Upper chest

  1. New Member
    songeboptv's Avatar
    Join Date
    Nov 2012
    Posts
    11
    Rep Power
    34
    Level
    3
    Lv. Percent
    27.75%

    Upper chest


    Hey guys ... I've been working out for about 5 months and my chest is developing except for my upper chest specifically the inner area.... I do alot of flyes and incline press but still.. Any suggestions? Thanks

  2. New Member
    TaNkD Up's Avatar
    Stats
    6'0"  175 lbs.
    Join Date
    Apr 2012
    Posts
    62
    Rep Power
    3194
    Level
    7
    Lv. Percent
    79.87%

    try flat and incline guillotine barbell press. If that doesn't work try 4x training which is a tempo regimen where basically you do the lowering portion of the lift for a full 4 seconds and explode up . 4-0-X-0 good luck!
    Last edited by TaNkD Up; 11-29-2012 at 03:18 AM. Reason: read op wrong
  3. Diamond Member
    hvactech's Avatar
    Stats
    5'6"  165 lbs.
    Join Date
    Jan 2012
    Posts
    10,455
    Rep Power
    4097895
    Level
    86
    Lv. Percent
    27%
    Achievements Activity AuthorityActivity ProActivity VeteranPosting VeteranPosting Pro

    try basic upper chest movements: incline db's, incline flys, incline cable flys (personal fav) etc. dips wont typically target upper chest
    •   
       

  4. New Member
    songeboptv's Avatar
    Join Date
    Nov 2012
    Posts
    11
    Rep Power
    34
    Level
    3
    Lv. Percent
    27.75%

    The 4x training seems legit I might try that one out next time...
  5. New Member
    brettbroski's Avatar
    Join Date
    Nov 2012
    Posts
    9
    Rep Power
    34
    Level
    3
    Lv. Percent
    17.77%

    pectoralis major is one muscle. I understand were your coming from everyone wants a look that displays an impressive top portion
    of the muscle but your upper chest is not gonna get bigger unless your "lower chest" gets bigger as well.
  6. New Member
    songeboptv's Avatar
    Join Date
    Nov 2012
    Posts
    11
    Rep Power
    34
    Level
    3
    Lv. Percent
    27.75%

    Ya but any excercises or way to emphasize the upper/ especially inner chest other than incline press
  7. New Member
    quik_tongue's Avatar
    Join Date
    Nov 2012
    Posts
    26
    Rep Power
    43
    Level
    5
    Lv. Percent
    14.77%

    Low to high cables cross overs
  8. New Member
    WPChickDiesel's Avatar
    Stats
    5'2"   lbs.
    Join Date
    May 2012
    Posts
    336
    Rep Power
    44502
    Level
    17
    Lv. Percent
    60.48%

    Quote Originally Posted by quik_tongue View Post
    Low to high cables cross overs
    my fav for chest and also lots of decline pushups!!!!
    National Level NPC Competitor
    Sponsored Athlete for Muscle Gauge Nutrition
    www.facebook.com/VanessaValdez.National.Competi tor
  9. New Member
    hossjob's Avatar
    Join Date
    Dec 2006
    Posts
    264
    Rep Power
    5028
    Level
    13
    Lv. Percent
    90.76%

    The upper chest development is "somewhat" genetic, not sayin you can't counteract that and make changes. COntinue to focus on Incline movements. Try Incline BB and Smith Bench Press to the upper chest/clavicle area (Guillatine Presses as one poster recommended). Also try Reverse Grip Bench Press as they have EKG studies showing a high threshold of upper chest fibers being targetd. For inner chest, make sure your grip is not too wide. A narrower grip will target the inner fibers a bit more because of the increased stretch. Another technique you can use is to do some Pec Dec Flys where you do 7-10 reps in the outter 1/3 of the motion, another 7-10 in the inner 1/3 of the motion (targetting inner chest) and finishing with 7-10 reps in the middle 1/3 ROM.

    Lastly, research Eric Brosers Fiber Damage/Fiber Saturation program. I did this during one of my preps only for chest because my chest is a weak area and I got significant gains while dieting. Basically the program starts witha negative emphasis move, a stretch emphasis move, and finishes with a muscle saturation/occlusion move. For example:

    Inc BB Bench (4-6 second negative) - 3 X 3-4 Reps + 2 Forced Reps
    Low Inc DB Bench (2 sec negative) - 3-4 X 4-6 Reps
    Inc DB Fly (Hold stretch position for 3-4 seconds) - 3 X 6-8 Reps
    SS: Pec Dec Fly/Smith Bench Press or Mach Bench - 2-3 X 15-20 Each
    PREMIUM NUTRACEUTICALS (PNI) REP/ATHLETE
    BROSER BUILT REP/ATHLETE
    LET ME HELP YOU BY SETTING UP A DIET/TRAINING PROGRAM TO REACH YOUR GOALS! INBOX ME
  10. Advanced Member
    pampers938's Avatar
    Join Date
    Nov 2012
    Posts
    712
    Rep Power
    452722
    Level
    33
    Lv. Percent
    77.6%
    Achievements Activity Pro

    I did chest and one of my fav chest exercises is at the end of my workout I do low to highs on a bosu ball and superset with push-ups off the bosu. Not might be a great exercise but at the end of my routine I love the burn
  11. New Member
    babjizzle's Avatar
    Stats
    6'3"  200 lbs.
    Join Date
    Dec 2012
    Posts
    31
    Rep Power
    53802
    Level
    12
    Lv. Percent
    23.79%

    Pullovers would help, chin ups with your hands close together. I would also like to know what your incline press routine is for it can really make a difference.
    Discover how to double your gains without putting twice the effort.
    http://buytestosteroneonlinenow.com/
  12. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  230 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    24,181
    Rep Power
    1708598
    Level
    96
    Lv. Percent
    10.75%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Did everyone ignore the fact that the OP has been training for a whopping 5 months?
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  13. New Member
    TaNkD Up's Avatar
    Stats
    6'0"  175 lbs.
    Join Date
    Apr 2012
    Posts
    62
    Rep Power
    3194
    Level
    7
    Lv. Percent
    79.87%

    Quote Originally Posted by Rodja View Post
    Did everyone ignore the fact that the OP has been training for a whopping 5 months?
    I saw it but hopefully the op understands lifting is a Marathon not a 40 yard dash. OP keep at it and you will grow good luck
  14. Advanced Member
    toddgranit's Avatar
    Stats
    5'10"  186 lbs.
    Join Date
    Jan 2012
    Age
    49
    Posts
    535
    Rep Power
    48053
    Level
    20
    Lv. Percent
    82.94%

    Quote Originally Posted by Rodja View Post
    Did everyone ignore the fact that the OP has been training for a whopping 5 months?
    This!

    Peace
  15. New Member
    songeboptv's Avatar
    Join Date
    Nov 2012
    Posts
    11
    Rep Power
    34
    Level
    3
    Lv. Percent
    27.75%

    Quote Originally Posted by babjizzle
    Pullovers would help, chin ups with your hands close together. I would also like to know what your incline press routine is for it can really make a difference.
    3 sets flat dumbell 10,8,5
    5 sets incline dumbell 8,8,6,6,5
    3 sets cable crossover 10,10,10
    1 set dips to failure
  

  
 

Similar Forum Threads

  1. Replies: 8
    Last Post: 12-09-2013, 12:22 AM
  2. How is the very upper chest all the way to shoulders obtained?
    By John Smeton in forum Exercise Science
    Replies: 7
    Last Post: 05-16-2007, 05:38 PM
  3. Upper Chest near Neck.....
    By solid711 in forum Exercise Science
    Replies: 20
    Last Post: 08-01-2006, 12:27 AM
  4. Chest 2x a week to improve upper chest?
    By AldrichAStern in forum Exercise Science
    Replies: 35
    Last Post: 04-18-2006, 08:32 PM
  5. Upper Chest
    By WYD02 in forum Exercise Science
    Replies: 4
    Last Post: 03-17-2003, 08:41 PM
Log in
Log in