Upper Chest near Neck.....

solid711

New member
Hi,
What are the best exercises for the upper (inner) chest area, near the neck and collar bone.

Which ones besides the Incline Barbell BP or Incline Dumbell BP?

Thanks
 
Closer the grip the less focus on the pec muscle and more on the tri. incline flies(cable) Feet elevated pushups. Cable crossovers
 
- Incline (20-30 degree) cable flys (hold for 1 sec at top)
- Pec-dec (hold for 1 sec in contracted position)
- Simultaneous front cable raise (supinated - hold for 1 sec at top)
 
Not trying to highjack this thread, but I did a goggle on what exactly a pec dec was, and It was showing that it is a machine exercise .... Is this correct ?? I saw the machine, and we have it in our gym, and I use it, but never knew what it was called. Just curious.
 
correct! - A machine to simulate flys, many people sit on it backwards and work their rear upper back as well.
 
Stinger124 said:
Not trying to highjack this thread, but I did a goggle on what exactly a pec dec was, and It was showing that it is a machine exercise .... Is this correct ?? I saw the machine, and we have it in our gym, and I use it, but never knew what it was called. Just curious.
Click to expand...

Yea, it is a machine.

Edit: Damn, Pfunk beat me. Touche.:box:
 
Another tip - when you're doing incline bench, try using a lighter weight and touching your chin to your chest throughout the movement. Give a good 1-2 second pause at the bottom of the rep and really focus on the contraction at the top...you should feel it right in the middle and very top of your upper chest.

BV
 
Power rack presses off of pins
Smith machine presses off of supports

Only lower to 90 degrees, keep the tension no the pecs. Also try adding a static rep for a finisher, 30 seconds in the concentric portion of the movement and just squeeze away.
 
BigVrunga said:
Another tip - when you're doing incline bench, try using a lighter weight and touching your chin to your chest throughout the movement. Give a good 1-2 second pause at the bottom of the rep and really focus on the contraction at the top...you should feel it right in the middle and very top of your upper chest.

BV
Click to expand...
If you have your chin down like that then where are you going with the bar. I go down to my neck around where the colar bones meet in the middle.
 
High Angle Incline Flyes my man. I started doing these a few months ago at about a 70 degree angle and it really hits the upper chest. Make sure that you get up on your shoulder blades when performing the exercise at a nice slow pace. Get a good stretch at the bottom, nothing outrageous though so your don't f'up your rotators. Good luck.
 
Some great info, I think prioritization is also important eg. do more total sets of upper chest comparatively to the rest of your body. and after days off do upper chest first and less total sets for the rest of your stronger groups. ONce your upper chest is pre-exhausted switching to lower chest will still hit the upper fibres.
 
canadian champ said:
I don't think you are using that correctly.
cc
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That's ok, my post ended up being unnecessary anyways so if everyone could just disregard that, then that'd be great. Thanks:run:
 
rpen22 said:
That's ok, my post ended up being unnecessary anyways so if everyone could just disregard that, then that'd be great. Thanks:run:
Click to expand...

haha just kidding bro, i guess nobody has seen the new APPLE commercials....
cc
 
canadian champ said:
haha just kidding bro, i guess nobody has seen the new APPLE commercials....
cc
Click to expand...

But you haven't made any point yet.


;)


CROWLER
 
rpen22 said:
I feel so left out...I gotta go watch some more TV:run:
Click to expand...

It REALLY isn't that tough man. You just start out with a half hour a day and slowly work your way up to 15 to 16 hours in a few weeks :)


CROWLER
 
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