central chest growth

[hittman]

my majors and minors are growing but i cant seem to bring my central chest out, sort of near the clavicle, just above the sternum area, its sort of sunken...

 

[PolishHammer1977]

Sounds genetic to me. Hmm is there anyway you can post a pic?

 

[NapoleanComplex]

Yeah it does soud genetic...post a pic. Hopefully its nothing some extra chest flys can't fix...

 

[louden_swain]

Are you peforming incline presses?

If not this is your problem. . . using incline presses in your routine is the only way to achieve overall pectoral development.

 

[FatRat]

I would go agree with going with incline press.

You might also want to try using cables, either using a low attachment and an incline bench, or high attachment and taking a half step forward and then leaning out. Both of these are going to hit your upper pecs as an incline bench would, but allow you to hold the contraction at the top of the rep (I’m not saying replace the presses with these however, make sure to use those for solid strength and size).

We all have our own unique genetic make up, but your chest is probably not as different from anyone else as you think, and nothing a bit of pec mass isn’t going to make up for….

 

[Lee]

incless db press is the shit.

but yea, it does sound genetic, you might be stuck with it

 

[hittman]

hmm i might try these inclines and see what goes on there

 

[blinddeafmute]

Inclines are the way to go.

 

[DrBones]

I vote for inclines... since making inclines my primary chest movement my upper chest has filled out a lot!
Can't wait to see what it looks like in 2-3 years

 

[Deak]

Man, that sucks, I have the same problem. I think some upper chest mass will fix that, so I start my chest workout with incline presses and then I do flat bench press and flys. Unfortunately, it's a very slow and hard process...

 

[JollyRogers]

Flat bench will work fine...

Incline bench will work better..

you choose

 

[Lee]

i love incline flys also. i start my chest/tricep day with incline db press, then incline db flyes. then i do some flat bench.

 

[Vortexx]

incline benchpress didn't do much for me, HOWEVER incline dumbell press (25-35 degree angle) and low incline fly (15-25 degree) DOES.

Keep the reps pretty low and add a few dropsets/breakdowns (i like to to just one drop, lowering the weight to 60 percent) and assisted forced reps using a spotter.. E.G:


Flat benchpress or Decline benchpress (alternate every 4 weeks)
(warmup)
- 5 reps + 2 forced reps
- 3 reps + 2 forced reps + breakdown 6 reps + 2 forced reps

Incline dumbell press
- 6 reps + 2 forced reps
- 4 reps + 2 forced reps + breakdown 6 reps + 2 forced reps

low incline dumbell flye
(keep elbows more bent than textbook flye to use more weight)
- 8 reps , followed immediately by dips until failure
- 6 reps , followed immediately by dips until failure

finishing the upper chest:

either:

2 sets of 10-8 reps partial pullover supersetted with wide stance pushups

or:

2 sets of 10-8 cable scoops supersetted with wide stance pushups