Upper Chest Lag

[CNovaJason]

Hey bros, and broettes..........Just wondering what you all do for upper chest thickness. I have very broad shoulders and have always had trouble showing any sort of gains up around the collar-bone area. I do dumbell inclines and incline flyes plus dumbell pullovers, with variations thrown in to shock my muscle development now and then. For some reason I can't seem to get my chest to do much.

 

[Reubsf]

Hey bros, and broettes..........Just wondering what you all do for upper chest thickness. I have very broad shoulders and have always had trouble showing any sort of gains up around the collar-bone area. I do dumbell inclines and incline flyes plus dumbell pullovers, with variations thrown in to shock my muscle development now and then. For some reason I can't seem to get my chest to do much.

Try varying the degree of incline when you do incline presses. Personally, I need to have the bench adjusted to about a 30 degree angle as opposed to the universally used 45 degrees. Anything over the 30 degrees and I feel it all in my shoulders as opposed to my chest. Not saying that this will work for you, but that's how things go down for me. Good luck and hope you find your angle

 

[enigma4dub]

your upper chest is small because your entire chest is small. you can not target specific areas of a muscle and expect it to grow. if you want a large chest you need to bench correctly and you need to progress in your bench in a given rep range over a specific period of time. throw in some dips and your chest will grow provided you eat. the shape of your chest is what it is. we all are limited to our genetic potential.

 

[view]

bench twice per week. once on incline, once of flat. typically using a rep scheme that allows periodization. rest, eat, rest, eat, repeat. results should come.

 

[BigAndy69]

What has really worked for me is high incline db flyes (like 75 degree incline) I use a farily low weight (35-45lbers usually) and pump out 12 reps. You have to be careful not to hurt yourself since they can put a lot of strain on your rotator cuffs.

 

[musketeer]

I am with Arnold on this one (for once!) The 30 deg incline BARBELL press is the best builder for upper chest. Whislt the dumbell press might give a better stretch and more 'feeling' the heavier weight of the barbell is far better at producing results around the clavicales.

Whoever says that you can't target upper chest needs to learn that the pec maj. is attached to the humerous, sternum AND the clavicles. The fibers running to the clavicles are placed in a way to pull the arms across the body and upwards.

 

[enigma4dub]

regarding targeting the upper chest specifically... seems completely unnecessary. with all of the over head work and flat benching my chest hasnt stopped growing proportionately. havent done a fly or incline in months.

 

[musketeer]

Me too, I do a lot of overhead, flat bench and dips, and my chest is fine, but this guy says he want's more upper; so the inc bar is probably his best bet.

(no way would I reccomend a flye movement either!)

 

[enigma4dub]

Me too, I do a lot of overhead, flat bench and dips, and my chest is fine, but this guy says he want's more upper; so the inc bar is probably his best bet.

(no way would I reccomend a flye movement either!)

interesting thoughts. i was thinking along the lines that if his upper was weak then maybe his chest develpoment was weak as a whole and that to solve it you need to address it at the foundation.

i never do incline because my gym only has one very shitty inlcine barbell bench and its at 45 degrees. and i havent bothered to drag a flat bench over to the rack and prop it up a bit.

 

[musketeer]

In my old gym the incline bench was set at 55 deg (!!! don't ask me who the hell would make a bench that high that was immovable - yet alone what cock-head would buy one!!!) I'd have to get 3 or 4 25lb under the end to get it down to 30 degs.