Upper chest- Can you target it or not, dammit?

[DaCypher]

Belial,

LOL, well said.

 

[MonStar1023]

I personally have mixed opinions about this subject. I used to think that it was possible to train and put more emphasis on your upper pecs and inner pecs etc... but now I am not really sure. There are many threads on this board discussing this issue.. Many say its possible and many so that its impossible.

I started my chest routine with incline bb presses for a few months and my upper chest exploded. I dont know if this was due to my diet or supplement regimen or what but it really worked.

 

[mekannik]

Try an old Poliquin fix - Triple Drops.

Using dumb bells (same weight for all sets) - grab an adjustable bench. You'll want to be able to adjust it for 3 different incline angles. Start with the bench at the steepest angle - do 6-8 reps (just short of failure) - drop the dumb bells - lower the bench one notch - do another set of dumb bells (6-8 reps, if you can) - drop the dumb bells - lower the bench to the lowest inclined position - do one last set.

That's one set - altogether.

Try that first in your chest workout for a few weeks. You'll notice some growth in both your upper chest and anterior deltoids.

 

[mattcanning99]

i say that yes, you can target the upper pec...just think about the motion of a flat bench movement...how can that target the upper pecs any better than doing the same movement on the incline?

i say, if you want to develop your upper chest, do lifts on the incline...even arnold has a section in his BB encyclopedia dedicated to upper chest development.

 

[Whiskey]

suggestion

I think that it is possible to train your upperchest. Grab a dumbell and hold it at your side and raise in front of you, palm facing up. Now tell me that it is not working your upper chest. True you can't use alot of weight doing this, but it does work. Just my own opinion.

Whiskey

 

[sysopt]

Don't bother mentioning arnold, because everything he did seems to go against everything we know today. He has superior genetics and juiced for years sinced he was 13. Maybe he rode his bike and his quads got huge, so he would then conclude that you should ride you bike for big quads!!!!!!! You know you can expand your ribcage with pullovers!! that's rediculous. He worked out every day for hours and hours. Whiskey, no one is saying that you can't workout your upper chest. The argument is whether or not you could specifically target your upper chest. by the way the movement you claimed targets the anterior delt, the (whole) pec assists in the movement.

 

[twinturbo]

Try putting the bench at about 80-85 degrees, it will help your upper chest, and also blow up your front shoulders.....differnent feel than the traditional....

 

[Liberator]

I would just like to say that there lots and lots of people who say that incline can make your "upper chest" larger simply because someone else told them and they copycat the samething. These people can not come up with legitimate proof or evidence other than the fact that they know a few guys who have huge "upper chests" with nice vascularity (and they do inclines). I believe that incline simply takes a large part of the load off the pecs (yes, all of it) and drops in on the shoulders. When was the last time you saw someone change the shape of their muscle from doing certain exercises. I noticed the upper region of my chest got bigger when my whole chest got bigger. I also noticed I'm plenty sore in the same region from doing flat stuff. Be a free thinker and research for yourself.

i agree with this based on what i have learnt so far, i have tried the incline press as my prime movement for chest in a bid to increase the upper area, however i find it increase the whole pec mass and not just one area, i also too find that that "upper area" is as sore when i use flat as my prime movement.

i think you just have to stick with it and keep changing it up with inclines and flat and possibly declines

that is what i am doing and it seems to be doing the job slowly but surely

 

[LatinGuns]

I read a post somewhere on elite that indicated the pectorallis muscle actually has an upper head, so I started doing incline first in order to target the upper chest. I was going to give up at first, messing with my bench to much. But it has really made a difference... started getting a lot more feedback.

 

[GenetiKing]

Cackerot would love this thread....