Adding Size To Upper Middle Chest

FATTMATT · 08-06-2007, 01:09 PM

I am 22 years old, I have a very nice sized chest but I feel it isn't fully developed. The upper middle portion is very undeveloped (to the point that irtfeels indented). I feel that when perfoming exercises my outer chest overpowers and does not allow my middle chest to become overloaded.

I have tried:
Flyes (with cables and weights in many different angles and weights)
Incline Press (many different weights, angles, cadences)
Close Grip Incline Press (many different weights, angles, cadences)
Incline Dumbell Press

I've done these all with many different weights, rep ranges, cadences, and angles but still never feel it in that area and I have stuck to specific programs for each not just one or two workouts per attempt.

Can someone please give me a program that I can follow to ensure that I can overload this area and even out my chest?

phuz · 08-06-2007, 01:14 PM

how long have you given each attempt before giving up on it?

Starz · 08-06-2007, 01:14 PM

there is no middle chest. just like there's no inner our outer chest. the fibers run horizontally across your chest, so there's only an upper and lower. anyways, i would widen my grip with incline benches. try using dumbells too.

porcupinetree · 08-06-2007, 01:26 PM

If there are muscle fibers there, then there is a middle chest.

I have targeted my inner chest with hanging ring flyes. Works very well. I had a major problem with my inner chest until I started doing those at the end of my chest workouts.
I bought some swingset rings from Home Depot, tied them together with a rope so they could hang side by side from an overhead bar, then get in a pushup position, taking a ring in each hand, with my feet propped on a bench so I am paralell to the floor, then let my arms out to the sides so I basically do a face-down flye.

I guess it must all be imaginary since there is no middle chest.

If I had ever listened to people who have told me that I "can't"....I don't know or want to know where I'd be now...

When you have a weakpoint, you have to be creative...or you can just give up and blame it all on genetics (which it seems many people here have already done)

basically, you need to find something that you will feel in your weak area. It might not even be some magic exercise...It might be the way you do it, how much weight you use, your concentration

vegasdsm · 08-06-2007, 01:27 PM

i have a dead spot in my upper chest as well (inner portion)...

it's only about an inch to two inches (of the 8 or so of vertical)...

i use the pec deck (the machine that can be used for rear delts as well)...

load up the weight and go single armed and really squeeze (go past the 90 degrees, or where you would stop if 2-handed)

last week i did single arm and limited my rom to the max flex point, about 6-10 inches of rom, just beating up and flexing the pec...

good luck....

Leon Phelps · 08-06-2007, 02:30 PM

Quote:

Originally Posted by Starz

there is no middle chest. just like there's no inner our outer chest. the fibers run horizontally across your chest, so there's only an upper and lower. anyways, i would widen my grip with incline benches. try using dumbells too.

What the **** are you talking about? There is middle chest.

rothyman · 08-06-2007, 02:56 PM

Flat Bench
Inc Bench
Decline Flies
Dips

Seems to work my whole chest.

sirwazzles · 08-06-2007, 03:35 PM

Quote:

Originally Posted by porcupinetree

If there are muscle fibers there, then there is a middle chest.

I have targeted my inner chest with hanging ring flyes. Works very well. I had a major problem with my inner chest until I started doing those at the end of my chest workouts.
I bought some swingset rings from Home Depot, tied them together with a rope so they could hang side by side from an overhead bar, then get in a pushup position, taking a ring in each hand, with my feet propped on a bench so I am paralell to the floor, then let my arms out to the sides so I basically do a face-down flye.

I guess it must all be imaginary since there is no middle chest.

If I had ever listened to people who have told me that I "can't"....I don't know or want to know where I'd be now...

When you have a weakpoint, you have to be creative...or you can just give up and blame it all on genetics (which it seems many people here have already done)

basically, you need to find something that you will feel in your weak area. It might not even be some magic exercise...It might be the way you do it, how much weight you use, your concentration

Thank you, I've tried telling people this for the longest time. I think some people just don't get it. Specifically those that have never had a problem like this that they needed to fix.

Anyway, I've found that if you focus on the chest and really feel it while doing close-grip bench press, it'll work the upper and inner parts of the chest really well. You need a good mind-muscle connection though.

mAssholio · 08-06-2007, 03:41 PM

*waits for Mr Horse to pop up*

anywho add weighted dips, the rest of your exercises look fine

Edit: by the way add them as a 2nd or 3rd exercise in your routine IMO its much better than leaving them last for "a burn"

I dont work at Ballys · 08-06-2007, 04:08 PM

Quote:

Originally Posted by sirwazzles

Thank you, I've tried telling people this for the longest time. I think some people just don't get it. Specifically those that have never had a problem like this that they needed to fix.

Anyway, I've found that if you focus on the chest and really feel it while doing close-grip bench press, it'll work the upper and inner parts of the chest really well. You need a good mind-muscle connection though.

i suggest you read some books on physiology and neuromechanics before you "try telling people this" anymore.

Cuchulainn · 08-06-2007, 04:34 PM

Incline cable flyes. When you do incline flyes the part of the rep that best stimulates upper inner chest is near the end of the movement when you bring the dumbells close together. With DB's or free weights that part of the lift is all momentum. However, if you use cables you can eliminate most, if not all, momentum and hit the chest better.

Source Milos Sarcev.

http://thefitshow.com/week3/milos_chest_med.htm

I highly recommend watching this.

JAYOPTICK · 08-06-2007, 05:13 PM

pushups with feet slightly elevated

cable crossovers but swing upward instead of downward.

Kiknskreem · 08-06-2007, 05:40 PM

http://www.ironaddicts.com/forums/showthread.php?t=6656

LSU1 · 08-06-2007, 05:45 PM

Quote:

Originally Posted by Kiknskreem

http://www.ironaddicts.com/forums/showthread.php?t=6656

thats not applicable at all

this isnt an inner or outer chest debate, its an upper and lower chest debate

and there is no debate that you can work either the upper or lower chest depending on the exercise and how/where you lower the bar

Kiknskreem · 08-06-2007, 05:48 PM

Quote:

Originally Posted by LSU1

thats not applicable at all

Not applicable? The entire thread (both) are about how you can train to change the muscle aesthetics.

If you can't see the relevancy you are far too zeroed in on the OP's specific query.

LSU1 · 08-06-2007, 05:51 PM

lol. inner vs outer chest and upper vs lower chest are not the same debate at alll

do you contend that you cannot target either the upper or lower chest?

Kiknskreem · 08-06-2007, 05:52 PM

Quote:

Originally Posted by LSU1

lol. inner vs outer chest and upper vs lower chest are not the same debate at alll

do you contend that you cannot target either the upper or lower chest?

Not at all, where are you getting that from?

I can see it now "Oh no, one of the strength guys posted something.. better prepare my counterpoint"

LSU1 · 08-06-2007, 05:55 PM

im trying to figure out how a debate centered around targeting the inner/outer chest applies to a discussion on how to add size to the upper chest.

and gimme a break about that last part. its comments like yours above that cause debates to get ugly

I dont work at Ballys · 08-06-2007, 05:56 PM

Quote:

Originally Posted by LSU1

im trying to figure out how a debate centered around targeting the inner/outer chest applies to a discussion on how to add size to the upper chest.

and gimme a break about that last part. its comments like yours above that cause debates to get ugly

he's definately pulling the "race card"

Kiknskreem · 08-06-2007, 05:59 PM

Quote:

Originally Posted by LSU1

im trying to figure out how a debate centered around targeting the inner/outer chest applies to a discussion on how to add size to the upper chest.

... because like I already said, you are looking at the link only in the specific context of training parts of the chest

It is an article about how training can influence muscle shape. Kind of like what this thread is about.

Duckenheimer · 08-06-2007, 06:03 PM

Quote:

Originally Posted by LSU1

im trying to figure out how a debate centered around targeting the inner/outer chest applies to a discussion on how to add size to the upper chest.

Perhaps because the OP said this:

"Adding Size To Upper Middle Chest."

And this:

"I feel that when perfoming exercises my outer chest overpowers and does not allow my middle chest to become overloaded. "

To the OP, you're gonna have to progress as much as possible within routines, not simply stick with them for a while. Here's an example of an upper chest focused routine:

Incline Dumbell Press: 2 sets x 6-8, 1 set x 12
Incline Flyes: 2 sets x 10-12
Dips or Flat Benchpress: 2 sets x 8-10

Keep the form perfect and the negatives controlled. I'd squeeze at the top. Add 1-1.5lbs a week to the incline dumbell presses. After you add 25-30lbs to the movement (while maintaining the form, controlled reps and volume) you're upper chest should notice well increased gains. When the upper chest grows quite a bit, the middle part will fill out, but it may need to grow a LOT to do this.

I'd also recommend posing with most musculars etc and trying to channel all your mind muscle energy into your upper pecs. Don't have to isolate them while flexing, just work on feeling them well (nothing wrong with feeling other muscles too). The muscle bellies might be short there's nothing you can do about this but you can maximise upper chest development over time.

Derock · 08-06-2007, 06:10 PM

Quote:

Originally Posted by porcupinetree

If there are muscle fibers there, then there is a middle chest.

I have targeted my inner chest with hanging ring flyes. Works very well. I had a major problem with my inner chest until I started doing those at the end of my chest workouts.
I bought some swingset rings from Home Depot, tied them together with a rope so they could hang side by side from an overhead bar, then get in a pushup position, taking a ring in each hand, with my feet propped on a bench so I am paralell to the floor, then let my arms out to the sides so I basically do a face-down flye.

Ring movements can be very effective for getting a better peak contraction on chest movements. Cable movements in the gym are your best bet.

Free weight: squeeze dumbbell press. Take two dumbbells and squeeze them together. Keeping squeezing them together as hard as you can through the entire movement. The close grip focuses on the inner chest and the isometric squeezing reduces tricep involvement.

Cables: Low cable pully to upper chest level. Take a low cable and pull it across your body upwards towards chest level. These are best done one arm at a time to really maximize peak contraction. If you can't feel these, lighten up the weight. Its almost impossible not to get a very intense contraction.

Incline bench cable flyes: Lay on an incline bench and grap the cables. When you do the flyes, focus on retracting your shoulders as much as possible and leading with your elbows. You should try to push inwards and upwards while keeping your shoulders blades back. Hard to describe, but you'll feel it when you've got it.

Finally, keep in mind that its going to be hard to bring up a weak point in a short amount of time. If you have been hitting your outer/lower chest with things like bench for a long time, you can't expect to bring up an unworked portion without putting a similar amount of time and effort.

Starz · 08-07-2007, 05:49 AM

i just read a thread a week or so ago about how your chest muscles run horizontally, and therefore when you do exercises that target the upper or lower chest, it stimulates all the fibers equally horizontally. however depending on the angle of the exercise that is being performed, you can stimulate different fibers on the vertical scale.

kinda like a rubber band. when you stretch a whole rubber band out, you cant just stretch the left side of the rubber band out, or just the right side, or just the middle because of the direction it's being stretched, and because the direction of the fibers(which run along horizontally). however if you hold the rubber band a certain way, you can stretch the bottom portion of the rubber band more than the upper portion.

seems like gojo, or w8isgr8, or mesopeaks or someone really reputable said that. not the rubber band analogy, i just made that up, tho its probly been thought of before. would make sense to me why you cant stimulate the "middle" or "outer" chest.

I dont work at Ballys · 08-07-2007, 07:59 AM

Quote:

Originally Posted by Starz

seems like gojo, or w8isgr8, or mesopeaks or someone really reputable said that. not the rubber band analogy, i just made that up, tho its probly been thought of before. would make sense to me why you cant stimulate the "middle" or "outer" chest.

did you jusy use those 3 names in the same sentence???

ThickAsABrick · 08-07-2007, 08:02 AM

lol @ "gojo"

I'm always amused at how much these threads bug you, Ballys.

I dont work at Ballys · 08-07-2007, 08:07 AM

Quote:

Originally Posted by ThickAsABrick

lol @ "gojo"

I'm always amused at how much these threads bug you, Ballys.

i will die a happy man if this "research" *cough* speculation about stressing fibers proximally/distally would be put to rest once and for all. people just sound so unintelligent when they say "close grip bench boy i really feel it in my inner chest." Defiant is the only one that can make the argument sound appealing, but i still dont buy it, and i doubt i ever will.