Difficulty hitting Upper Chest

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  1. Difficulty hitting Upper Chest


    Men,

    Iím having problems hitting my upper chest via typical upper chest exercises. I cannot get a mind-muscle connection, if you can understand that. Iím naturally wide, so hitting chest for us wide guys (shoulders/lats take on more leverage) is harder, especially the inner, upper chest leading up to the collar bone.

    Iím doing incline bench/dumbbell, yet feel most of the strain in the last and shoulders.

    Dumbell pullovers tear my lats and tris, with little pump in the upper chest.

    I do get a pump from cable cross overs and flies. Even incline machine press gets at it, but not a big machine guy tbh.

    Wondering if any other wide guy has had this issue or whatever it is, or if anyone can direct me to the exercise to make my top pecs scream. I had a huge chest from left to right but mediocre definition at the top.

    Much appreciated.


  2. Il sub in this
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  3. Landmine presses
    Hold 2 DB together on incline and press(will work inside/upper)
    Light BB, reserve grip press

  4. Following, same here...
  5. Difficulty hitting Upper Chest


    I to also had trouble making the mind muscle connection with my chest.
    I was successful in doing so by using lighter weight on the bench press so that my stabilizing muscles wouldnít take over, and if i wanted to go heavy I would do dumbbell presses,
    But mostly I used cable flys mid, upper, and lower. Until my chest became really sore and I walked around feeling my chest for days. After a while of this I can now flex my chest and Iíve never been abile to do this befor

    For you I would stay away from the bar not completely but focus more on the dumbbell press and cable flys.

    Just my 2cents
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  6. Good stuff, forgot about landmines. Reverse Grip also hits it. Thanks.

  7. Quote Originally Posted by Jcc7220 View Post
    I to also had trouble making the mind muscle connection with my chest.
    I was successful in doing so by using lighter weight on the bench press so that my stabilizing muscles wouldn’t take over, and if i wanted to go heavy I would do dumbbell presses,
    But mostly I used cable flys mid, upper, and lower. Until my chest became really sore and I walked around feeling my chest for days. After a while of this I can now flex my chest and I’ve never been abile to do this befor

    For you I would stay away from the bar not completely but focus more on the dumbbell press and cable flys.

    Just my 2cents
    The bar is my best friend, but starting to go with lighter weights to hit that 8 - 10 rep mark.

    Incline Dumbell just really doesn’t do it for me. That “squeeze” that everyone talks about at the top....hard to realize the effects even dialed in.
  8. Difficulty hitting Upper Chest


    What I like about the dumbbell press is I have full control on the angle my elbows are and the angle my hands are on. So I can hit every fiber of my chest

  9. Ah ok. So like supplanted grip for a set/few reps incorporated into normal incline db. I’ll give it a go. Always looking for ways to tear it.

  10. Is your back slightly arched on the bench w/ dumbbells to put the strain pecs instead of shoulders?

  11. Quote Originally Posted by Bintherduntht View Post
    Is your back slightly arched on the bench w/ dumbbells to put the strain pecs instead of shoulders?
    I tried this tonight as i saw it while doing chest, it did help a little but i still didnt feel like i was doing a lot.
    Did sets of 18 and felt much more stretch on the upper chest. Thanks man. I think i might do upper chest with shoulder and arms day and take a puff on the way in. This is great for mind muscle connection but unsafe for me on a heavy press day...

    I want to add, i don't recommend that, just a trick ive tried in the past. I dont want to be blamed for someone dropping a barbell on there head... its not a safe move, im just an iofiot by nature

  12. Quote Originally Posted by Ase_james View Post
    I tried this tonight as i saw it while doing chest, it did help a little but i still didnt feel like i was doing a lot.
    Did sets of 18 and felt much more stretch on the upper chest. Thanks man. I think i might do upper chest with shoulder and arms day and take a puff on the way in. This is great for mind muscle connection but unsafe for me on a heavy press day...

    I want to add, i don't recommend that, just a trick ive tried in the past. I dont want to be blamed for someone dropping a barbell on there head... its not a safe move, im just an iofiot by nature
    Yea man, really focus on that mind muscle connection and form

  13. Low cable crossovers

  14. incline dumbbell hex presses where you hold the dumbbells tight together and press up (stopping before lockout) and keeping HARD pressure on the db's

    high rep cable flies from bottom to top with your back supported/seated (to prevent cheating)

    single arm cable or machine flyes so you can go past the midpoint (make sure to not turn your body, only let your arm swing past mid
    Serious Nutrition Solutions Product Rep - db77 @ seriousnutritionsolutions.com

  15. On incline work, try to use a suicide grip. I have found that suicide grip takes my shoulders out of the movement. Additionally, so and controlled reps, make sure you are going do to your chest. Lastly, keep your shoulder blades retracted. If you were to stand up right now and just do a pressing motion without your shoulder blades retracted, you will notice your chest is not working versus if you have them retracted, you will see your chest working.
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  16. Quote Originally Posted by booneman77 View Post
    single arm cable or machine flyes so you can go past the midpoint (make sure to not turn your body, only let your arm swing past mid
    That is my favorite chest exercise I can truly focus on my chest and put my other hand on my chest and feel it flex so I know exactly what Iím hitting

  17. Quote Originally Posted by AntM1564 View Post
    On incline work, try to use a suicide grip. I have found that suicide grip takes my shoulders out of the movement. Additionally, so and controlled reps, make sure you are going do to your chest. Lastly, keep your shoulder blades retracted. If you were to stand up right now and just do a pressing motion without your shoulder blades retracted, you will notice your chest is not working versus if you have them retracted, you will see your chest working.
    Not saying you are wrong... but for me I find suicide grips ( that I use a lot) is beneficial to when I want to keep my forearm out of my grip.

  18. Quote Originally Posted by Jcc7220 View Post
    Not saying you are wrong... but for me I find suicide grips ( that I use a lot) is beneficial to when I want to keep my forearm out of my grip.
    Obviously it is going to take your forearms out. Hence why people use it while training back.
    Performax Labs Product Specialist
    Follow My Journey: http://anabolicminds.com/forum/workout-logs/269588-antms-lean-bulk.html

  19. Incline reverse grip dumbbell bench press. It feels weird and itís ok to hold the dumbbells at a 45 degree angle if you canít go completely reversed. Youíll be able to focus on more mind muscle connection if you use a rep tempo like 2-1-2 or 3 seconds on the negative portion and then explode up. Lifting the weights at a slower pace always helps to dial in the muscles youíre trying to activate

  20. I would suggest you to try activating the upper pec region through something like a few sets of upward cable fly, then doing a 15į Smith bench press while trying out different hand positioning. The goal is to be able to feel the targeted area so maybe just contract that area before training it directly with weights.

  21. I hit incline Smith as my last chest exercise and it gets destroyed.
    Axis Labs Lead Rep
    New Orleans Saints Crew

  22. bench presses hits the entire chest

  23. You need to be hitting light incline flys. When I say light I do not mean easy either. Slow negatives with high(er) reps. Even use drop sets with this.
    Performax Labs Product Specialist

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