Need Upper Chest Workouts!
- 04-09-2009, 08:26 PM
Need Upper Chest Workouts!
I can't build my upper chest for the life of me. I dedicate one workout to just the upper chest a week, than five days later I do the whole chest workout again(every part of the pectorials). For the upper chest workouts I usually do incline dumbells, Incline flies, Incline cable press, Incline bench(4 sets on each). Anymore suggestions..?
- 04-09-2009, 08:33 PM
I suggest more rest between chest days, switch up what exercises you do every 6 weeks or so, and it may sound weird, but do more back, like weighted pull-ups. I had plateu'ed on bench weight for what seemed like a year, then someone suggested I lay off going heavy on chest for a while and hit lats harder. It helped me, good luck.
- 04-09-2009, 09:09 PM
Have you ever tried doing bench presses to the neck? I had read about them before and some people swear by them, so I've been trying them during my chest workouts. It's essentially where you lower the bar to about where your clavicle is; normally I lower the bar to about my nipple line. It's a little harder, since it's a different angle and I can feel more (muscular) stress in the top of my chest, but I really don't know exactly what to think of it. So if anyone else has had good results from doing these, let us know!
I think genetics has a lot to do with how your chest shapes up as it grows. Some say you can't really target the upper areas of the chest (namely the clavicular head), but other people swear by incline presses. Heck, Arnold says you can work the upper, lower, middle, inner and outer pectorals while someone who's studied exercise physiology literature would call him crazy! It's a debatable topic indeed.
I would simply suggest to focus on overall chest growth, rather than trying to target and isolate specific regions. As your chest grows, your upper chest will naturally grow too, as long as your genetics allows for a full chest shape. Some people are just naturally more apt to have fuller, wider chest than others. For instance, thanks to genetics, I will never have that square chest look. However, I can still work to develop my chest to it's maximum potential. I'm not the type of person to say incline presses are totally useless; I just make the bulk of my chest routine centered around flat barbell presses because it allows me to use maximum weight. After barbell presses I do some incline DB presses and DB pullovers, finishing with some chest dips where I do slow negatives to really stretch the pectorals! I am a firm believer in the benefits of good stretching techniques, before training (dynamic stretches), during the exercises themselves, and after training (static stretches).
On a side note, I'm really fond of doing supersets with incline DB presses and DB pullovers. On the incline presses I explode upwards with the weight and lower it slowly (2-3 seconds). On the DB pullovers I really concentrate to involve the serratus as much as possible and it's paying off as my serratus are becoming more and more prominent. Just thought I'd share!
Good luck to all in their quest to develop the illusive upper chest!
04-09-2009, 09:26 PM
Weighted Dips and inclined DB presses work the best for me
04-10-2009, 05:23 PM
Thanks guys...I appreciate the feedback! I will give it a shot the next time I do chest.
04-10-2009, 06:09 PM
Pullovers will expand your ribcage and give you that double barrel chest look. As mentioned above incline benching to the throat has really built the upper chest in my clavicle region. I dont typically like the smith machine but for isolation of the upper chest i havent found a better exercise
04-10-2009, 06:37 PM
when ill do arnold military press "turning my palms toward my face on the lower end of the press" it really hits my upper chest.
04-10-2009, 07:03 PM
high incline db flyes, and jm presses, which is great for tris too.
04-11-2009, 12:47 PM
I just tried that workout you suggested today. Gotta say, I felt the burn! What a great technique! Thanks again for the suggestion!
05-17-2009, 08:11 PM
try a reverse grip bench press..thats worked for me when nothing else would
05-17-2009, 09:01 PM
Incline bench presses and flies.
05-19-2009, 09:53 PM
read somewhere that upper chest muscle fiber activation is virtually no greater on incline bench press than it is decline bench press
05-19-2009, 11:16 PM
05-19-2009, 11:48 PM
DB Incline, flys and cable cross overs.
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05-19-2009, 11:52 PM
I'm a huge fan of the BB Bench.
Find your max 10 rep.
try to do it twice. "With a spot for the 2nd set"
Really push yourself!!
Then drop 10 lbs. And do a set of 10.
Drop 10 more and go for 15 reps.
Do this for 3 weeks and you will find your self not needing a spot on the 2nd set.
Keep changeing the weight.
And don't cheat your self.
Works for me bro.
05-20-2009, 04:00 PM
this may surprise some of you but I actually get more out of benching flat than incline......with an incline, I feel it in my shoulders.....I too have sub par pecs and much better shoulders..... so it could also be a matter of not keeping my chest arched
but I always feel my front delts the day after an incline session.
flat bench.....push ups with feet elevated and also decline press seems to give my pecs a full pump......hard to believe maybe.....but true!!!
05-20-2009, 04:02 PM
oh......almost forgot......I also love flat dumbbell presses but with a hammer grip.....I have had shoulder trouble over the last few years and seem to get less strain in the shoulders with the hammer grip (palms facing each other).
05-20-2009, 04:37 PM
try increasing # of sets on presses,.... more like 6 sets. Go strict and DEEP on flys...
05-20-2009, 10:48 PM
05-20-2009, 11:08 PM
05-21-2009, 12:16 AM
I know one cannot isolate the upper from lower chest in a press exercise. but I'm saying one can put an emphasis on one region (upper) which will be utilized more than the other (lower) region, therefore developing that area in general.
05-21-2009, 01:03 AM
This is a widely accepted idea among exercise physiologists--myself included. Much research has been done, as well as anatomical slide studies under a microscope of motor units to prove what I have mentioned.
Read this article, specifically on motor units: http://www.dls.ym.edu.tw/ol_biology2...t/Muscles.html
View this slide of a motor unit, note the terminal branches are in a random order: http://www.histology-world.com/photo...nmjunction.jpg
05-21-2009, 01:27 PM
05-21-2009, 07:20 PM
My day usually goes as such:
Flat bench barbell
Wide-grip incline barbell
High-rep seated press
But I switch it up every few weeks
05-21-2009, 07:55 PM
Flat dumbbell press
Cable cross or flat flyes
The reason is that on a flat surface the mechanics is at an optimal position to generate the most force thereby recruiting more motor units. These are for a standard lifter, an athlete would obviously do different exercises depending on sport/position.
05-21-2009, 08:11 PM
So your saying that incline press is an obsolete exersise? Are you taking into consideration, that peoples pectorals attach to front delts in different places, making certain pressing movements more effecient than others? Arnold wwas an advocate of incline pressing. I myself never acheived a broader chest than i did when i began to exclusively incline bench. Just my 2 cents.
05-21-2009, 08:21 PM
BTW: The pectoralis major does not insert at the anterior deltoid, but on the humerus.
05-22-2009, 04:51 AM
05-22-2009, 12:00 PM
05-22-2009, 03:50 PM
05-22-2009, 08:48 PM
I speak from personal experience, training experience, and research / education experience.
05-23-2009, 06:12 AM
05-26-2009, 01:19 AM
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