Upper Chest?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#What_Push-Ups_Work_the_Upper_Chest\" >What Push-Ups Work the Upper Chest?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#Decline_Push-Ups\" >Decline Push-Ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#Chest_Dip\" >Chest Dip<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#How_Do_You_Work_Your_Upper_Chest\" >How Do You Work Your Upper Chest?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#Push-Ups\" >Push-Ups<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#How_to_Perform_Push-Ups\" >How to Perform Push-Ups:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#Decline_Push-Ups-2\" >Decline Push-Ups<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#How_to_Perform_Decline_Push-Ups\" >How to Perform Decline Push-Ups:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#Diamond_Push-Ups\" >Diamond Push-Ups<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#How_to_Perform_Diamond_Push-Ups\" >How to Perform Diamond Push-Ups:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#Pike_Push-Ups\" >Pike Push-Ups<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#How_to_Perform_Pike_Push-Ups\" >How to Perform Pike Push-Ups:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#Wide-Grip_Push-Ups\" >Wide-Grip Push-Ups<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#How_to_Perform_Wide-Grip_Push-Ups\" >How to Perform Wide-Grip Push-Ups:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#Archer_Push-Ups\" >Archer Push-Ups<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#How_to_Perform_Archer_Push-Ups\" >How to Perform Archer Push-Ups:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#Clap_Push-Ups\" >Clap Push-Ups<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#How_to_Perform_Clap_Push-Ups\" >How to Perform Clap Push-Ups:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#Shoulder_Tap_Push-Ups\" >Shoulder Tap Push-Ups<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#How_to_Perform_Shoulder_Tap_Push-Ups\" >How to Perform Shoulder Tap Push-Ups:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#Incline_Push-Ups\" >Incline Push-Ups<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#How_to_Perform_Incline_Push-Ups\" >How to Perform Incline Push-Ups:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#Wall_Push-Ups\" >Wall Push-Ups<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#How_to_Perform_Wall_Push-Ups\" >How to Perform Wall Push-Ups:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#Can_I_build_a_big_chest_with_calisthenics\" >Can I build a big chest with calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#Can_I_do_an_upper_chest_workout_every_day\" >Can I do an upper chest workout every day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#How_do_you_target_the_upper_chest_using_body_weight\" >How do you target the upper chest using body weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#Is_calisthenics_good_for_the_chest\" >Is calisthenics good for the chest?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Developing the upper chest through calisthenics can be a challenging endeavor for even seasoned bodyweight exercise enthusiasts. Unlike <\/span><a href=\"https:\/\/betterme.world\/articles\/calories-burned-lifting-weights-for-30-minutes\/\"><span style=\"font-weight: 400;\">lifting weights<\/span><\/a><span style=\"font-weight: 400;\">, where incline bench presses and dumbbell flyes can easily isolate the muscle group, calisthenics relies on mastering more complex movements.<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=upper_chest_calisthenics\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">While they\u2019re effective, techniques such as decline push-ups, ring dips, and archer push-ups require significant balance, coordination, and strength. This makes progress feel slow and hard-earned.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, with detailed guidance, patience, and consistent practice, you can unlock new levels of chest development through calisthenics and overcome these specific challenges.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Work_the_Upper_Chest_with_Calisthenics\"><\/span><b>Can You Work the Upper Chest with Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can effectively work the upper chest with calisthenics. Research has shown that specific <\/span><a href=\"https:\/\/betterme.world\/articles\/bodyweight-exercises-for-women\/\"><span style=\"font-weight: 400;\">bodyweight exercises<\/span><\/a><span style=\"font-weight: 400;\"> can target the upper pectoral muscles without any equipment (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8449772\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Upper chest calisthenics, such as decline push-ups, position your body in a way that emphasizes the upper portion of your pecs. When performing upper chest push-ups, elevating your feet on a raised surface shifts the focus toward the clavicular head of the pectoralis major.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition, when executed with rings or parallel bars, the chest dip engages the upper chest muscles more intensively than standard dips. For those who are looking for <\/span><a href=\"https:\/\/betterme.world\/articles\/upper-chest-workout\/\"><span style=\"font-weight: 400;\">upper chest workouts<\/span><\/a><span style=\"font-weight: 400;\"> at home, routines such as archer push-ups and pseudo-planche push-ups are invaluable.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Incorporating these exercises into your calisthenics chest workout can yield significant improvements in upper chest muscle definition and strength.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Actually_Train_the_Upper_Chest\"><\/span><b>Can You Actually Train the Upper Chest?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Yes, you can train the upper chest with calisthenics successfully and many athletes have done so with impressive results. Engaging the upper chest, particularly the clavicular head of the pectoralis major, is achievable through strategically chosen exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, decline push-ups are essential. By elevating your feet, you shift the emphasis to the upper pecs. According to research published in the Journal of Strength and Conditioning Research, variations such as archer push-ups and dips with an upper chest focus enhance muscle activation.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Consistency is key and integrating these exercises into your routine over time will bolster the upper chest definition. Just remember, persistence pays off. Engage in these upper chest calisthenics regularly, and you&#8217;ll witness noticeable strength and growth.<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=upper_chest_calisthenics\">Tailor your fitness journey and maximize your results <\/a> with just a couple of swipes!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Push-Ups_Work_the_Upper_Chest\"><\/span><b>What Push-Ups Work the Upper Chest?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When it comes to targeting the upper chest through calisthenics, certain push-up variations are particularly effective. The push-ups listed below are designed to engage the clavicular head of the pectoralis major, which will ensure a focused and efficient workout. These exercises can be seamlessly incorporated into your routine to enhance upper chest strength and definition.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Decline_Push-Ups\"><\/span><b>Decline Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Decline push-ups are a cornerstone of upper chest calisthenics. By elevating your feet on a raised surface such as a bench or chair, your body adopts an angle that places more stress on the upper portion of your pectoral muscles, specifically targeting the clavicular head of the pectoralis major.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This shift in focus from traditional push-ups ensures your upper chest receives an optimal workout, which makes it an excellent exercise for upper chest <\/span><a href=\"https:\/\/betterme.world\/articles\/workouts-at-home-for-men\/\"><span style=\"font-weight: 400;\">workouts at home<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not only do decline push-ups enhance muscle definition, they also boost overall upper-body strength and stability. These push-ups are perfect for a calisthenics chest workout with no equipment and can be adjusted in terms of difficulty by varying the height of your foot elevation.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Chest_Dip\"><\/span><b>Chest Dip<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When performed using rings or parallel bars, chest dips are a powerful exercise for honing your upper chest muscles without equipment. Unlike standard dips, which are done with a more upright torso, chest dips involve a slight forward lean, which results in greater muscle recruitment of the pectoral muscles. While this exercise doesn\u2019t specifically target the upper chest, it does an excellent job of activating the entire pectoralis major, in addition to the triceps and anterior deltoids. By incorporating these dips into your regimen, you will ensure your chest receives the focused workout it needs for significant growth and definition.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=upper_chest_calisthenics\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/2-8.png\" alt=\"upper chest calisthenics\" \/>\u00a0<\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_You_Work_Your_Upper_Chest\"><\/span><b>How Do You Work Your Upper Chest?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Targeting the upper chest muscles through calisthenics may seem challenging, but the exercises in this guide are designed to effectively focus on the upper pectoral region. `<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By regularly including these specific movements in your <\/span><a href=\"https:\/\/betterme.world\/articles\/2-day-workout-routine\/\"><span style=\"font-weight: 400;\">workout routine<\/span><\/a><span style=\"font-weight: 400;\">, you can achieve noticeable muscle growth and definition in the upper chest. The keys are patience, strategic exercise selection, and dedication to perfecting your technique.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Push-Ups\"><\/span><b>Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Push-ups are a versatile and effective exercise that targets multiple <\/span><a href=\"https:\/\/betterme.world\/articles\/how-many-exercises-per-muscle-group\/\"><span style=\"font-weight: 400;\">muscle groups<\/span><\/a><span style=\"font-weight: 400;\">, including the upper chest. When performed correctly, push-ups work the pectoralis major, anterior deltoids, triceps, and core muscles.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For the upper chest, adjustments in hand placement and body angle can shift the focus to the clavicular head of the pectoralis major, which enhances muscle activation and promotes balanced chest development.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Perform_Push-Ups\"><\/span><b>How to Perform Push-Ups:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Start Position<\/b><span style=\"font-weight: 400;\">: Start in a high plank position with your hands placed slightly wider than shoulder-width apart and your feet together or a few inches apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Body Alignment<\/b><span style=\"font-weight: 400;\">: Ensure your body forms a straight line from head to heels, engaging your core and glutes to maintain alignment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lowering Phase<\/b><span style=\"font-weight: 400;\">: Slowly bend your elbows and lower your chest toward the floor, keeping your elbows at a 45-degree angle relative to your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Depth<\/b><span style=\"font-weight: 400;\">: Aim to bring your chest close to the floor, stopping just before it makes contact.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Press Up<\/b><span style=\"font-weight: 400;\">: Push through your palms to extend your elbows and return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consistency<\/b><span style=\"font-weight: 400;\">: Maintain a steady pace, avoiding jerky movements.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repetition<\/b><span style=\"font-weight: 400;\">: Repeat for the desired number of repetitions, typically 10-15 per set.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/lower-back-calisthenics\/\"><i>The Simplest Lower Back Calisthenics Guide for Beginners<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Decline_Push-Ups-2\"><\/span><b>Decline Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Decline push-ups are an advanced variation where your feet are elevated, which places more emphasis on the upper chest.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This position primarily targets the clavicular head of the pectoralis major while also engaging the shoulders and triceps. Incorporating decline push-ups into your routine helps build strength and definition in the upper chest.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Perform_Decline_Push-Ups\"><\/span><b>How to Perform Decline Push-Ups:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup<\/b><span style=\"font-weight: 400;\">: Place your feet on an elevated surface such as a bench, chair, or step.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hand Placement<\/b><span style=\"font-weight: 400;\">: Position your hands slightly wider than shoulder-width apart on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Body Position<\/b><span style=\"font-weight: 400;\">: Keep your body in a straight line from your head to your feet, engaging your core muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lowering Phase<\/b><span style=\"font-weight: 400;\">: Bend your elbows to lower your chest toward the floor, ensuring they\u2019re at an approximately 45-degree angle to your torso.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Depth<\/b><span style=\"font-weight: 400;\">: Lower until your chest almost touches the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push Up<\/b><span style=\"font-weight: 400;\">: Press through your hands to straighten your arms and return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repetition<\/b><span style=\"font-weight: 400;\">: Continue for the desired number of repetitions, maintaining control throughout the exercise.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Diamond_Push-Ups\"><\/span><b>Diamond Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Diamond push-ups focus intensely on the triceps and also enhance the upper chest and overall chest definition. The unique hand positioning with fingers forming a diamond shape shifts a significant portion of the workload to the inner and upper parts of the chest.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Perform_Diamond_Push-Ups\"><\/span><b>How to Perform Diamond Push-Ups:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hand Placement<\/b><span style=\"font-weight: 400;\">: Form a diamond shape with your hands by touching your index fingers and thumbs together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Starting Position<\/b><span style=\"font-weight: 400;\">: Start in a high plank position, ensuring your hands are directly under your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alignment<\/b><span style=\"font-weight: 400;\">: Keep your body in a straight line from head to heels, engaging your core muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lowering Phase<\/b><span style=\"font-weight: 400;\">: Slowly bend your elbows and lower your chest toward the diamond shape between your hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Depth<\/b><span style=\"font-weight: 400;\">: Aim to bring your chest close to your hands without touching the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Press Up<\/b><span style=\"font-weight: 400;\">: Push through your hands to straighten your arms and return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repetition<\/b><span style=\"font-weight: 400;\">: Perform the desired number of repetitions, keeping your movements smooth and controlled.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Pike_Push-Ups\"><\/span><b>Pike Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pike push-ups are a fantastic bodyweight exercise that targets the shoulders and upper chest while also engaging the core. By adjusting the angle of your body, you can effectively shift the emphasis to the upper pectoral muscles.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Perform_Pike_Push-Ups\"><\/span><b>How to Perform Pike Push-Ups:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Starting Position<\/b><span style=\"font-weight: 400;\">: Start in a downward dog position with your hands shoulder-width apart and your hips raised high.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Body Position<\/b><span style=\"font-weight: 400;\">: Keep your head between your arms and your spine straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lowering Phase<\/b><span style=\"font-weight: 400;\">: Bend your elbows and lower the top of your head toward the floor, keeping your elbows flared out slightly.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Depth<\/b><span style=\"font-weight: 400;\">: Stop just before your head touches the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push Up<\/b><span style=\"font-weight: 400;\">: Extend your elbows to lift your head back to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repetition<\/b><span style=\"font-weight: 400;\">: Repeat for the desired number of repetitions, focusing on maintaining control and proper form.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=upper_chest_calisthenics\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4-3.png\" alt=\"upper chest calisthenics\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Wide-Grip_Push-Ups\"><\/span><b>Wide-Grip Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">A 2016 study in the Journal of Physical Therapy Science found that wide-grip push-ups elicit the greatest muscle activity in the serratus anterior and biceps brachii. This is in contrast to the standard width and narrow push-ups, which result in greater muscle activation of the pectoralis major, pectoralis minor, and triceps <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4792988\/\"><span style=\"font-weight: 400;\">(6)<\/span><\/a><span style=\"font-weight: 400;\">. By incorporating wide-grip push-ups into your routine, you\u2019ll develop a more well-rounded routine with better overall muscle definition.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Perform_Wide-Grip_Push-Ups\"><\/span><b>How to Perform Wide-Grip Push-Ups:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hand Placement<\/b><span style=\"font-weight: 400;\">: Place your hands wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Starting Position<\/b><span style=\"font-weight: 400;\">: Assume a high plank position with your body in a straight line.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lowering Phase<\/b><span style=\"font-weight: 400;\">: Bend your elbows and lower your chest toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Depth<\/b><span style=\"font-weight: 400;\">: Lower until your chest is near the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push Up<\/b><span style=\"font-weight: 400;\">: Press through your hands to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repetition<\/b><span style=\"font-weight: 400;\">: Continue for the desired number of repetitions, keeping your movements smooth and controlled.<\/span><\/li>\n<\/ol>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=upper_chest_calisthenics\">Our app will help you restructure your habits<\/a>, remold your life and crank up your fitness results!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Archer_Push-Ups\"><\/span><b>Archer Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Archer push-ups are a challenging variation that targets the chest, triceps, and shoulder muscles. This exercise mimics the motion of drawing a bow, with one arm performing the majority of the push-up work while the other assists, which helps build unilateral upper body strength.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Perform_Archer_Push-Ups\"><\/span><b>How to Perform Archer Push-Ups:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Starting Position<\/b><span style=\"font-weight: 400;\">: Start in a high plank position with your hands placed significantly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Body Position<\/b><span style=\"font-weight: 400;\">: Shift your weight to one side, bending the elbow of that arm while keeping the opposite arm straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lowering Phase<\/b><span style=\"font-weight: 400;\">: Lower your chest toward the bent arm while keeping the other arm extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Depth<\/b><span style=\"font-weight: 400;\">: Lower until your chest nears the ground on the bent arm side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push Up<\/b><span style=\"font-weight: 400;\">: Extend the bent arm and return to the starting position, then switch sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repetition<\/b><span style=\"font-weight: 400;\">: Alternate sides for each repetition, ensuring an even number of reps on both sides.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Clap_Push-Ups\"><\/span><b>Clap Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Clap push-ups are a plyometric exercise that adds an explosive element to the traditional push-up. This variation works the chest, shoulders, and triceps and enhances power, speed, and coordination.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Perform_Clap_Push-Ups\"><\/span><b>How to Perform Clap Push-Ups:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Starting Position<\/b><span style=\"font-weight: 400;\">: Start in a high plank position with your hands slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lowering Phase<\/b><span style=\"font-weight: 400;\">: Bend your elbows to lower your chest toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Explosive Push<\/b><span style=\"font-weight: 400;\">: Push up explosively, using enough force to lift your hands off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Clap<\/b><span style=\"font-weight: 400;\">: Quickly clap your hands together below your chest before placing them back on the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Landing<\/b><span style=\"font-weight: 400;\">: Absorb the impact by bending your elbows as you land and immediately transition into the next repetition.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repetition<\/b><span style=\"font-weight: 400;\">: Perform the desired number of repetitions, ensuring each one is as explosive as possible.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Shoulder_Tap_Push-Ups\"><\/span><b>Shoulder Tap Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Shoulder tap push-ups add an element of instability and core engagement by incorporating a shoulder tap in each rep. This variation requires balance and helps improve overall upper body strength and coordination.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Perform_Shoulder_Tap_Push-Ups\"><\/span><b>How to Perform Shoulder Tap Push-Ups:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Starting Position<\/b><span style=\"font-weight: 400;\">: Assume a high plank position with your hands shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lowering Phase<\/b><span style=\"font-weight: 400;\">: Bend your elbows to lower your chest toward the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push Up<\/b><span style=\"font-weight: 400;\">: Press through your hands to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shoulder Tap<\/b><span style=\"font-weight: 400;\">: Lift one hand off the ground and tap the opposite shoulder, keeping your hips as stable as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alternate<\/b><span style=\"font-weight: 400;\">: Place your hand back down and repeat the shoulder tap with the other hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repetition<\/b><span style=\"font-weight: 400;\">: Continue alternating shoulder taps for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=upper_chest_calisthenics\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/1-7.png\" alt=\"upper chest calisthenics\" \/>\u00a0<\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incline_Push-Ups\"><\/span><b>Incline Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Incline push-ups are a beginner-friendly variation that reduces the amount of body weight that is being lifted, placing less strain on the upper body while still effectively targeting the chest, shoulders, and triceps.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Perform_Incline_Push-Ups\"><\/span><b>How to Perform Incline Push-Ups:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup<\/b><span style=\"font-weight: 400;\">: Place your hands on an elevated surface such as a bench, table, or step, slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Starting Position<\/b><span style=\"font-weight: 400;\">: Assume a straight body line from head to heels, engaging your core muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lowering Phase<\/b><span style=\"font-weight: 400;\">: Bend your elbows to lower your chest toward the elevated surface.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Depth<\/b><span style=\"font-weight: 400;\">: Lower until your chest is near the surface.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push Up<\/b><span style=\"font-weight: 400;\">: Press through your hands to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repetition<\/b><span style=\"font-weight: 400;\">: Perform the desired number of repetitions, maintaining proper form throughout.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Wall_Push-Ups\"><\/span><b>Wall Push-Ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Wall push-ups are an excellent starting point for beginners or those who are looking for a gentler variation. This exercise reduces the load on the upper body and is perfect for improving strength and form.<\/span><\/p>\n<h4 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_to_Perform_Wall_Push-Ups\"><\/span><b>How to Perform Wall Push-Ups:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Setup<\/b><span style=\"font-weight: 400;\">: Stand facing a wall, placing your hands on the wall at shoulder height and slightly wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Starting Position<\/b><span style=\"font-weight: 400;\">: Keep your body straight from head to heels, leaning slightly into the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lowering Phase<\/b><span style=\"font-weight: 400;\">: Bend your elbows to bring your chest closer to the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Depth<\/b><span style=\"font-weight: 400;\">: Lower until your forehead is near the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Push Up<\/b><span style=\"font-weight: 400;\">: Press through your hands to straighten your arms and return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Repetition<\/b><span style=\"font-weight: 400;\">: Continue for the desired number of repetitions, focusing on maintaining a straight body line and controlled movements.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/calisthenics-shoulder-exercises\/\"><i>Calisthenics Shoulder Exercises: Techniques and Workouts<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=upper_chest_calisthenics\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/3-2.png\" alt=\"upper chest calisthenics\" \/>\u00a0<\/a><\/p>\n<p><span style=\"font-weight: 400;\"><h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_build_a_big_chest_with_calisthenics\"><\/span><strong>Can I build a big chest with calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Absolutely! <\/span><a href=\"https:\/\/betterme.world\/articles\/calisthenics-exercises\/\"><span style=\"font-weight: 400;\">Calisthenics exercises<\/span><\/a><span style=\"font-weight: 400;\"> such as push-ups, dips, and their various progressions can effectively build a big and strong chest. Consistency, proper form, and progressive overload are the keys to seeing significant muscle growth using your own body weight (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4215195\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_do_an_upper_chest_workout_every_day\"><\/span><strong>Can I do an upper chest workout every day?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It&#8217;s not recommended to work out the upper chest every day. Muscles need time to recover and grow, so it&#8217;s important to allow at least 48 hours of rest between intense upper chest sessions. Incorporating rest days will help prevent overtraining and reduce injury risk (<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2016\/03000\/Specific_Training_Effects_of_Concurrent_Aerobic.10.aspx\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_do_you_target_the_upper_chest_using_body_weight\"><\/span><strong>How do you target the upper chest using body weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To target the upper chest using body weight exercises, consider incorporating incline push-ups, decline pike push-ups, and archer push-ups. These variations modify the angle of your body, placing more emphasis on the upper chest muscles for effective targeting and growth.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_calisthenics_good_for_the_chest\"><\/span><strong>Is calisthenics good for the chest?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, calisthenics is excellent for chest development. It engages multiple muscle groups at once, which promotes overall upper-body strength and endurance (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9653850\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">5). By using variations such as wide grip push-ups, clap push-ups, and archer push-ups, you can achieve a well-defined and powerful chest with calisthenics.<\/span><\/p>\n<\/span><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=upper_chest_calisthenics\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/04\/4_2024_04_25_max_Gif_Calis_Olesya_1_blog-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Calisthenics provides a versatile and effective approach to building the chest muscles without the need for weights or gym equipment.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you\u2019re a beginner who is just starting with wall push-ups or an advanced athlete who is mastering clap push-ups, incorporating these exercises into your routine can lead to significant strength and muscle gains.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always remember to maintain proper form, ensure rest days for recovery, and progressively challenge yourself to see the best results.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Developing the upper chest through calisthenics can be a challenging endeavor for even seasoned bodyweight exercise enthusiasts. Unlike lifting weights, where incline bench presses and dumbbell flyes can easily isolate the muscle group, calisthenics relies on mastering more complex movements. While they\u2019re effective, techniques such as decline push-ups, ring dips, and archer push-ups require significant [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":61482,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264,143],"tags":[],"coauthors":[125,221],"class_list":["post-61479","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-women","category-chest-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Upper Chest Calisthenics: 10 Exercises for a Well-Defined Chest - BetterMe<\/title>\n<meta name=\"description\" content=\"Discover the best \u2605 UPPER CHEST CALISTHENICS \u27a4 from wall push-ups to clap push-ups. Master techniques, variations, and tips to build a strong, defined chest at home.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Upper Chest Calisthenics: 10 Exercises for a Well-Defined Chest\" \/>\n<meta property=\"og:description\" content=\"Discover the best \u2605 UPPER CHEST CALISTHENICS \u27a4 from wall push-ups to clap push-ups. Master techniques, variations, and tips to build a strong, defined chest at home.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-27T20:23:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-5-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Eve Chalicha, Troy Hurst, PT, DPT\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha, Troy Hurst, PT, DPT\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/d1d11e4a15fabff24babb9717275e520\"},\"headline\":\"Upper Chest Calisthenics: 10 Exercises for a Well-Defined Chest\",\"dateModified\":\"2024-12-27T20:23:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/\"},\"wordCount\":2402,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-5.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\",\"Chest Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Developing the upper chest through calisthenics can be a challenging endeavor for even seasoned bodyweight exercise enthusiasts. Unlike <\/span><a href=\\\"https:\/\/betterme.world\/articles\/calories-burned-lifting-weights-for-30-minutes\/\\\"><span style=\\\"font-weight: 400;\\\">lifting weights<\/span><\/a><span style=\\\"font-weight: 400;\\\">, where incline bench presses and dumbbell flyes can easily isolate the muscle group, calisthenics relies on mastering more complex movements.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While they\u2019re effective, techniques such as decline push-ups, ring dips, and archer push-ups require significant balance, coordination, and strength. This makes progress feel slow and hard-earned.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">However, with detailed guidance, patience, and consistent practice, you can unlock new levels of chest development through calisthenics and overcome these specific challenges.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Can You Work the Upper Chest with Calisthenics?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Yes, you can effectively work the upper chest with calisthenics. Research has shown that specific <\/span><a href=\\\"https:\/\/betterme.world\/articles\/bodyweight-exercises-for-women\/\\\"><span style=\\\"font-weight: 400;\\\">bodyweight exercises<\/span><\/a><span style=\\\"font-weight: 400;\\\"> can target the upper pectoral muscles without any equipment (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8449772\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Upper chest calisthenics, such as decline push-ups, position your body in a way that emphasizes the upper portion of your pecs. When performing upper chest push-ups, elevating your feet on a raised surface shifts the focus toward the clavicular head of the pectoralis major.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In addition, when ex ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/\",\"url\":\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/\",\"name\":\"Upper Chest Calisthenics: 10 Exercises for a Well-Defined Chest - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-5.png\",\"dateModified\":\"2024-12-27T20:23:14+00:00\",\"description\":\"Discover the best \u2605 UPPER CHEST CALISTHENICS \u27a4 from wall push-ups to clap push-ups. Master techniques, variations, and tips to build a strong, defined chest at home.\",\"breadcrumb\":{\"@id\":\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-5.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-5.png\",\"width\":2560,\"height\":1440},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workouts\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Calisthenics\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/\"},{\"@type\":\"ListItem\",\"position\":5,\"name\":\"Calisthenics for women\",\"item\":\"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/calisthenics-women\/\"},{\"@type\":\"ListItem\",\"position\":6,\"name\":\"Upper Chest Calisthenics: 10 Exercises for a Well-Defined Chest\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/betterme.world\/articles\/#website\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/d1d11e4a15fabff24babb9717275e520\",\"name\":\"Eve Chalicha\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/226167ff30adba34e5ac8f0e41f87ac6\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png\",\"caption\":\"Eve Chalicha\"},\"description\":\"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.\",\"url\":\"https:\/\/betterme.world\/articles\/author\/evechalicha\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Upper Chest Calisthenics: 10 Exercises for a Well-Defined Chest - BetterMe","description":"Discover the best \u2605 UPPER CHEST CALISTHENICS \u27a4 from wall push-ups to clap push-ups. Master techniques, variations, and tips to build a strong, defined chest at home.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/","og_locale":"en_US","og_type":"article","og_title":"Upper Chest Calisthenics: 10 Exercises for a Well-Defined Chest","og_description":"Discover the best \u2605 UPPER CHEST CALISTHENICS \u27a4 from wall push-ups to clap push-ups. Master techniques, variations, and tips to build a strong, defined chest at home.","og_url":"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-27T20:23:14+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-5-1024x576.png","type":"image\/png"}],"author":"Eve Chalicha, Troy Hurst, PT, DPT","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha, Troy Hurst, PT, DPT","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/"},"author":{"name":"Eve Chalicha","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/d1d11e4a15fabff24babb9717275e520"},"headline":"Upper Chest Calisthenics: 10 Exercises for a Well-Defined Chest","dateModified":"2024-12-27T20:23:14+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/"},"wordCount":2402,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-5.png","articleSection":["Calisthenics","Calisthenics for women","Chest Workouts"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Developing the upper chest through calisthenics can be a challenging endeavor for even seasoned bodyweight exercise enthusiasts. Unlike <\/span><a href=\"https:\/\/betterme.world\/articles\/calories-burned-lifting-weights-for-30-minutes\/\"><span style=\"font-weight: 400;\">lifting weights<\/span><\/a><span style=\"font-weight: 400;\">, where incline bench presses and dumbbell flyes can easily isolate the muscle group, calisthenics relies on mastering more complex movements.<\/span>\r\n\r\n<span style=\"font-weight: 400;\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">While they\u2019re effective, techniques such as decline push-ups, ring dips, and archer push-ups require significant balance, coordination, and strength. This makes progress feel slow and hard-earned.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">However, with detailed guidance, patience, and consistent practice, you can unlock new levels of chest development through calisthenics and overcome these specific challenges.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Can You Work the Upper Chest with Calisthenics?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Yes, you can effectively work the upper chest with calisthenics. Research has shown that specific <\/span><a href=\"https:\/\/betterme.world\/articles\/bodyweight-exercises-for-women\/\"><span style=\"font-weight: 400;\">bodyweight exercises<\/span><\/a><span style=\"font-weight: 400;\"> can target the upper pectoral muscles without any equipment (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8449772\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Upper chest calisthenics, such as decline push-ups, position your body in a way that emphasizes the upper portion of your pecs. When performing upper chest push-ups, elevating your feet on a raised surface shifts the focus toward the clavicular head of the pectoralis major.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">In addition, when ex ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/","url":"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/","name":"Upper Chest Calisthenics: 10 Exercises for a Well-Defined Chest - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-5.png","dateModified":"2024-12-27T20:23:14+00:00","description":"Discover the best \u2605 UPPER CHEST CALISTHENICS \u27a4 from wall push-ups to clap push-ups. Master techniques, variations, and tips to build a strong, defined chest at home.","breadcrumb":{"@id":"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-5.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/1-5.png","width":2560,"height":1440},{"@type":"BreadcrumbList","@id":"https:\/\/betterme.world\/articles\/upper-chest-calisthenics\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"Workouts","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/"},{"@type":"ListItem","position":4,"name":"Calisthenics","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/"},{"@type":"ListItem","position":5,"name":"Calisthenics for women","item":"https:\/\/betterme.world\/articles\/betterme-fitness\/workouts\/calisthenics-workout\/calisthenics-women\/"},{"@type":"ListItem","position":6,"name":"Upper Chest Calisthenics: 10 Exercises for a Well-Defined Chest"}]},{"@type":"WebSite","@id":"https:\/\/betterme.world\/articles\/#website","url":"https:\/\/betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/d1d11e4a15fabff24babb9717275e520","name":"Eve Chalicha","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/226167ff30adba34e5ac8f0e41f87ac6","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/eve_chalicha-150x150.png","caption":"Eve Chalicha"},"description":"Eve is a freelance writer from Nairobi, Kenya. She has a passion for promoting good health and well-being and believes that education is the first step towards changing lives for the better. For the past few years, Eve has been writing about topics such as nutrition, fitness, natural remedies, and more. Thanks to her background in Legal studies, she has a knack for research and always prioritizes scientific facts over hearsay. She is also very socially conscious and ensures that her pieces inform and empower readers. When she's not writing, Eve enjoys watching documentaries, going on nature walks, or just hanging out with friends.","url":"https:\/\/betterme.world\/articles\/author\/evechalicha\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/61479","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/51"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=61479"}],"version-history":[{"count":2,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/61479\/revisions"}],"predecessor-version":[{"id":68831,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/61479\/revisions\/68831"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/61482"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=61479"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=61479"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=61479"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=61479"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}