upper inner chest

[socom4]

anybody got some good exercises for upper INNER chest??

i did bb incline, but i feel my outer upper, not my inner.
db incline and i feel the inner somewhat working
some guy recommended incline flys but i thought fly wasnt necessary?
also, another person told me to bench press to the neck, but that would kill me if i dropped it.

what would you guys suggest?

 

[Kabeetz]

Just keep adding weight to the bar with flat bench and incline bench, and eating food so u can weight. Your whole chest will get bigger as u get stronger and add the pounds.

 

[s8nlilhlpr2]

do not bench above your neck, that is idiotic and suicidal. Have you looked at an anatomy chart?? There is NO UPPER INNER CHEST. You have lower pecs, and upper pecs...thats it. No amount of pinkies out reversel cable flies will change that. You pec shape is mostly determined by genetics. If you have a small chest and want more mass, simply add more weight and fill out.

 

[iceman7230]

My trainer just introduced me to a new incline bench workout. When benching angle the weight in the shape of an A with your wrists bent outward, and when you go up stop before you lock your elbows and hold and squeeze at top of the movement. Try them out bro!

 

[socom4]

well, im trying to pick out 3 chest exercises and focusing on upper chest, i was thinking about:

close grip flat bb
incline db
now, im trying to find a third one? any good ideas?

 

[petpre61]

do not bench above your neck, that is idiotic and suicidal. Have you looked at an anatomy chart?? There is NO UPPER INNER CHEST. You have lower pecs, and upper pecs...thats it. No amount of pinkies out reversel cable flies will change that. You pec shape is mostly determined by genetics. If you have a small chest and want more mass, simply add more weight and fill out.

were you banned?

 

[Singleton]

Well benching for chest is different than benching for a bench PR.

If you want upper chest do inclines at a closer grip. This activates the clavicular head. Elbows out, chest lifted, shoulders down and back. Try a tempo 110 and concentrate on the stretch at the stretched position then explode up.

Finish off with a stretch and burn exercise with higher reps. Get a pump. flood the muscle with plasma. This will add some volume. Get a good stretch.

Pullovers seem to help chest out. You can try and focus on your chest when you do these, Keep your chest high and elbows a little out. lower the weight not too far back. Your hips drop with the weight at a stretch and abs and pecs contract when you pull over. It's a great overall exercise for abs and lats and tris, too.

WIDE weighted dips are good. For lower chest, though. None of those regular dip stations at gyms are wide enough. Except for a 12 yo girl, maybe.

 

[socom4]

thanks that really help.

also too, anybody know a good routine to build MASS??? im currently trying to build mass.

 

[Nathan]

I made an effort to bring up my upper chest recently. I dropped the weight on incline BB presses and brought the bar down to my neck, focussing on squeezing the upper inside of my pecks. Worked really well I felt. And I would suggest incline db flyes as well - that is probably a big part of what youa re missing.

 

[H_T_]

check out what vince gironda would suggest. it involves using a narrow grip on the smith machine, lowering the bar to your clavicles....

 

[luigisacs]

thanks that really help.

also too, anybody know a good routine to build MASS??? im currently trying to build mass.

Eat. Eat. Eat. Lift. Eat. Sleep. Eat. Repeat.

 

[Acela]

dumbell inclines with a supinated grip

 

[Jimbo15]

incline cable flys, squeeze at the top

 

[esr71]

if you have the stones for it, do a 20-rep squat routine (milk/whatever...)....look it up. it might not seem intuitive now, but this will build mass, including your chest. wasting time on wiff a bunch of flys and wutnot would be goofy compared to this. you need a foundation in your routine for mass and that won't be found by concentrating on your chest primarily....squats and deads should be prioritized and then of course work in your chest presses, etc....

thanks that really help.

also too, anybody know a good routine to build MASS??? im currently trying to build mass.

 

[Jimbo15]

if you have the stones for it, do a 20-rep squat routine (milk/whatever...)....look it up. it might not seem intuitive now, but this will build mass, including your chest. wasting time on wiff a bunch of flys and wutnot would be goofy compared to this. you need a foundation in your routine for mass and that won't be found by concentrating on your chest primarily....squats and deads should be prioritized and then of course work in your chest presses, etc....

he didn't ask about building mass, he asked about chest. you show me someone with a built chisled chest thats only done squats his whole life and i'll buy you a car.

 

[Kabeetz]

he didn't ask about building mass, he asked about chest. you show me someone with a built chisled chest thats only done squats his whole life and i'll buy you a car.

Show me a guy with a 1000 pound squat, even a 700 pound squat, heck even a 405 pound squat who doesn't have a solid sized chest and I'll buy you an airplane.

 

[Jimbo15]

Show me a guy with a 1000 pound squat, even a 700 pound squat, heck even a 405 pound squat who doesn't have a solid sized chest and I'll buy you an airplane.

any guy squating that much has done bench, wouldn't you assume? i'm not saying squats aren't extremely important, but the kid did ask about chest routines

 

[Kabeetz]

I understand what you're saying, and I don't disagre.. but you have to realize cables aren't going to do it either. Adding weight to the bar on compound lifts, not isolation movements, will add size. This means bench, and yes, squatting. As your back widens, as your core and posterior chaind develop, your whole body is going to grow... so there is some correlation. And in reverse, you really can't have a very big chest if you have no core or back development.


Another thing not really touched upon is diet. EAT TO GROW. If you're not eating enough you're not gonna grow, cable work is more necessary if you're into BB and trying to sculpt a slab of mass, not grow it.

 

[Jimbo15]

agreed. but he didn't ask for size routines, he just specified a muscle he wanted to hit. and i just read something that said cable flys work inner chest, so incline cables just make since to hit upper inner. of course i dont think its a worthwhile way to spend time.

 

[s8nlilhlpr2]

agreed. but he didn't ask for size routines, he just specified a muscle he wanted to hit. and i just read something that said cable flys work inner chest, so incline cables just make since to hit upper inner. of course i dont think its a worthwhile way to spend time.

I'm curious about this "inner chest" you are referring to. Can you please show me an anatomy picture with it highlighted? I'm not a fan of cables, but I figured that was pretty obvious, why not stick with dips/bench?

 

[Jimbo15]

inner chest would be the cleavage point. about the first inch in on either pec from the center. dips/bench will definately build more muscle faster, but focusing on certain areas can sculpt them slighting differently depending on your goals. it would be better to have a decent amount of size before you start trying to shape them exactly how you want them

 

[OMEGA]

Strict incline DB presses super setted with high cable flys that focus on flexing

 

[Jimbo15]

Strict incline DB presses super setted with high cable flys that focus on flexing

mmmmhmmmm

 

[OMEGA]

yes

 

[Jimbo15]

lol

 

[OMEGA]

olo

 

[atcbel9519]

well, im trying to pick out 3 chest exercises and focusing on upper chest, i was thinking about:

close grip flat bb
incline db
now, im trying to find a third one? any good ideas?

Try inclined db press while holding both dbs together and press. Targets your inner chest well and inclined will hit your upper chest.