Upper pecs

[gimp]

I leaned down for the summer and am now noticing that my upper chest is not very well filled in....I always start a chest workout with incline movements. Any advice for filling ou the outer pecs?

This is a basic chest routine I do:

Incline (dumbell, BB or machine) 5 sets...(first set of every excercise is a warm-up)

Flat bench-5 sets
Flyes (dumbell or machine) 4 sets
Decline 4 sets light weight, high reps.

There's other stuff thrown in there depending on the day, sometimes crossovers. The order changes, except incline is always the first movement.

 

[Backlash]

Dips are good too. From what I've seen/heard you just need to increase your overall chest size. The upper part will fill in as you get bigger. At least, that's what I'm hoping cause my upper chest needs lots of help too.

 

[louden_swain]

Inclines are the way to go. . . stick with them and never forget them.

 

[gettinlarger]

Let's not forget genetics. You may be destined to not have such a great upper chest ... that is, until you make that fucker grow. Keep lifting intensely and just make it grow man.

 

[Bulldog_10]

Well, first off, make sure you aren't using your delts on your incline movements.

There are two things you can do to be sure, lower the bench more (seems like most people are on too much of an incline).

Also, keep your shoulders back all the way through the movement, even at the top. Most people extend their shoulders all the way out at the top of the movement in order to get the weight up a few extra inches. Try not to do this...kinda try to squeeze your shoulder blades together through the movement to keep from using your delts...alot of people use their delts alot in all of their pressing movements.

 

[DeepZenPill]

Incline presses are good, and dips are great for overall chest development. Gettinlarger nailed it with the comment about genetics though. My lower and outside pecs are real thick, but I struggle to add size to the inner pecs, both upper and lower. It seems like that's always how they've been built, and progress comes very slow for that region.

 

[molnii]

-incline
-genetics
-time/dedication
-rest

 

[WGSteve]

Incline fly's target the upper outer pec's.. make sure you set the bench BELOW 45 degrees.. I usually set the bench to the first incline level .. do sets of 10-12 and you'll be feeling it the next day

 

[jackangel]

You *might* consider dropping the volume a little bit. 8-12 sets, not including warmups. But if your current routine works, maybe not. Just an idea.

 

[Wyllis]

You should do incline flyes instead of just normal flat flyes. Also do them on cables.

This will keep the tension on the upper inner pecs even at the top of the movement.

Also squeeze your pecs focasing on your upper inner pecs.

 

[gimp]

thanx for the help everyone

 

[SeanHolmz]

Kinda sounds bad but maybe drop the decline and flat work and work nothing but incline for a couple of months? Or maybe a lot less flat work.

 

[MrMuscle the return]

Actually, declines has been proved to activate more musclefibers in the whole chest (also upper) than any other pressing movment. So you might wanna consider NOT going light on you decline sets, but rather press it to the max.

 

[SeymourCuts]

Regular old barbell Military Presses can hit the clavicular pecs well too, don't forget.

Maybe something more along the lines of:

Incline Dumbell Presses
Decline Dumbell Presses
Barbell Military Presses
Machine Incline Flyes (if you can find a decent machine version, otherwise dumbells)

 

[IronIntensity]

Try Pre-exhausting the pecs something like this


Incline Dumbell Flyes - 3 sets x 8-10 reps
Incline Dumbell Press 3 sets x 6-8 reps
Cable Crossovers 3 sets x 12,10,8
Seated Machine Presses 3 sets x 6-8 reps

*** This routine has worked very well for me. It is based on a stretch/fill - stretch/fill method.



INTENSITY

 

[Debaser]

You should do incline flyes instead of just normal flat flyes. Also do them on cables.

Also squeeze your pecs focasing on your upper inner pecs.

A couple of points:

1. Flyes are far inferior to pressing movements.

2. Flyes wreck your shoulders (especially incline flyes)

3. There's no such thing as an inner pec.

4. What he really needs, is a LOT LESS volume and a focus on increasing poundages rather than tricks to target his upper pecs.

If you're a bodybuilder, you do not need more than these exercises for your upper body pushing structure:

1. Flat bench or dip
2. Incline bench
3. Overhead press
4. Close-grip bench press

And even 2 and 4 are debatable. Where most people start screwing up is when they want to add all kinds of unnecessary sets and movements. Let's just say that if he gets his bench up to 400+ lbs I doubt he will be unhappy with his chest.

 

[sk*]

Military press, and make sure to bring the bar down to your upper chest!!!

Incline bench will obviously help too, but I notice if I include military press in my workout my upper chest looks really pumped right afterwards.

-sk

 

[IronLion]

goodness how bout everyone tell the guy something different.


I will say this once: no one in the history of the world has ever built a massive chest with flyes. Listen to Debasser

and i think you also have to realize that it will take YEARS of eating and training right to build an impressive chest. So I would say what you need most of is consistancy.

 

[vinylgroover]

I agree with debaser.

Flyes and cable crossovers won't get you anywhere unless you are already at an advanced stage of development.

 

[gimp]

actually...I like the wide variety of responses, gives me alot of options. I'm already doing the military presses at the end of my chest workout, mainly because my shoulders are worked anyhow after chest. I just do light sets and high reps, its' done alot for my shoulders, not much for my chest though. I'm beginning to think it's a time related thing. I also have trouble building traps, which I think, at least for me, will just take time.

 

[punch]

Im going to have to go out on a limb and say Flyes are a must for me at least. They have strengthened my bench, filled in my chest especially in re/ to shoulder/pec tie in. I do them both flat and on ian incline. Oh did I mention the striations. An added bonus. Been doing them for over 7 years, one of my favorites. Good luck.

 

[c3bodybuilding]

I see this far too often, especially in the gym. You see someone unhappy with the developement of a bodypart, and you come to find out they are doing 10 sets of this, 10 sets of that. Sometimes you come to find out they are doing cable crossovers all day.

Cut out the bs. Pick 1 to 3 exercises. Dips, incline press, and decline are the best choices, in my opinion. Do a few warmups sets, and 1-2 work sets.

ps. One more thing, don't forget that other important thing, what is it? Oh yeah, food. That helps a lot too ;p