Upper Chest thickening

[CNovaJason]

Hey bros, looking to thicken the upper chest. Have always had problems with it and the overall chest thick look because I have such broad shoulders. I do bench press and alternate b/t that and dumbell presses. I do 3 to 4 sets per exercise usually starting off with warm ups then bumping up the weight to get a good pump till I can only do around 5 to 6 reps on the last set. I am 6'2", 215lbs and looking to bulk up to 230 on a Test Prop cycle and then cycle 2 deca, prop, and eq. Thanks for any tips you can hook me up with guys! Also by the way, I do incline, rarely decline and mostly flat dumbell and bench press. I also sometimes do pullovers and I mix flyes in a lot of the time to round off the chest. ALso guys what works the middle of the chesT?? flyes?

 

[220]

ALso guys what works the middle of the chesT?? flyes?

Cables, and close grip bench.

 

[Madcow2]

Last time I checked an anatomy chart there was no middle chest muscle.

There is no way to reshape or sculpt or train part of a muscle. You grow the whole thing or not at all.

You are built accoring to your genetics. If you grow the muscles, they will be bigger. There is nothing more one can do.

I'd work at choosing an good chest exercise and getting better at it.

Here's a post from another guy looking to work his inner/middle chest. It gets amusing around post 4/5. Worth a look.
http://forum.mesomorphosis.com/showthread.php?t=134233345

 

[220]

Last time I checked an anatomy chart there was no middle chest muscle.

There is no way to reshape or sculpt or train part of a muscle. You grow the whole thing or not at all.

You are built accoring to your genetics. If you grow the muscles, they will be bigger. There is nothing more one can do.

I'd work at choosing an good chest exercise and getting better at it.

Here's a post from another guy looking to work his inner/middle chest. It gets amusing around post 4/5. Worth a look.
http://forum.mesomorphosis.com/showthread.php?t=134233345

Quit posting bs like that. So then explain to me why a pro bodybuilder would do declines, inclines and flat bench? if you say, " the whole thing grows or not at all.
If a person keeps doing incline bench and nothing else, his upper pecks will have more mass than his lower pecks.

 

[quadkilla31]

Quit posting bs like that. So then explain to me why a pro bodybuilder would do declines, inclines and flat bench? if you say, " the whole thing grows or not at all.
If a person keeps doing incline bench and nothing else, his upper pecks will have more mass than his lower pecks.

Your statement is not excatly correct there. If you only do incline it doesn't mean only your upper pec area will grow and your lower pecs want. Inclines don't just work the upper pecs and that's it. To have a nice full chest it takes alittle of everything flats,incline,flies etc. I don't think declines are needed in a chest workout to develope a full thick chest IMO.Just my .02.

 

[WalkingBeast]

Id say to build the upper chest more prioritize inclines for while. Dumbbells or barbells. I prefer barbells. The volume is up to you, but for me I like to keep my volume high. Id hit atleast 8 sets of inclines, and atleast 6 of those sets to failure. Ive gone higher volume myself. You can experiment with different rep ranges since everyone responds differently. As a general guideline lower reps will build more strength and higher reps more size. Ive done so many rep ranges, so I cant totally attest to that rule. I got much of my size gains from a 12-15 rep range, but lately I hit a whole spectrum of rep ranges. Something to experiment with.

 

[Lee]

Quit posting bs like that. So then explain to me why a pro bodybuilder would do declines, inclines and flat bench? if you say, " the whole thing grows or not at all.
If a person keeps doing incline bench and nothing else, his upper pecks will have more mass than his lower pecks.

if you would read something you would know why he posts that. Incline targets the upper clavical the most, but also the lower pectoral a little. flat hits both upper and lower portions, lower more then upper in this case. and decline hits only the lower portion but requires a lot of help from the lats to stabilize.

and also, u cant relate anyone here to a pro bb, cuz they pump growth hormores like a junkie pumps heroin.

 

[Madcow2]

Quit posting bs like that. So then explain to me why a pro bodybuilder would do declines, inclines and flat bench? if you say, " the whole thing grows or not at all.
If a person keeps doing incline bench and nothing else, his upper pecks will have more mass than his lower pecks.

It was posted in response to your recommendation for "middle of the chest" development.

Check out the link and see what others thought of your cable crossover recommendation for this application.

As for the upper/lower etc. pecs, those are actual muscles (whereas the middle of the chest is not) so there is no contradiction.

BTW - I wouldn't be using pro bbers for training reference, as a rule their knowledge of training is far far less impressive than their ability to process and tolerate large drug dosages.

 

[mad_monkey59]

Simple question: If you ever get stuck, its because.

1. Lack of nutrition
2. Lack of sleep
3. Overtraining
4. Undertraining
5. Incorrect Training

So add more protein and carbs, get more sleep, take a hard look at your program, are you working too hard? Is your upper chest getting the love it deserves? Are you doing enough incline? Is your form correct?

5-6 reps is fine, in my opinion, maybe throw in a shock like a drop set for while, and raise your reps to 8 for further shock.

Good luck.

 

[220]

It was posted in response to your recommendation for "middle of the chest" development.

Check out the link and see what others thought of your cable crossover recommendation for this application.

As for the upper/lower etc. pecs, those are actual muscles (whereas the middle of the chest is not) so there is no contradiction.

BTW - I wouldn't be using pro bbers for training reference, as a rule their knowledge of training is far far less impressive than their ability to process and tolerate large drug dosages.

Cables worked for me, when my inner chest was lagging.
One needs a little bit of everything to develope a great chest. Some guys can get away with doing just bench and their chest grows fine, but for some, they need more work and hit the chest from different angles, using different exersizes to make it grow.

 

[Madcow2]

I agree but what I am saying is that there is simply no inner chest. You can't grow solely the part of a pec that connects there. The entire muscle must grow. It cannot be reshaped or altered in any other fashion by resistence training. You might have felt cable crossovers helped your inner chest, but beyond pumping some blood into your pecs for temporary enlargement and doing a fairly dismal job at stimulating growth the effect upon the inner chest is placebo because it defies what are basically 100% proven facts in basic anatomy and physiology.

Take a look at the first picture on this page. You will see how the fibers of the pectoral stretch accross the chest. You cannot simply train the point of insertion at the center. You can activate more/less fibers with different exercises or weights but those fibers stretch laterally and there is no way to activate part of a fiber. How good/bad it looks on someone is defined primarily be genetics, body fat levels, and the size of the muscle. The genetic determinent is unchangable. It's how your muscle is attached to your sternum. If he has low body fat and it appears flat and unimpressive, he can only grow the muscle - not grow a portion of each of the laterial fibers attaching to the sternum in isolation to improve how his 'middle chest' looks.
http://education.yahoo.com/reference/gray/subjects/subject?id=122

EDIT: Also, there's no shame in not knowing this. While it is fairly basic stuff, I'd venture the majority of BBers, personal trainers, and gymrats don't realize this.

 

[zxe003]

I agree but what I am saying is that there is simply no inner chest. You can't grow solely the part of a pec that connects there. The entire muscle must grow. It cannot be reshaped or altered in any other fashion by resistence training. You might have felt cable crossovers helped your inner chest, but beyond pumping some blood into your pecs for temporary enlargement and doing a fairly dismal job at stimulating growth the effect upon the inner chest is placebo because it defies what are basically 100% proven facts in basic anatomy and physiology.

Take a look at the first picture on this page. You will see how the fibers of the pectoral stretch accross the chest. You cannot simply train the point of insertion at the center. You can activate more/less fibers with different exercises or weights but those fibers stretch laterally and there is no way to activate part of a fiber. How good/bad it looks on someone is defined primarily be genetics, body fat levels, and the size of the muscle. The genetic determinent is unchangable. It's how your muscle is attached to your sternum. If he has low body fat and it appears flat and unimpressive, he can only grow the muscle - not grow a portion of each of the laterial fibers attaching to the sternum in isolation to improve how his 'middle chest' looks.
http://education.yahoo.com/reference/gray/subjects/subject?id=122

EDIT: Also, there's no shame in not knowing this. While it is fairly basic stuff, I'd venture the majority of BBers, personal trainers, and gymrats don't realize this.

Precisely! Awesome post.

 

[Tom Treutlein]

220, please learn to spell correctly. Just coming here to seeing you post and spell exercises as "exersizes" makes me cringe.

 

[super_rice]

ah, the good ol' gray's anatomy.

it's a good read:
http://www.bartleby.com/107/

 

[Goldprospector]

I can vouch for lower pecs out growing upper pec. I did a lot of dips and flat bench, cable crossovers, and Pec Deck Flies....I started looking like I had tits instead of a chest.. So I stll do my flat bench, but I put in and equal amount of incline bench and Military press. Now it looks as if I have a single slab of meat extending from the front delts to the lower chest and it seems to cover my collar bone. I made those changes and seen the results that I wanted to see.