Upper/ Inner chest with over developed front delts

  1. New Member
    ROLLBAR's Avatar
    Stats
    6'3"  260 lbs.
    Join Date
    Oct 2008
    Posts
    27
    Rep Power
    88
    Level
    5
    Lv. Percent
    45.85%

    Upper/ Inner chest with over developed front delts


    I started doing DB presses on the medicine ball arching my back and dropping shoulders. It seems to help a little.

    I also warm up the area alot to loosen it up.

    Any other Ideas out there?

  2. Advanced Member
    russy_russ's Avatar
    Join Date
    Feb 2006
    Posts
    907
    Rep Power
    643
    Level
    23
    Lv. Percent
    57.39%

    It is impossible to fire this region specifically. And a ~10-20 degree incline only fires an insignificant amount more fibers in the upper 'region' at the clavicular origin than over a flat bench. Look up EMG research on the pectoralis major.
  3. New Member
    ROLLBAR's Avatar
    Stats
    6'3"  260 lbs.
    Join Date
    Oct 2008
    Posts
    27
    Rep Power
    88
    Level
    5
    Lv. Percent
    45.85%

    Thanks buddy!
    •   
       

  4. New Member
    t-bone2's Avatar
    Join Date
    Aug 2005
    Posts
    414
    Rep Power
    393
    Level
    16
    Lv. Percent
    28.71%

    Quote Originally Posted by ROLLBAR View Post
    I started doing DB presses on the medicine ball arching my back and dropping shoulders. It seems to help a little.
    How can you tell?
  5. Future
    Guest
    Future's Avatar

    I like inclines from different angles along with incline flyes. I also do flyes on the ball with cables. Also consider high rep bench pressing to the neck.
  6. Advanced Member
    russy_russ's Avatar
    Join Date
    Feb 2006
    Posts
    907
    Rep Power
    643
    Level
    23
    Lv. Percent
    57.39%

    Quote Originally Posted by ROLLBAR View Post
    Thanks buddy!
    No problem
  7. Advanced Member
    MMAMONSTER19's Avatar
    Stats
    5'8"  178 lbs.
    Join Date
    Sep 2008
    Posts
    544
    Rep Power
    348
    Level
    18
    Lv. Percent
    66.41%

    I dont understand what your asking you trying to find out how to build your upper chest more? your delts more? what is it?
  8. New Member
    ROLLBAR's Avatar
    Stats
    6'3"  260 lbs.
    Join Date
    Oct 2008
    Posts
    27
    Rep Power
    88
    Level
    5
    Lv. Percent
    45.85%

    Quote Originally Posted by MMAMONSTER19 View Post
    I dont understand what your asking you trying to find out how to build your upper chest more? your delts more? what is it?

    My front and side delts are pretty big, over-developed in comparison to the rear delts and upper chest. Benching 4 plates for a couple of years improperly doesnt help.
    What do you guys think about holding DB's together (palms facing eachother) on a flat bench and pressing from bottom to 3/4 way up.
  9. Advanced Member
    russy_russ's Avatar
    Join Date
    Feb 2006
    Posts
    907
    Rep Power
    643
    Level
    23
    Lv. Percent
    57.39%

    Quote Originally Posted by ROLLBAR View Post
    My front and side delts are pretty big, over-developed in comparison to the rear delts and upper chest. Benching 4 plates for a couple of years improperly doesnt help.
    What do you guys think about holding DB's together (palms facing eachother) on a flat bench and pressing from bottom to 3/4 way up.
    Quote Originally Posted by russy_russ View Post
    It is impossible to fire this region specifically. And a ~10-20 degree incline only fires an insignificant amount more fibers in the upper 'region' at the clavicular origin than over a flat bench. Look up EMG research on the pectoralis major.
    Seriously, do some research or you can take advice from some people that probably have never taken any anatomy or exercise physiology classes in their life and believe everything they read in a fitness magazine to be true.
  10. Senior Member
    futurepilot's Avatar
    Join Date
    Feb 2008
    Posts
    2,217
    Rep Power
    1288
    Level
    35
    Lv. Percent
    54.43%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by russy_russ View Post
    Seriously, do some research or you can take advice from some people that probably have never taken any anatomy or exercise physiology classes in their life and believe everything they read in a fitness magazine to be true.
    You mean the real world experience of this forum is useless and we should just go research things for ourselves? Man, that will save me alot of time. Here I was thinking I was helping people by sharing my 9+ years of experience, when this whole time I could have just told people to 'go research'. Thanks dudesicle, your my hero.
  11. Senior Member
    futurepilot's Avatar
    Join Date
    Feb 2008
    Posts
    2,217
    Rep Power
    1288
    Level
    35
    Lv. Percent
    54.43%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by ROLLBAR View Post
    I started doing DB presses on the medicine ball arching my back and dropping shoulders. It seems to help a little.

    I also warm up the area alot to loosen it up.

    Any other Ideas out there?
    Do extra/specific exercises for your rear delts, and do 30-45degree DB press, twisting them as you press. Palm facing at the top, palm's at a 45 to your body at the bottom.
  12. Advanced Member
    russy_russ's Avatar
    Join Date
    Feb 2006
    Posts
    907
    Rep Power
    643
    Level
    23
    Lv. Percent
    57.39%

    Quote Originally Posted by futurepilot View Post
    You mean the real world experience of this forum is useless and we should just go research things for oursevles? Man, that will save me alot of time. Here I was thinking I was helping people by sharing my 9+ years of experience, when this whole time I could have just told people to 'go research'. Thanks dudesicle, your my hero.
    No prob. I guess science has it all wrong, because strength & conditioning coaches for collegiate and professional with exercise physiology degrees don't know anything and their knowledge doesn't perform in the athletes they train.
    5+ years of training experience and a bachelor of science degree in exercise science must not mean anything, as my advice isn't correct.

    Just because it's something you or someone else may not agree with doesn't mean it isn't correct.
    And I instructed him to do research after explaining that bit of information to him. I do not like repeating myself..
  13. Registered User
    CHAPS's Avatar
    Join Date
    Dec 2005
    Age
    28
    Posts
    4,380
    Rep Power
    2869
    Level
    45
    Lv. Percent
    55.05%
    Achievements Activity ProPosting Pro

    A couple things:

    -stop doing shoulder presses
    -look up scapular stabilization exercises (y's,w's,t's) and start doing them
    -do rows twice a week making sure to keep your scapula retracted throughout the entire movement
    -stretch your chest,shoulder and biceps for 60-90 seconds

    Don't worry about your shoulders losing size doing chest alone with be enough to keep size on them and u can still do lateral raises and train your rear delts, just no presses.

    Also look into:

    http://www.t-nation.com/free_online_...or_lower_traps

    Follow my advice, get your shoulder to pull back more and improve your posture and you'll notice that hey you feel presses in your chest all of a sudden and not in your delts because you body is in proper alignment.
  14. Advanced Member
    raginfcktard's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    May 2008
    Posts
    978
    Rep Power
    569
    Level
    23
    Lv. Percent
    85.06%

    Quote Originally Posted by CHAPS View Post
    A couple things:

    -stop doing shoulder presses
    -look up scapular stabilization exercises (y's,w's,t's) and start doing them
    -do rows twice a week making sure to keep your scapula retracted throughout the entire movement
    -stretch your chest,shoulder and biceps for 60-90 seconds

    Don't worry about your shoulders losing size doing chest alone with be enough to keep size on them and u can still do lateral raises and train your rear delts, just no presses.

    Also look into:

    http://www.t-nation.com/free_online_...or_lower_traps

    Follow my advice, get your shoulder to pull back more and improve your posture and you'll notice that hey you feel presses in your chest all of a sudden and not in your delts because you body is in proper alignment.
    ....mans right. reps
  15. New Member
    ROLLBAR's Avatar
    Stats
    6'3"  260 lbs.
    Join Date
    Oct 2008
    Posts
    27
    Rep Power
    88
    Level
    5
    Lv. Percent
    45.85%

    Lovin your work CHAPS!
  16. Registered User
    CHAPS's Avatar
    Join Date
    Dec 2005
    Age
    28
    Posts
    4,380
    Rep Power
    2869
    Level
    45
    Lv. Percent
    55.05%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by ROLLBAR View Post
    Lovin your work CHAPS!
    Thanks buddy, i've employed this myself and noticed drastic changes such as :

    -my rib cage shape (lengthened), i thought i had more lower ab fat then i really did so my stomach is more pulled in all the time
    -my upper back is flater and i literally look an inch taller
    -my upper back thickness has increased tremendously
    -my presses have been going up
    -my rowing strength has improved drastically
    -my stability during pressing movements is amazingly improved
    -i can REALLY feel my chest working now during pressing movements
    -my chest (my weakest body part) has improved incredibly both in size and strength (straight arm pullovers have also helped this)

    -I sleep better and don't get the kinks in my neck like i used to because i'm in proper alignment
    -I no longer have shoulder pain from one arm overhead tricep extensions (improper alignment can mean shoulder impingement)

    Oh and one other thing, stop doing standard shrugs, an imbalance between upper trap and lower trap strength is very common, so focus on kelso and overhead shrugs.
  17. New Member
    ROLLBAR's Avatar
    Stats
    6'3"  260 lbs.
    Join Date
    Oct 2008
    Posts
    27
    Rep Power
    88
    Level
    5
    Lv. Percent
    45.85%

    Yeah....can, uhh.... I work out with you, I told everybody I know to tell me to pull my shoulders back when I'm not.

    As a salesman I slunch over to talk to people, you know, make em' more comfortable.**** that ****....no more.

    I'm takin Mr. California next year, thanks
  18. New Member
    Joshua86's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Jun 2008
    Age
    28
    Posts
    408
    Rep Power
    283
    Level
    17
    Lv. Percent
    20.42%

    Quote Originally Posted by russy_russ View Post
    Seriously, do some research or you can take advice from some people that probably have never taken any anatomy or exercise physiology classes in their life and believe everything they read in a fitness magazine to be true.
    Dude, I've taken plenty of anatomy and physiology classes, exercise physiology, motor control, ect.. But that doesn't make me some kind of authority on bodybuilding just because I know quite a bit about how the body works. It does give you an edge, of course, but as I recall, they didn't hit bodybuilding much in my anatomy classes or physiology classes (15 credit hours worth of just those devilish classes, so yeah, I've been there), and a lot of the stuff they taught me in exercise physiology wouldn't fly if you were talking to an experienced bodybuilder. And classes like motor control didn't help me improve on my lifts just because we learned the mathematics behind how the body moves.

    So yeah, you really can't pull that card, since you don't "have" to know that stuff to build a quality physique. For instance, you have to know how to do a deadlift or squat the correct way for it to be effective, but you don't have to know all of the mechanics and physics behind it, or what's going on at a microscopic level for those lifts to be effective.

    And for the record, I agree that fitness magazines are mostly crap. Their primary focus is selling products. Best to learn from forums such as these, research articles, and personal trail and error.
  19. Senior Member
    b unit's Avatar
    Stats
    6'0"  242 lbs.
    Join Date
    Aug 2006
    Posts
    2,646
    Rep Power
    1424
    Level
    37
    Lv. Percent
    67.61%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by russy_russ View Post
    Seriously, do some research or you can take advice from some people that probably have never taken any anatomy or exercise physiology classes in their life and believe everything they read in a fitness magazine to be true.
    what about the people who have never taken a class nor cared too much to read a fitness mag however have built an impressive physique on hitting it right in the gym and just use common sense? how does their advice stack up?

    in my 19 years lifting weights i've seen plenty of classroom experts, physiotherapists, medical doctors, even "qualified" personal trainers who really didn't have a friggin clue inside the weight room with physiques to match that "expertise".
    Last edited by b unit; 01-19-2009 at 06:39 PM.
  20. Advanced Member
    russy_russ's Avatar
    Join Date
    Feb 2006
    Posts
    907
    Rep Power
    643
    Level
    23
    Lv. Percent
    57.39%

    Quote Originally Posted by Joshua86 View Post
    Dude, I've taken plenty of anatomy and physiology classes, exercise physiology, motor control, ect.. But that doesn't make me some kind of authority on bodybuilding just because I know quite a bit about how the body works. It does give you an edge, of course, but as I recall, they didn't hit bodybuilding much in my anatomy classes or physiology classes (15 credit hours worth of just those devilish classes, so yeah, I've been there), and a lot of the stuff they taught me in exercise physiology wouldn't fly if you were talking to an experienced bodybuilder. And classes like motor control didn't help me improve on my lifts just because we learned the mathematics behind how the body moves.

    So yeah, you really can't pull that card, since you don't "have" to know that stuff to build a quality physique. For instance, you have to know how to do a deadlift or squat the correct way for it to be effective, but you don't have to know all of the mechanics and physics behind it, or what's going on at a microscopic level for those lifts to be effective.

    And for the record, I agree that fitness magazines are mostly crap. Their primary focus is selling products. Best to learn from forums such as these, research articles, and personal trail and error.
    I never said you need a degree to learn how to lift weights. However, there are a lot of aspects you get from a degree that the majority of weight lifters do not know without it. I was simply stating that EMG research on the pectoralis major strong supports the issue with flat vs incline vs decline.
  21. Advanced Member
    russy_russ's Avatar
    Join Date
    Feb 2006
    Posts
    907
    Rep Power
    643
    Level
    23
    Lv. Percent
    57.39%

    Quote Originally Posted by b unit View Post
    what about the people who have never taken a class nor cared too much to read a fitness mag however have built an impressive physique on hitting it right in the gym and just use common sense? how does their advice stack up?

    in my 19 years lifting weights i've seen plenty of classroom experts, physiotherapists, medical doctors, even "qualified" personal trainers who really didn't have a friggin clue inside the weight room with physiques to match that "expertise".
    I agree that some 'qualified' people do not know much 'inside the weight room'. It's also similar to a mechanic.. You don't need to go to school to learn how an engine works (assembly etc..) or you can go to school to learn how to do it.

    Some people can go to the gym for years and still not have a half of a clue on what to do. And, some learn very quickly. School gives a further understanding to exercise other than going to the gym and pumping iron and taking months / years to figure out what works best.
  

  
 

Similar Forum Threads

  1. Chest and Delts - Train Separately or together
    By LunaHotel in forum Exercise Science
    Replies: 46
    Last Post: 11-05-2008, 10:20 PM
  2. well developed chest vs gyno
    By qwerty33 in forum Anabolics
    Replies: 3
    Last Post: 07-31-2008, 08:14 PM
  3. different way to hit front delts???
    By Lunchbox_81 in forum Exercise Science
    Replies: 8
    Last Post: 09-24-2006, 09:06 PM
  4. Chest 2x a week to improve upper chest?
    By AldrichAStern in forum Exercise Science
    Replies: 35
    Last Post: 04-18-2006, 09:32 PM
  5. Upper Chest
    By WYD02 in forum Exercise Science
    Replies: 4
    Last Post: 03-17-2003, 09:41 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in