Upper/ Inner chest with over developed front delts
- 01-15-2009, 10:06 PM
- 01-16-2009, 10:32 AM
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.
01-16-2009, 10:49 AM
01-16-2009, 11:08 AM
01-16-2009, 11:32 AM
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.
01-16-2009, 02:53 PM
01-16-2009, 02:59 PM
I dont understand what your asking you trying to find out how to build your upper chest more? your delts more? what is it?
01-16-2009, 09:08 PM
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.
01-16-2009, 09:48 PM
01-16-2009, 10:41 PM
01-16-2009, 10:45 PM
01-16-2009, 10:45 PM
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..
01-16-2009, 11:13 PM
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:
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.
01-16-2009, 11:21 PM
01-17-2009, 12:10 AM
01-17-2009, 03:40 PM
-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.
01-19-2009, 02:53 AM
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
01-19-2009, 05:02 PM
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.
01-19-2009, 05:17 PM
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 05:39 PM.
01-19-2009, 08:53 PM
01-19-2009, 08:58 PM
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.
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