Difficulty hitting Upper Chest

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  1. Ok, after following this post, I've been using 25# plates incline pressing them together with all my strength from the sternum up. And it as unbelievable, i even get a pump in my mid and upper chest. Hits the shoulders to, but this is the most burn ive ever had in the upper chest.


  2. Quote Originally Posted by ironhands View Post
    bench presses hits the entire chest
    That's true but while you cannot isolate areas of the chest you can certainly place more emphasis on the upper chest. It's easy to over develop the lower chest by neglecting incline work especially if you're not naturally dispositioned to upper chest musculature. The upper chest pump I achieve from dumbell pullovers I cannot replicate with bench presses. Glad you've found something that works OP.
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  3. One more thing you may want to try. Go through the motions contracting your chest infront of the mirror and take note when tension is greatest in your upper chest. This can really helps develop the mind muscle connection.

  4. Quote Originally Posted by ericos_bob View Post
    That's true but while you cannot isolate areas of the chest you can certainly place more emphasis on the upper chest. It's easy to over develop the lower chest by neglecting incline work especially if you're not naturally dispositioned to upper chest musculature. The upper chest pump I achieve from dumbell pullovers I cannot replicate with bench presses. Glad you've found something that works OP.
    i want more lower chest mass (i want what's called an ''Arnold's chest'', which is massive lower pectoral development)
  5. Difficulty hitting Upper Chest


    Quote Originally Posted by ironhands View Post
    i want more lower chest mass (i want what's called an ''Arnold's chest'', which is massive lower pectoral development)
    Arnold also has insane upper chest development. His whole chest was just insane really.
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    In his book he also emphasized training upper chest as not to have it underdeveloped relative to lower chest.
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  6. The fact is the upper chest is slow to develop. Most could get away with doing only incline work. That slab you can place a beer can on isn't going to happen without a lot of upper chest training. Do only flat bench and you'll look like every other gym bro sporting a set of man boobs. It's very unlikely to have an underdeveloped lower chest.

  7. Same problem way back. Need to really feel that contraction where you want it. Try a standing underhand DB raise that crosses your body and use the other hand to feel the contraction in your chest. It's a forced contraction due to pushing your muscles inward but thats the feeling you want to try and feel doing other upper chest exercises. you wont get that full forced contraction with incline BB or even DB presses but you will start to make that muscle mind connection a little easier knowing what you want it to feel like doing those excercises. For incline BB trying to get that contraction will force you to make changes and/or correct your form to feel that similiar contraction. Like squeezing the shoulder blades together and arching your back a little.

    Once i started doing this I realized I was going to heavy on my inclines and not focusing on the contractions. I dropped the weight to where it was comfortable and safe and was getting much better results in my upper chest workouts

  8. Awesome. Will do. Thanks for the insight.

  9. Incline work. Keeping the scapula together
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  10. Quote Originally Posted by John Smeton View Post
    Incline work. Keeping the scapula together
    It really is this simple but people donít want to hear it. I hammer incline flys hard.
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