Alternating Bodyweight Upper-Chest Raise
Sculpt your upper chest with this bodyweight-friendly move! Alternate arm raises for a targeted burn.
The Alternating Bodyweight Upper-Chest Raise mainly works the chest, with help from the shoulders and triceps. No equipment needed: it uses just your bodyweight.
Alternating Bodyweight Upper-Chest Raise Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Alternating Bodyweight Upper-Chest Raise Variations and Alternatives
How to do the Alternating Bodyweight Upper-Chest Raise
Stand with your feet shoulder-width apart and a slight bend in your knees for stability.
Hold a dumbbell in each hand at your sides with your palms facing inward.
Keeping one arm extended and stationary, exhale and raise the other dumbbell in front of you and slightly to the side at shoulder height with your elbow slightly bent.
As you lift, rotate the wrist so that the palm is facing downward at the top of the movement focusing on using your upper chest muscles.
Inhale and lower the dumbbell back to the starting position in a controlled manner.
Repeat with the opposite arm for one complete repetition.
Continue alternating between arms until the desired number of repetitions is met.
Make sure to maintain proper posture throughout the exercise, and avoid swinging the weights or using momentum to lift them.
For optimal results, keep the movements slow and controlled, and squeeze your chest muscles at the top of the movement. Always choose a weight that allows you to perform the exercise in good form and complete the desired number of reps and sets.
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Alternating Bodyweight Upper-Chest Raise FAQs
What muscles does the Alternating Bodyweight Upper-Chest Raise work?
The Alternating Bodyweight Upper-Chest Raise mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Alternating Bodyweight Upper-Chest Raise?
None. The Alternating Bodyweight Upper-Chest Raise is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Bodyweight Upper-Chest Raise go on?
It belongs on push day in a push/pull/legs routine.
What are some Alternating Bodyweight Upper-Chest Raise variations and alternatives?
Similar exercises include the Arms-Up Down, Chest Rotate Raise, Criss-Cross Upper-Chest Raise and Alternating Dumbbell Front Raise.
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