Upper chest- Can you target it or not, dammit?

[DanielBishop]

What I hate about bodybuilding is how everyone says something different. People say to do incline stuff if you're lacking in your upper pecs, and then someone goes and says it's bullshit and you can't target any specific part of your pecs.

Well, my upper chest is lacking.... so what should I do? Continue with what I'm doing? Flat Bench, Incline DB/Barbell Press, Flat bench Flyes, sometimes Decline DB/Barbell press, Dips (although these are done more for triceps.... or should I change it to focus more on incline stuff?

I don't know what to think anymore. Should I replace the flat bench and flyes with incline stuff? Confused.

 

[sysopt]

I would just like to say that there lots and lots of people who say that incline can make your "upper chest" larger simply because someone else told them and they copycat the samething. These people can not come up with legitimate proof or evidence other than the fact that they know a few guys who have huge "upper chests" with nice vascularity (and they do inclines). I believe that incline simply takes a large part of the load off the pecs (yes, all of it) and drops in on the shoulders. When was the last time you saw someone change the shape of their muscle from doing certain exercises. I noticed the upper region of my chest got bigger when my whole chest got bigger. I also noticed I'm plenty sore in the same region from doing flat stuff. Be a free thinker and research for yourself.

 

[DanielBishop]

I thought I was researching.

 

[theoak01]

well heres my experiences which tie in with my opinion on the topic
i never started adding meat on my collar bone until the rest of my chest grew,i use to do extra inclines to make up for it but to no avail so i jsut went back to a regular routine and its all working out as my entire chest grows

 

[DanielBishop]

Thanks, guys.... maybe gaining muscle is like gaining fat. There's certain places where your body gains it first.... and the places where you gain it first, is the last place you lose it. Same with muscle, I'm assuming....

 

[bignate73]

I thought I was researching.

this is not research, this is asking for opinion.

 

[gymtime]

DB - Opinions on what certain excercises acttally do are as various as the people on this board. There are very few statements you can post here that someone won't contradict.

Bodybuilding, like a lot of things, is as much trial and error as anything else. You start by learning the basics. But as you get more into it, you have to figure out what works for you. You can research forever, but ultimately it comes down to what works for you and what doesn't.

 

[Belial]

Still, when the question's a scientific one, there's often a right or wrong answer.

In this case, I'd say 99.9% of the evidence points in the direction that says you can't make the upper chest grow independently of (or preferentially to) the lower. But you never know.

And if you could target the upper chest, incline pressing wouldn't be the best way to work it, anyway.

Back to your question: Do you have a pec deck or cable crossover machine in your gym? I like these much more than flyes.

 

[DaCypher]

Belial,

Can you point me to some of the scientific research that has proved "99.9% of the evidence points in the direction that says you can't make the upper chest grow independently of (or preferentially to) the lower"? I don't mean to be a hardass, I'm just curious.

Also, I think its always good to hit different muscle groups from different angles to vary things up. Incline press for chest may or may not specificly target the upper chest, however, it is different than flat bench press so its nice to do just for the sake of variety.

It could also be argued that you only have to do leg curls to work your hams fully and SL deads are a waste of time (I don't feel this way, but maybe someone does).

 

[Belial]

No. Because if you'll go back and read my point, it is that 99.9% of the studies, texts, and biomechanical analysis that I have encountered point in a certain direction. You will not find a study that will explicitly states that, because a single study will never take everything into account. I never stated that I found a professional opinion that made that exact statement.

Read things more carefully next time. But I agree with your other points.

 

[DaCypher]

Belial,

I didn't mean to contradict and/or deny the validity of your statement. I just wanted to do some more research on it myself and was just looking for some more information on the topic.

 

[Lord_Suston]

There are two major muscle groups for your chest one is pectoris minor and pectoris minor. By doing incline you don't change the fact that the two muscles work together to lift the weight, the only thing you may change is the leverage scheme, this will stress one more than another.

But the amount of change depends on the change is leverage, so the moral of the story is if you want upper pecs do incline and flat, just to chang the leverage, and be patient......

 

[Bigsatan13]

I think alot of it has to do with the degree of incline also. Too much incline and the delts come more into play. But I do believe, not because of any independent studies, but because of experience of what works for me, that incline bech presses will put more stress on the upper pecs. Find out if this works for you. There is also an exercise for developing the high part of the upper chest just below the neck where the collar bone ties in. I tried it, and after a month of incorporating these into the pec day, I can see\feel that specific part developing. I'll post it if you or anyone else is interested.

 

[Belial]

Aiight. I'm leaving.

 

[gymtime]

Aiight. I'm leaving.

Calm down. You're not going anywhere.

 

[Dutch windmill]

I think you can. Since I started with incline presses before the flat bench. My upper pecs started to grow much bigger.

 

[sysopt]

I bet your whole chest got larger as well.

 

[Belial]

No, gymtime, you're right, this thread's like a car accident. You don't want to look, but you can't help it.

 

[sysopt]

hahahah

 

[the_paradise_garage]

go to this website:
http://www.exrx.net/WeightExercises/PectoralClavicular/BBInclineBenchPress.html

now click on: Target: Pectoralis Major, Clavicular and... surprise...

 

[DaCypher]

Belial,

LOL, well said.

 

[MonStar1023]

I personally have mixed opinions about this subject. I used to think that it was possible to train and put more emphasis on your upper pecs and inner pecs etc... but now I am not really sure. There are many threads on this board discussing this issue.. Many say its possible and many so that its impossible.

I started my chest routine with incline bb presses for a few months and my upper chest exploded. I dont know if this was due to my diet or supplement regimen or what but it really worked.

 

[mekannik]

Try an old Poliquin fix - Triple Drops.

Using dumb bells (same weight for all sets) - grab an adjustable bench. You'll want to be able to adjust it for 3 different incline angles. Start with the bench at the steepest angle - do 6-8 reps (just short of failure) - drop the dumb bells - lower the bench one notch - do another set of dumb bells (6-8 reps, if you can) - drop the dumb bells - lower the bench to the lowest inclined position - do one last set.

That's one set - altogether.

Try that first in your chest workout for a few weeks. You'll notice some growth in both your upper chest and anterior deltoids.

 

[mattcanning99]

i say that yes, you can target the upper pec...just think about the motion of a flat bench movement...how can that target the upper pecs any better than doing the same movement on the incline?

i say, if you want to develop your upper chest, do lifts on the incline...even arnold has a section in his BB encyclopedia dedicated to upper chest development.

 

[Whiskey]

suggestion

I think that it is possible to train your upperchest. Grab a dumbell and hold it at your side and raise in front of you, palm facing up. Now tell me that it is not working your upper chest. True you can't use alot of weight doing this, but it does work. Just my own opinion.

Whiskey

 

[sysopt]

Don't bother mentioning arnold, because everything he did seems to go against everything we know today. He has superior genetics and juiced for years sinced he was 13. Maybe he rode his bike and his quads got huge, so he would then conclude that you should ride you bike for big quads!!!!!!! You know you can expand your ribcage with pullovers!! that's rediculous. He worked out every day for hours and hours. Whiskey, no one is saying that you can't workout your upper chest. The argument is whether or not you could specifically target your upper chest. by the way the movement you claimed targets the anterior delt, the (whole) pec assists in the movement.

 

[twinturbo]

Try putting the bench at about 80-85 degrees, it will help your upper chest, and also blow up your front shoulders.....differnent feel than the traditional....

 

[Liberator]

I would just like to say that there lots and lots of people who say that incline can make your "upper chest" larger simply because someone else told them and they copycat the samething. These people can not come up with legitimate proof or evidence other than the fact that they know a few guys who have huge "upper chests" with nice vascularity (and they do inclines). I believe that incline simply takes a large part of the load off the pecs (yes, all of it) and drops in on the shoulders. When was the last time you saw someone change the shape of their muscle from doing certain exercises. I noticed the upper region of my chest got bigger when my whole chest got bigger. I also noticed I'm plenty sore in the same region from doing flat stuff. Be a free thinker and research for yourself.

i agree with this based on what i have learnt so far, i have tried the incline press as my prime movement for chest in a bid to increase the upper area, however i find it increase the whole pec mass and not just one area, i also too find that that "upper area" is as sore when i use flat as my prime movement.

i think you just have to stick with it and keep changing it up with inclines and flat and possibly declines

that is what i am doing and it seems to be doing the job slowly but surely

 

[LatinGuns]

I read a post somewhere on elite that indicated the pectorallis muscle actually has an upper head, so I started doing incline first in order to target the upper chest. I was going to give up at first, messing with my bench to much. But it has really made a difference... started getting a lot more feedback.

 

[GenetiKing]

Cackerot would love this thread....

 

[Abbaddon]

Now in no way shape or form am I gonna get into the debate just wanted to give some info.

Pectorialis Major
Connects to the upper arm and ALL along the sternum.

Now some may have enough muscle control to work parts of that muscle harder such as were it connect to the sternum.

Put your right arm in front of you with your left hand on the pectorial muscle for the right arm. Now first raise your right arm till your elbow is just at or slightly above eye level. Now while keeping your arm straight and the left hand on the pec move your right arm in toward the left till your upper arm is as close to laying across your chest at that angle as possible and flex as hard as you can. Now start over but this time lower your right arm till your hand is just a little above your waist and repeat the flexing movement.

Now when I do this I feel a tighter sensation in the upper chest in the first motion and tighter in the lower for the second one. Now it does flex the entire pectorial muscle, there does seem to be some difference in the degree of tention in the muscle at the different areas of the sternal connections to it.

Like I said not debating or arguing just thought I would put in my two cents.

 

[chemical_freak]

I have found that modifying the angle of the incline press makes all the difference in the world. Instead of setting the bench at the traditional 45-60 degree angle, set in at about 20-30 degrees. This, in fact, does shift the emphasis toward your upper chect without placing the majority of the load on your delts. Bobybuilding is like everything else. It started out in it's infancy and must develop into it's perfection and maturity. Don't make the mistake of falling into the "norm". IMO bodybuilding is nowhere near it's fullest capacity or potential. There is lots of room for extended learning and knowledge in this sport. Be creative and use your imagination.

CF