Upper-Inner Pecs

[Weapon X]

My lower pecs develop very easily, but the weakest part of my chest develpment by far is the Upper, Inner area of my pecs.
Incline Benches seem to hit mainly my Outer Pecs.
I am doing Cable Raises Across my chest, and thi sseems to target the area that needs to grow, but it feel slike such a specialisation movement.
Are there any larger movements that specifically hit that area, or does anyone have any other recommendations? Thanks.

 

[bignate73]

http://boards.elitefitness.com/forum/showthread.php?threadid=51045&highlight=inner+chest

theres one i found

 

[Weapon X]

Thanks, Bignate, I didn't see that.

 

[sysopt]

Just to make it clear, there are actually two heads on the pec major, the lower (much larger) and the upper. I have the same problem as you although I have made it much less of one by starting off chest day with incline dumbell presses. I prefer dumbbells over the bar because of the greater motion.

 

[Belial]

You cannot make parts of the pec grow at different rates, regardless of the different muscles. Sorry bro, you're stuck with the genetic card you've been dealt.

Focus on more chest isolation like crossovers or declines if you feel your delts are overpowering your pecs. But the rest of it cannot be changed.

 

[sysopt]

I dont know belial. I have been going heavy and hard on incline db presses and the top head has grown significantly.

 

[twinturbo]

try going to a smith machine and putting the angle like 70-80 degrees almost 90- you will be hitting alot of front delt- but some good upper pec as well..a change from the normal 45 degree that is so popular...

 

[liftah]

Alot of people say that you cannot work the top and bottom of the pec, but I have found that different exercises get me sore in different areas of the muscle and I think incline is defninitely necessary for the upper area.

 

[sysopt]

there is a top and bottom head. check it out.

http://www.exrx.net/Muscles/PectoralisClavicular.html

 

[Belial]

I dont know belial. I have been going heavy and hard on incline db presses and the top head has grown significantly.

Could be delts, could be that you're getting a better chest workout. Nobody is debating the existence of different heads; I'm just saying that it is a physiological impossibility (or at least, a very high improbability) that you can build one head over the other.

This has been beaten to death, but I can give you links to a few other discussion on it, if y'all would like.

 

[bigmag]

Try this out when doing incline db press......on the descention, turn your wrists towards you head and go down untill the weight touch your shoulders (this gives you a really good stretch) then on the ascention, turn your wrists towards your head so that you touch the bottom of the dumb bells together (this gives you a really good squeaze. You also may want to try to widen your grip while doing incline barbell press. Try it out!!!

 

[Tuna Guy]

but maybe you could apply more stress to one area over the other, it would make sense that the fibres closest to the fulcrum (insertion) would be stressed more if that is where most of the stress was applied.

 

[Belial]

but maybe you could apply more stress to one area over the other, it would make sense that the fibres closest to the fulcrum (insertion) would be stressed more if that is where most of the stress was applied.

Not necessarily. Stretched more if it's hyperextended, but the other attachment is still at the far end of the muscle belly. The entire muscle will distribute its contraction to maximize power if you're working at a high enough strength threshold.

In other words, if you're lifting heavy enough, your body is going to use every muscle it possibly can (to their greatest extent possible) to complete the lift. that means, for your bench, all three pectoralis muscles, the anterior delt, the triceps, etc. All of 'em will be working to their max.

 

[Tuna Guy]

not necessarily, but possibly. It would also explain to a certain degree why people get doms when they change exercises, even though the muscle is the same muscle being trained.

 

[Fa2]

So back to the question at hand...

Try some close grip incline bench, on either the smith or incline bench. That exercise really targets the upper-inner region of the chest, let us know if that works for you...

 

[omanaman]

you can't work the inner/outer parts of the chest -- only the lower/mid/upper parts, and yes you can make certain parts grow faster. You just have to find an exercise that seems to hit that area the hardest.

 

[goahead]

As we can see on this on this link, it is NOT the clavicular head but the STERNAL head that comprises most of the inner upper pecs.

http://www.exrx.net/Muscles/PectoralisClavicular.html

I believe that INCLINE PRESSES indeed are a key to upper chest developement, but i believe you need LOW INCLINE PRESSES instead of 45 degree inclines in order to target the most terrain and to avoid too much delt involvement

Here's a nice program

- 15 degree incline BP or SMITH MACHINE 8-6-16 reps
- weighted dips 8-6-16 reps
- 15 degree incline dumbell flyes 8-6-16 reps
- 15- degree incline dumbell presses 8-6-16 reps
- 45 degree benchpress 3 * 10-8 reps
- choose one exercise for 2 sets *10 reps, set immediately followed by wide stance pushups with bodyweight:
> pec deck or
> cable scoops
> cable cross

And regarding the genetic dealt cardz.... it's only after you learned to make the most of your cards that u stumble upon genetic limitations, so GO AHEAD!

 

[Belial]

*slams head against wall repeatedly*


Forget it. lol.

 

[bignate73]

So back to the question at hand...

Try some close grip incline bench, on either the smith or incline bench. That exercise really targets the upper-inner region of the chest, let us know if that works for you...

hmmm.......too easy. ill let someone else.

 

[Belial]

Don't look at me. *grits teeth in frustration*