how to improve my upper chest

[rolinhgh]

I would like to improve my upper chest my adding some mass to it. What are some of the best excersises for this.

Here is my current chest workout
Incline barbell press 4 sets last to sets to failure
Flat dumbbell press 4 sets last to sets heavy
Incline dumbbell press superset with Incline dumbbell flys 3 to 4 sets moderate weight with presses light weight with flys

I was going to try this for six weeks a personal trainer friend of mine recommened it to me,but this seems more like a cutting regime than a mass builder what do you guys think.

 

[Vortexx]

I noticed I get better results using an adjustable incline bench and smith machine and put it on 30 degrees rather than the standard fixed 45 degree bench.

But this could be just me......

Also I like to put in a giant set for upper chest:
- 1 * double drop set incline flyes
- 1 * 10 partial pullovers (pectoralis minor)
- 1 * 10 incline dumbell press

 

[Vortexx]

next time I change the exercise order of the giant set and may start wit the dumbell presses or the pullovers, anyway the first exercise of the giant set will be a double drop set.

 

[NY Muscle]

90% of benchers do incline bench wrong, they use to high of an incline, most incline benches, even at the lowest setting still brings to much of the shoulders into play...what i do is get a flat bench, use it in the smith machine or with dumbells....get a box that’s about 8-10 inches high and rest the top of the bench where your head rests on the box...so the angle is literally like 20 degrees or less....try that for a while and you will love the difference.

 

[Vortexx]

Using a 20 degree angle, where do you lower the bar, still to the clavicle or slightly lower?

What kind of hand-spacing do you use?

 

[Hangfire]

I agree with NY Muscle--the lower incline angles just feel better for upper chest and take load off the shoulders.

 

[louden_swain]

Really, its not a bad routine. Building an upper chest takes time. It has taken me 5 years. You are doing the right thing by starting out with an incline movement. As other people mentioned, work with a 30 degree angle.

 

[NY Muscle]

Using a 20 degree angle, where do you lower the bar, still to the clavicle or slightly lower?

What kind of hand-spacing do you use?

Right down to the nipple…I have 2 torn rotator cuffs..one had surgery done..but still weak…and this gives me the least amount of pain…..spacing…..well on the machine I use..1st finger on line, and sometimes I do a closer grip, pinky on line…

i hate those incline benches...all you work is shoulders and i HATE flat bench..damn injuries......even if i flat bench on the smith i put a 25lb plate under each foot of the bench up by my head to raise it 1-2 inches..and i no longer bench heavy on flat barbell...which i RARELY do..and if i do...i do high rep with 225lbs.

 

[b fold the truth]

20 degree inclines...heck of an idea.

Glad to see you over here NY Muscle!!!!

B True

 

[coolcolj]

Use an incline bench and use dumbells.

I have had great results doing incline DB presses with a palms facing grip. When you lower them go wide and when you press them up go narrow - slightly less than shoulder width grip.

So the motion of your upper arms is kinda like a flye