Building my uper chest? Suggestions?

[musclehealth]

I have posted a recent pic of myself on the steroids forum. I am curently 187lbs at low bodyfat...around 9-10%. I have a picture attached. I have 2 things that need work....My upper chest and legs. I got my leg training down but for some reason I just cant get that upper chest I want. I always start with incline. I switch it up week to week from dumbells, barbell, machine. I always try to shock my body and keep the workout fresh. I finish up my exercises with cable excersises. My problem is my upper chest. Any suggestions? Some people said weighted dips would help. Any other?

 

[sandman_007]

regarding related dips, i think it will help you the most with your lower chest. Grab the dip handle bars with a wide stance and lean forward a bit to squeeze your chest on the way down to really work the chest.

Dips are a great exercise though- you will be working a lot more than your chest- your shoulders, lats, and triceps are also worked significantly through the exercise. Kind of like squats, dips really work the upper body well and work many different muscles. That's why some guys can use a lot of weight- including myself- my best lately is a set with bodyweight + 180 pounds (4-45 pound plates) on a belt of 7-8 gut-busting reps, but oh they feel so good!!

 

[SVT-TROY]

I, myself, have issues with the upper chest. Hopefully there's more that can be done.

 

[musclehealth]

well...I know that dips are good but my answer still is not answered. What to do for upper chest>?

 

[tdringo]

incline dumbells have always done well for my upper pecs and I feel for me its alot less stress on my shoulders than with a barbell.

 

[view]

heavy inlcine BB and DB press is the best thing you can do for upper chest. also throw out the whole idea out of training each muscle once a week, twice a week is necesary for everything. machines are at best second rate, so if you want your upper chest to catchup, pass on the machine.s

 

[sandman_007]

Incline dumbell flies are also a good exercise for upper chest... but i stopped doing incline barbell presses a few months ago after i almost got a bad injury. I feel that the dumbells provide a more fluid motion than the barbell does for the incline press. So basically, i think incline dumbell flies/ incline dumbell presses are two great upper chest moves.

 

[Guinness5.0]

I have posted a recent pic of myself on the steroids forum. I am curently 187lbs at low bodyfat...around 9-10%. I have a picture attached. I have 2 things that need work....My upper chest and legs. I got my leg training down but for some reason I just cant get that upper chest I want. I always start with incline. I switch it up week to week from dumbells, barbell, machine. I always try to shock my body and keep the workout fresh. I finish up my exercises with cable excersises. My problem is my upper chest. Any suggestions? Some people said weighted dips would help. Any other?

I would say to stop the "shocking" routines and pick a solid movemnet or two to improve upon during the course of a 4 week period. Maybe Inclind bb press for 5x5 but focus on upping the weight week to week- don't start at a weight you MIGHT fail at. Start kinda light and move up each week. No forced reps, negatives, etc., just good 'ol progressive resistance for a month. Maybe follow it w/ weighted dips.

Personally I'd recommend ditching the standard "hit each muscle 1x/week" split too if that's what you're doing.

BTW how tall are you?

 

[needsize]

For years I always started with heavy flat, but then the next two exercises were incline dumbell press, and incline flyes, concentrating on a good range of motion. This really worked well for my chest, but looking back it couldnt have hurt to have changed things up more

 

[musketeer]

Incline BB press is def the best upper chest exercise, but some people respond better to incline DB preses.

If you insist on doing several chest exercises together as in a "chest day" then all it should be is Incline Presses and Dips. Anything else will just drain your energy and be less efficient that the real thing.

BTW, not to be a bitch or anything, but bylooking at you r pic, I can tell that you are no less than 15% BF. Everybody seems to post a much lower BF than they actually are, at 8-9% you would look ripped like a fitness model - really!

 

[Mr_Sinister]

Someone's going to get on my case for this but maybe you could try Gironda's Neck Press? These are like BB presses except you press the bar your neck or chin instead of to the lower section of your chest. Do these on a smith for better control of the bar, and you'll have to go lighter to get the feel of the movement.

 

[SVT-TROY]

heavy inlcine BB and DB press is the best thing you can do for upper chest. also throw out the whole idea out of training each muscle once a week, twice a week is necesary for everything. machines are at best second rate, so if you want your upper chest to catchup, pass on the machine.s

What about a person like me who can only workout 4 days a week; 2 days = 1 hour 15min max each day and 2 days no time limit. The other 3 days = no possibility of hitting the gym?

 

[Micker]

Give Arnold Presses a try. They are designed more for shoulders, but they seem to fill in upper chest also. Its a very good upper chest/shoulder exercise.

If you don't know what Arnold presses are:

Take dumbells and hold them arms bent into your sides, palms facing you while sitting down(like dumbell shoulder presses, but palms face you to start) . Now as you press the weight up over your head, twist your arms so that they end up facing foward at the top of the press. Twist them back as you lower the weight so that your palms face you again at the bottom.

Also, when you do incline bench, try no to arch your back too much. The more you arch your back the more your lower pec gets involved. Some people arch so much they are almost doing flat bench. You will feel it on the top of your chest more by keeping your back down.