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.