chest routine

[rikardinho999]

Hey fellas,

need a little help with my chest routine. Looks a little bit like this:

Flat dumbbell press (3 sets of 15,12,10 reps)
Incline dumbbell press (3 sets of 15,12,10 reps)
Cable crossovers 45 degrees (3 sets of 15,12,10)
Cable crossovers from the bottom pulling up(3 sets 15,12,10)
Dips (15,12,10)

I bench decent weight( am 6'2, 196lb and do up to 95lb dumbbells which is not great but enough because i am not trying to get really really big)

The problem lies in my inner and upper part of the chest which i somehow cannot get to grow as much as i would liek to. Any advice of what kind of exercise to do for that?

thanks fellas

 

[Mercere]

You can't isolate your upper, lower, side, inner or any other pecs. Pectoralis major is one muscle. Drop the fluff (6 sets of crossovers), increase your bench. The shape of your pecs is genetic, no changing that.

 

[captainahole]

You can't isolate your upper, lower, side, inner or any other pecs. Pectoralis major is one muscle. Drop the fluff (6 sets of crossovers), increase your bench. The shape of your pecs is genetic, no changing that.

I agree. Adds weight to your dips as well that will help overall.

 

[rikardinho999]

so u r saying there is basically no way i can target inner or upper part of chest? wouldnt that mean that there is basically just one exercise( bench press) needed to form a balanced chest? why are there so many exercises then?

 

[ssj_vegeta]

so u r saying there is basically no way i can target inner or upper part of chest? wouldnt that mean that there is basically just one exercise( bench press) needed to form a balanced chest? why are there so many exercises then?

Different exercises target secondary muscles more or less. For example, I find incline targets my shoulders more, which ultimately helps my flat. I feel flat bench is the best overall, but changing it up and stimulating the chest in different ways will help gains. Also, change up your reps and sets whenever you feel used to any exercise or plateau, may help growth.

 

[jon1320]

Ah glad someone finally asked this question. I was pondering asking it myself.
Ast far as the pecs being one solid muscle group, on a percent scale how positive are you
that it won't change shape in different areas?
You're most likely right, but it seems that when i do Decline Bench and other chest exercises that different parts of my chest get soar.. meaning that different parts will recover, grow and visibly be different..
could be wrong.. but thats just what I experience.

 

[Pat_McCrotch]

true yopu cannot isolate your chest but you can put more emphasis on different parts causing them to grom more. I know ill get flammed for this but if it "ain't" so then why do some many big ass mother fuckers do incline decline and flat bench. How can they all be wrong?

 

[Mercere]

true yopu cannot isolate your chest but you can put more emphasis on different parts causing them to grom more. I know ill get flammed for this but if it "ain't" so then why do some many big ass mother fuckers do incline decline and flat bench. How can they all be wrong?

I wouldn't flame you. What some of us are saying goes against all the things you've been told and marketed so far. Plus, what you say isn't unreasonable at all. Why do so many people do different exercises then, why there are so many of them?

Couple of reasons. First, people get bored. They don't want to do the same exercises over and over again. Second, people are impatient. They are constantly seeking for the new "magic" exercise combo, set-rep combo, or the perfect angle on their cable crossovers to make them huge. Third, they copy what they see in pro body builders. I'm not saying decline or incline bench is not beneficial, I'm just saying it won't grow different parts of your muscle. Pro's are loaded up on steroids so they can afford to do 4 sets of flat plus 3 sets of decline plus DB flys plus crossovers. 4-5 sets of hard, compound work is enough for 90% of the people in this board. Finally, and most importantly, they want to believe that they can. They want to believe that if they change one set of flats to inclines, the upper part of their chest will fill out. If the "trainers" and fitness centers tell them that they can't, they won't pay them. They won't buy tons of supplements, they won't subscribe to Men's Health.

It all comes to consistency, hard work and perseverance. If you're unhappy about the gap between your pecs, continue to grow them and gain weight, this will close that gap to some degree, don't rot away in a pec deck. You simply cannot change what you are born with, but you can improve it.

EDIT: Spelling