Upper pecs

[gimp]

thanx for the help everyone

 

[SeanHolmz]

Kinda sounds bad but maybe drop the decline and flat work and work nothing but incline for a couple of months? Or maybe a lot less flat work.

 

[MrMuscle the return]

Actually, declines has been proved to activate more musclefibers in the whole chest (also upper) than any other pressing movment. So you might wanna consider NOT going light on you decline sets, but rather press it to the max.

 

[SeymourCuts]

Regular old barbell Military Presses can hit the clavicular pecs well too, don't forget.

Maybe something more along the lines of:

Incline Dumbell Presses
Decline Dumbell Presses
Barbell Military Presses
Machine Incline Flyes (if you can find a decent machine version, otherwise dumbells)

 

[IronIntensity]

Try Pre-exhausting the pecs something like this


Incline Dumbell Flyes - 3 sets x 8-10 reps
Incline Dumbell Press 3 sets x 6-8 reps
Cable Crossovers 3 sets x 12,10,8
Seated Machine Presses 3 sets x 6-8 reps

*** This routine has worked very well for me. It is based on a stretch/fill - stretch/fill method.



INTENSITY

 

[Debaser]

You should do incline flyes instead of just normal flat flyes. Also do them on cables.

Also squeeze your pecs focasing on your upper inner pecs.

A couple of points:

1. Flyes are far inferior to pressing movements.

2. Flyes wreck your shoulders (especially incline flyes)

3. There's no such thing as an inner pec.

4. What he really needs, is a LOT LESS volume and a focus on increasing poundages rather than tricks to target his upper pecs.

If you're a bodybuilder, you do not need more than these exercises for your upper body pushing structure:

1. Flat bench or dip
2. Incline bench
3. Overhead press
4. Close-grip bench press

And even 2 and 4 are debatable. Where most people start screwing up is when they want to add all kinds of unnecessary sets and movements. Let's just say that if he gets his bench up to 400+ lbs I doubt he will be unhappy with his chest.

 

[sk*]

Military press, and make sure to bring the bar down to your upper chest!!!

Incline bench will obviously help too, but I notice if I include military press in my workout my upper chest looks really pumped right afterwards.

-sk

 

[IronLion]

goodness how bout everyone tell the guy something different.


I will say this once: no one in the history of the world has ever built a massive chest with flyes. Listen to Debasser

and i think you also have to realize that it will take YEARS of eating and training right to build an impressive chest. So I would say what you need most of is consistancy.

 

[vinylgroover]

I agree with debaser.

Flyes and cable crossovers won't get you anywhere unless you are already at an advanced stage of development.

 

[gimp]

actually...I like the wide variety of responses, gives me alot of options. I'm already doing the military presses at the end of my chest workout, mainly because my shoulders are worked anyhow after chest. I just do light sets and high reps, its' done alot for my shoulders, not much for my chest though. I'm beginning to think it's a time related thing. I also have trouble building traps, which I think, at least for me, will just take time.