Upper chest

songeboptv

New member
Hey guys ... I've been working out for about 5 months and my chest is developing except for my upper chest specifically the inner area.... I do alot of flyes and incline press but still.. Any suggestions? Thanks :)
 
try flat and incline guillotine barbell press. If that doesn't work try 4x training which is a tempo regimen where basically you do the lowering portion of the lift for a full 4 seconds and explode up . 4-0-X-0 good luck!
 
Last edited:
try basic upper chest movements: incline db's, incline flys, incline cable flys (personal fav) etc. dips wont typically target upper chest
 
pectoralis major is one muscle. I understand were your coming from everyone wants a look that displays an impressive top portion
of the muscle but your upper chest is not gonna get bigger unless your "lower chest" gets bigger as well.
 
The upper chest development is "somewhat" genetic, not sayin you can't counteract that and make changes. COntinue to focus on Incline movements. Try Incline BB and Smith Bench Press to the upper chest/clavicle area (Guillatine Presses as one poster recommended). Also try Reverse Grip Bench Press as they have EKG studies showing a high threshold of upper chest fibers being targetd. For inner chest, make sure your grip is not too wide. A narrower grip will target the inner fibers a bit more because of the increased stretch. Another technique you can use is to do some Pec Dec Flys where you do 7-10 reps in the outter 1/3 of the motion, another 7-10 in the inner 1/3 of the motion (targetting inner chest) and finishing with 7-10 reps in the middle 1/3 ROM.

Lastly, research Eric Brosers Fiber Damage/Fiber Saturation program. I did this during one of my preps only for chest because my chest is a weak area and I got significant gains while dieting. Basically the program starts witha negative emphasis move, a stretch emphasis move, and finishes with a muscle saturation/occlusion move. For example:

Inc BB Bench (4-6 second negative) - 3 X 3-4 Reps + 2 Forced Reps
Low Inc DB Bench (2 sec negative) - 3-4 X 4-6 Reps
Inc DB Fly (Hold stretch position for 3-4 seconds) - 3 X 6-8 Reps
SS: Pec Dec Fly/Smith Bench Press or Mach Bench - 2-3 X 15-20 Each
 
I did chest and one of my fav chest exercises is at the end of my workout I do low to highs on a bosu ball and superset with push-ups off the bosu. Not might be a great exercise but at the end of my routine I love the burn
 
Pullovers would help, chin ups with your hands close together. I would also like to know what your incline press routine is for it can really make a difference.
 
babjizzle said:
Pullovers would help, chin ups with your hands close together. I would also like to know what your incline press routine is for it can really make a difference.
Click to expand...

3 sets flat dumbell 10,8,5
5 sets incline dumbell 8,8,6,6,5
3 sets cable crossover 10,10,10
1 set dips to failure
 
You must log in or register to reply here.
Back
Top