upper inner pecs

[Trueman]

Does anyone know of a good exercise that will target the upper half inside of my pecs? I do incline put it tends to hit the very top of my pecs, i want to target the area about 1-2 inches down from the top. Can any exercise be this specific?

 

[pajaro loco]

INCLINE FLYES WITH DUMBELLS

 

[GettinSwole]

Champagne presses. Get on the incline bench with dumbbells and face your palms inward. Press the weight upward. They are called champagne presses because your arms look like champagne glasses.

 

[genarr3]

You can't work specific parts of your chest. It's one muscle, when it's called to contract it doesn't care where you grip the bar, it just contracts.

You can't change the shape of a muscle. Only it's size.

 

[Thaibox]

You can't work specific parts of your chest. It's one muscle, when it's called to contract it doesn't care where you grip the bar, it just contracts.

You can't change the shape of a muscle. Only it's size.

Thank you

 

[el cubano]

You can't work specific parts of your chest. It's one muscle, when it's called to contract it doesn't care where you grip the bar, it just contracts.

You can't change the shape of a muscle. Only it's size.

I'm not disagreeing with you at all, but be prepared for the "well why do you do different exercises then" questions!!!LOL.

 

[johnboy]

so what you guys are saying is that incline works everything

Wo that is the only thing you do on chest day is incline ? incline hits the upper pecs, flat bech/dumbells hit the chest, decline hits the lower chest, close grip works the cut in the middle so incline close grip will work upper cut in the middle. Try it next time you go to the gym. You have to concentrate on that muscle so you are not just working tri's but I'm sure there is somebody out there that may say im wrong ? I don't know everything its just my .02.

remember opinions are like assholes, everybody has one.

 

[el cubano]

Re: so what you guys are saying is that incline works everything

Wo that is the only thing you do on chest day is incline?

remember opinions are like assholes, everybody has one.

And what exactly was it that brought you to that conclusion? I don't even recall anyone mentioning that all they do on chest day is incline?

 

[Hugh Gellatts]

do cable flies but use the low cable, and scoop upwards and in. this will shift more of the stress to the upper pecs whose fibers tend to run more vertical than horizontal. I sometimes use this as a pre-exaust and do barbell pressed immediatly after...even if you do flat benches after you will feel the upper pecs.

 

[el cubano]

Incline works your whole chest, but not as good as flat bench. Incline incorporates too much shoulder.

 

[Willyumyum]

I don't disagree with what genarr said but I do notice a harder flex in the upper pec region when doing inclines and, also, a harder flex in the mid and lower region when doing flat and decline presses.... I'm not saying that one makes a sepcific part of the chest grow more than another, but I AM saying that I defenitely do feel a harder squeeze in the area that the given exercise is targeted at.

YUM

 

[Twitched]

Each pec is two muscles. Upper and lower pectoral...

Take a look at a franco columbu most muscular pose..

 

[el cubano]

For those that don't know.

Pectoralis major

Origin:
medial 1/3 of clavicle
anterior aspect of manubrium & length of body of sternum
cartilaginous attachments of upper 6 ribs
external oblique's aponeurosis
Insertion:
lateral lip of bicipital groove to the crest of the greater tubercle
clavicular fibers insert more distally; sternal fibers more proximally
Action:
adducts humerus
medially rotates humerus
flexion of the arm from extension (clavicular portion)
Blood:
pectoralis branch of thoracoacromial artery (runs with lateral pec. nerve)
lateral thoracic artery (lesser supply, and runs with medial pectoral nerve)
Nerve:
lateral pectoral nerve, C5,6,7 to clavicular portion
medial pectoral nerve, C8,T1 to sternal portion


Pectoralis minor

Origin: outer surface of ribs 2-5 or 3-5 or 6
Insertion: medial aspect of coracoid process of the scapula
Action:
depresses & downwardly rotates the scapula
assists in scapular protraction from a retracted position
stabilizes the scapula
Blood: lateral thoracic artery
Nerve: medial pectoral nerve, C8,T1

 

[genarr3]

Yes, there is an upper pec muscle. I know this. Some say you can, some say you can't work this independently. I'm not going to debate this because I don't actually know for sure. But the question was about "inner upper" pecs, and I do know you can't work the "inner" or "outer" parts of muscles.

And this isn't my opinion, it's scientific fact. Look at an anatomy chart, see how muscles work. It will become quite clear.

 

[el cubano]

Check out the actions on my post up there.

 

[bigrand]

you can work different areas of the chest. You can put more emphasis on stressing the upper/middle/lower chest because the pectoralis major is a muscle that covers a large area. You cant work inner/outer because the muscle fibers travel horizontaly across the chest and when contracted, the whole fiber contracts inside to outside, but you can put more stress on the fibers running across the upperchest vs the lower.

 

[Twitched]

you can work different areas of the chest. You can put more emphasis on stressing the upper/middle/lower chest because the pectoralis major is a muscle that covers a large area. You cant work inner/outer because the muscle fibers travel horizontaly across the chest and when contracted, the whole fiber contracts inside to outside, but you can put more stress on the fibers running across the upperchest vs the lower.

This I can say makes sense.

 

[el cubano]

I agree with the upper and lower, not the middle.

 

[bigrand]

Yeah, middle gets work on all lifts, so basically just upper and lower emphasis. No inner/outer though

 

[Twitched]

Muscle fibers are only half of the equation in terms of increased muscle mass and strength.

Connective tissue which binds the fibers together (and carries blood vessels) accounts for a good amount of the size.

I fully believe this connective tissue can hypertrophy in a non uniform way based on the angle of the lift.

 

[Silent Method]

Here's my take on whether you can isolate parts of your pec. Put your damn finger on the part of the pec you wish to work. Now find the right motion that flexes that part without flexing another. There you go. I don't know, maybe some can do it and some can't. Never could figure out how to wiggle my ears...

 

[Silent Method]

Connective tissue which binds the fibers together (and carries blood vessels) accounts for a good amount of the size.

I fully believe this connective tissue can hypertrophy in a non uniform way based on the angle of the lift.

Interesting, and it seems like a logical deduction.

 

[bigrand]

Connective tissue hypertrophy??????
I fully dissbelieve that.......
Enlighten me, as from what i have learned from Anatomy and shit, i dont see how???

 

[Silent Method]

Connective tissue hypertrophy??????
I fully dissbelieve that.......
Enlighten me, as from what i have learned from Anatomy and shit, i dont see how???

Well, back that anatomy course up with some physiology, kinesiology, and even some cell biology. Connective tissue exhibits plenty of physical adaptation. As far as hypertrophy is concerned, I'm sure its not a whole lot, esspecially compared to muscle tissue. But here we are mostly concerned with a "shaping" effect. I think the theory has merit.

 

[bigrand]

Perhaps....
When i think of connective tissue, i think collagen and shit, outer linings of organs, skin, ect. Never heard of that shit being able to grow when stimulated? Lets say it did, i would think that only the skeletal muscle would show anything when growing.