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Exercises to hit Upper Pec (near collar bone)

TexasLifter89

TexasLifter89

Well-known member
I am having a hell of a time finding exercises to hit this area. It has always been my lacking part of my pectoral. Its my upper to inner area around my collarbone. I have begun doing weighted cable pull jabs. I know it sounds stupid, but its been helping. Any other suggestions? I do incline already (BB & DB).

Any suggestions would be appreciated
 
There is not an 'upper nor middle' pectoralis major. Its insertion at the humerus allows movement of the arm segment towards its origin, which activates the pectoralis major as a whole. If you are lacking there it's either from genetics or your pectoralis major isn't fully developed.
 
datBtrue posted a thread in which he discussed partial repetitions, using a closed-grip, and finishing the eccentric portion approximately 4cm above the chest creating higher EMG reading than full-grip, full-repetitions [on Incline BB].

Try closing your grip and shortening your eccentric motion - this may active the pectoralis as a whole substantially more than your current grip.
 
Mulletsoldier said:
datBtrue posted a thread in which he discussed partial repetitions, using a closed-grip, and finishing the eccentric portion approximately 4cm above the chest creating higher EMG reading than full-grip, full-repetitions [on Incline BB].

Try closing your grip and shortening your eccentric motion - this may active the pectoralis as a whole substantially more than your current grip.
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thanks mullet. So similar to a close-grip incline press? Almost Like a powerlifting hold where the chest is not touched?
 
TexasLifter89 said:
thanks mullet. So similar to a close-grip incline press? Almost Like a powerlifting hold where the chest is not touched?
Click to expand...

Yes, but I would not tuck the elbows. I would simply shorten a standard BB grip and bring the the bar about 4 cm/2" above the chest. Explode just as you hit that point, so there is never a complete 'stop' to the motion.
 
Mulletsoldier said:
Yes, but I would not tuck the elbows. I would simply shorten a standard BB grip and bring the the bar about 4 cm/2" above the chest. Explode just as you hit that point, so there is never a complete 'stop' to the motion.
Click to expand...
sounds good I will give that a go. My incline strength is developing consistently as well as my outter pec, but my inner still does not wish to develop at the same rate. I will let you know how this goes.
 
As rr said, the pectoralis is always activated universally, therefore, your issue is either underdevelopment [from inactivation] or genetics; this may be a remedy that will assist in activating the pec as a whole to a greater degree!
 
Try incline flys at a higher angle (>45 degrees) with a controlled 3 sec eccentric motion. This will help to stretch the fascia to fill in that gap. Another thing to remember is that this is generally the last place to fill in throughout the chest. Seldom does anyone not have this gap unless they are ~220 or so.
 
russy_russ said:
There is not an 'upper nor middle' pectoralis major. Its insertion at the humerus allows movement of the arm segment towards its origin, which activates the pectoralis major as a whole. If you are lacking there it's either from genetics or your pectoralis major isn't fully developed.
Click to expand...
there are 2 heads though, sternal and clavicular.
 
one other that I have found successful is a low cable cross over, one that you bring out and up so to speak. Do it 1 arm at a time, slowly with a good squueze. I have found that as a great upper chest finisher
 
I find guys with problem upper pecs use too much front delts, so dont over extend the lift to prevent activating the delts at the top and keeping the chest less involved.
 
gekkoboy14 said:
there are 2 heads though, sternal and clavicular.
Click to expand...

Those are at the origin, which do not move. There is only one insertion and it's on the humerus. The insertions move freely, and the nerves innervating the pectoralis major fire muscle fibers from the entire muscle group. It is not possible to only fire 'upper or lower / inner or outer' areas. An EMG is used in exercise physiological research to prove this. Some studies show a slightly higher firing in upper 'region' of the pectoralis major at a very slight incline ~10-20 degree elevation over flat bench; however, this is only a very minute difference.
 
mooch2321 said:
this can be used for both back and chest...you just have to be in tune with your body enough to figure it out....try bending your arms a little to target your chest
Click to expand...

Ive read that the pullover works 60-70% of your muscle groups. I perform this with an elbow bend at the top and try to keep my arms close together with an elbow flare only at the bottom or as flexibility permits. My arms skim my ears on the way up and i feel my chest squeeze together with almost a shrug shouder position through the middle.

With a wide elbow flare its like a wide grip pressdown back movement, with elbows parallel its more chest IMO.
 
Also I like to squeeze my pecs at the top of my incline presses or flyes for added contraction. And flex and pose between sets. I think this helps.
 
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