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Upper chest workout questions
- Thread starter Seansean
- Start date
generally for incline exercises the bench should be at a 45 degree.
something i have just started doing in incline presses on a smyth machine but only doing the bottom 2/3's of the exercise. i have been finding this keeps more tension on my chest and i don't feel my tricepts or front delts in the exercise as much
something i have just started doing in incline presses on a smyth machine but only doing the bottom 2/3's of the exercise. i have been finding this keeps more tension on my chest and i don't feel my tricepts or front delts in the exercise as much
teenytinypecker
New member
Slow twitch fibers is not something that you want to work. If you do, the typeII fibers (which are your fast and strong fibers) can start taking the function of TypeI (Which you don't want). Make sure you are explosive off the bottom...but safe. You don't want to mess up your tendons. Stay away from the smith machine as it doesn't add to functional strength and can lead to stabilizer problems easily. The smith is a garbage.
When I used to bodybuild I used to put the angle of the bench about 30 degrees. Take your shoulder blades and pinch them back and down. It should set your shoulder girdle which will help your form tremendously and also put pressure on the pecs instead of the delts. That should help. I also would only do one exercise for upper. Overkill is not needed.
When I used to bodybuild I used to put the angle of the bench about 30 degrees. Take your shoulder blades and pinch them back and down. It should set your shoulder girdle which will help your form tremendously and also put pressure on the pecs instead of the delts. That should help. I also would only do one exercise for upper. Overkill is not needed.
teenytinypecker
New member
When you think of the difference between fast twitch vs. Slow Twitch, I want you think of runners:
Marathon runners are predominantly slow twitch. They have many mitochondria which allow for them to not get tired and sustain over a long people of time. Look at the marathon runner. This is by no means meant to be disrespectful to marathoners, but they do not have a lot of muscle mass and their bodyfat tends to be on the higher side.
Sprinters are predominantly fast twitch. Fast twitch fibers are strong, fast and explosive. They tend to tire quickly and also tend to get hurt more easily than slow twitch due to the explosive manner in which they function. Sprinters are usually lean, muscular and look athletic. When is the last time you saw more than a handful of marathon runners looking like Ben Johnson or Carl Lewis? Not many times I can remember.
What I am saying is you want to have more TypeII fibers because they are strong, explosive, large and fast. You can go down on the rep slower if you want because it will increase time under tension....which I think is a little overrated in my opinion....but I digress. When you do the concentric (Positive portion of a lift), make sure to explode up in everything. Remember, Force=mass x acceleration. The body doesn't know that you are using 135lbs for it to adapt. It only knows the force that you are putting behind it...so explode the reps to work the TypeII(fast twitch) fibers.
Does that make sense?
Marathon runners are predominantly slow twitch. They have many mitochondria which allow for them to not get tired and sustain over a long people of time. Look at the marathon runner. This is by no means meant to be disrespectful to marathoners, but they do not have a lot of muscle mass and their bodyfat tends to be on the higher side.
Sprinters are predominantly fast twitch. Fast twitch fibers are strong, fast and explosive. They tend to tire quickly and also tend to get hurt more easily than slow twitch due to the explosive manner in which they function. Sprinters are usually lean, muscular and look athletic. When is the last time you saw more than a handful of marathon runners looking like Ben Johnson or Carl Lewis? Not many times I can remember.
What I am saying is you want to have more TypeII fibers because they are strong, explosive, large and fast. You can go down on the rep slower if you want because it will increase time under tension....which I think is a little overrated in my opinion....but I digress. When you do the concentric (Positive portion of a lift), make sure to explode up in everything. Remember, Force=mass x acceleration. The body doesn't know that you are using 135lbs for it to adapt. It only knows the force that you are putting behind it...so explode the reps to work the TypeII(fast twitch) fibers.
Does that make sense?
teenytinypecker
New member
Don't count your warmup sets as part of your sets. When you get to your working weight, 3 sets should be enough to stimulate growth if the weight and TUT is sufficient. Don't overkill.
teenytinypecker
New member
I would rather you post after your next leg workout. I am a big believed that to have a strong body one must squat...and not that smith machine bullshit squat or the partial squat shit that I see so many people do.
Damn right bro. I put on about 5lbs of muscle in a few weeks with doing squats my strength went through the roof and i've nevrt looked back!!!!
Chest- incline dumbell
Lats- cable high rows, bent dumbell rows, lat pull downs
Legs- machine leg presses & extensions
Triceps- pull downs, lying extensions
Cardio- 40mins @ 150-180bpm
Abs- various
Bicep- db curls, machine curls, db negatives
Traps- shrugs, reverse bent flyes, cable low rows
Delts- side raises, front raises, shoulder press
Lats- cable high rows, bent dumbell rows, lat pull downs
Legs- machine leg presses & extensions
Triceps- pull downs, lying extensions
Cardio- 40mins @ 150-180bpm
Abs- various
Bicep- db curls, machine curls, db negatives
Traps- shrugs, reverse bent flyes, cable low rows
Delts- side raises, front raises, shoulder press
I gotta disagree bloke, for the past two years i thought the same thing as you, just a rumor, and only did flat presses, flyes, and cable crosses. Now i have nicely developed lower/outer pecs, but very under developed upper. If you google this aswell you will find that many people have had the same issue as me, which has been rectified by inclines.
Ok bloke youve made me a believer, i just figured there is so many people online saying upper chest isolation is possible it must be true. Anyways what do you suggest i do to fill out my chest? If i just keep doing what im doing will my chest eventually fill out? Cuz it looks like im forming muscular bitch tits when im going for the boxy line down the middle look
Just wanna agree that upper chest development is a myth
If it is NOT a myth, then find me someone who has an overdeveloped UPPER chest and is complaining about it, lol. Its just the way your chest is, the upper is always gonna be smaller
Foxxxy
New member
Hey dont be so negative! Everyone starts somewheres!
All I can say is I have had sore lower pecs after doing alot of heavy dips before, and I've had soreness in the upper pecs only the day after doing heavy incline presses and flyes. Wether or not they develop the differant portions of the chest I don't know because I havnt been doing them long enough...
Heavy flat bench, heavy incline dumbell presses and heavy dips are all you need to develop a big chest. Everything else is decoration.
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