Upper chest lagging.. cut out flat bench?

dramallama

New member
Would it be wise to just focus on incline chest exercises to help my upper chest build up without it trying to catch it up with the rest of my chest? (Which seems to respond much faster..)

I also have a hard time really getting a mind-muscle connection during incline db bench for my upper chest.. at 30 & 40 degrees it seems like either my weaker left shoulder/tri will give out first or I just feel it in the rest of my chest and not exactly where I'm trying to target.. haven't done bb bench in awhile but I'm about to start again to change things up to see if it responds better.

..same with incline flyes.. hard time targeting the upper chest though it feels light it's hitting it slightly more than bench
 
i only used DB for a few years and rarely BB benched where my friends all did normal benching. My chest is noticeably different but there benchs are all way higher than mine. just food for thought
 
dramallama said:
Would it be wise to just focus on incline chest exercises to help my upper chest build up without it trying to catch it up with the rest of my chest? (Which seems to respond much faster..)

I also have a hard time really getting a mind-muscle connection during incline db bench for my upper chest.. at 30 & 40 degrees it seems like either my weaker left shoulder/tri will give out first or I just feel it in the rest of my chest and not exactly where I'm trying to target.. haven't done bb bench in awhile but I'm about to start again to change things up to see if it responds better.

..same with incline flyes.. hard time targeting the upper chest though it feels light it's hitting it slightly more than bench
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The only way Id suggest focusing on incline soley is if you had above a 55 inch chest and were sub 6% body fat in a cutting phase precomp. That is.only if it is lagging. Other wise you need to build entire chest then do extra work on lagging areas.
 
I've posted about this issue all over this board.

Simple terms, your pecs attach to your humerus, and your humerus sits in the glenoid cavity (socket) on the shoudler blades. If your shoulder blades come forward during a pressing movement, then the length tension relationship of the pecs are lost, and the anterior delts take over. Same thing if your external rotators are weak and the elbows flair out during pressing. Most people who have difficulties developing their pecs have weak scapula retractor muscles and over active front deltoids.

Br
 
Ah, gotcha now. I always pinch my shoulder blades when benching and drop my shoulders down.
 
Keep in mind it may be genetic. Work on your form like Zir suggested, but you may just be as flat chested as a 12 year old girl.
 
I wouldn't cut out a flat press (whether it is barbell or dumbell). Instead, why don't you try to reorder your exercises. BB Incline followed by DB Incline followed by flat, then whatever else you like. Also, when Incline BB benching, tuck your shoulder blades together and stick your chest out to make sure you're hitting your chest more than delts. I have found that having a little arch helps, but nothing too drastic.
 
AntM1564 said:
I wouldn't cut out a flat press (whether it is barbell or dumbell). Instead, why don't you try to reorder your exercises. BB Incline followed by DB Incline followed by flat, then whatever else you like. Also, when Incline BB benching, tuck your shoulder blades together and stick your chest out to make sure you're hitting your chest more than delts. I have found that having a little arch helps, but nothing too drastic.
Click to expand...
Agreed. My delts don't even get taxed that much anymore doing this. I also use a bit wider grip on the incline than the flat bench (for comparison, on the incline my index is on the ring whereas on the flat my middle finger is on the ring, so it's an inch on both sides).
 
i find hitting the upper chest for me doing 25-30 rep range..1-2 sets with little to no rest..once you get 30 reps add 5lbs and aim for 30 again. Your chest has no choice but to grow...I change it up between bb and db from week to week..sometimes i try to get 50reps depending on how i feel..It like your working the muscle for almost a whole minute..
 
Good advice here. I have the same problem but my whole chest is lagging compared to the rest of my body. So this thread is really helping
 
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