Hey guys I would appreciate all the help I can get. I am starting to add some muscle to my chest, but it feels like most of the results are on the lower chest and my upper chest is pretty flat.
I want to build up my upper chest more, as well as the inner chest, I really want that separation in the middle.
Right now i have stopped doing all flat bench and I do 30 degree incline, and 60 degree incline, I do mostly dumbell presses and flys. Is what am doing right now correct, i would also like any suggestions on getting to the inner upper part of the chest, what exercises should i do for that?
Thank you all.
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Results 1 to 22 of 22
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08-11-2009, 06:56 PM #1Registered User
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How do I build up my upper chest?
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08-11-2009, 06:56 PM #2Registered User
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incline press
incline flies
reverse grip flat benchSome call it obsession, I call it dedication
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08-11-2009, 06:59 PM #3
Only do inclines.
- Incline db/bb/smith press
- Incline db/cable flies
- Low to high crossovers
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08-11-2009, 07:04 PM #4Encyclochuzzle
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What you are doing is correct. Now just have patience.Originally Posted by TK1129
Another exercise I'd recommend, that i like a lot, is the single arm low to high cable cross overs. Pull the cables far across your chest to the other side. You get a great feel in your inner chest.
Oh, in before the "no inner chest" crowd.-
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Journal: http://forum.bodybuilding.com/showthread.php?t=126418493
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08-11-2009, 07:06 PM #5Registered User
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Start doing your exercises with a barbell instead of dumbbells. You can lift more weight and add more mass. Also make sure that you don't incline the bench too much or it will work your shoulders more than your upper chest. I would probably take up the flat benching again too since it works your overall chest and you don't want to neglect the lower chest since it is the larger of the two muscles.
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08-11-2009, 07:48 PM #6Registered User
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Upper Chest
Incline Press
Incline DB Press
Military Press
DB Military
Machine Incline Press
Cable Incline Press
Upper Middle Chest
Cable Crossovers High to Medium squeeze
Pectoral Flys on slight angle
All I can think of atmLast edited by Niblixdark; 08-11-2009 at 07:51 PM.
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08-11-2009, 08:10 PM #7
dont forget neck press
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08-11-2009, 08:28 PM #8CL Junkie
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How long ago did you start lifting weights?Originally Posted by TK1129
No Pain, No Gain
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08-11-2009, 08:33 PM #9RRRRRAAAAAAAPPPPPPPEEEEEE
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wide-grip benching also puts more strain on the upper chest
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08-11-2009, 10:31 PM #10Registered User
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And RC.Originally Posted by allstar5044483
“You never won’t know what you can’t achieve until you don’t achieve it.”
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08-11-2009, 11:22 PM #11Registered User
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I do decline push ups and dumbbell pullovers.
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08-11-2009, 11:44 PM #12Registered User
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The exercises mentioned before i.e. low-incline presses/flyes are good, and also I'd add in decline presses. Yes, people think they hit the lower/outer portion of the chest--they do--but paradoxically, they also hit the "upper chest" portion as well. I would NOT do any wide-grip presses or neck presses; those two movements are guaranteed to put a tremendous strain on your RC's, not to mention neck presses being dangerous in and of themselves. I could care less that Gironda/Scott promoted them. For every guy who can get away with doing them there are a lot who can't. Better safe than sorry. Sticking to slight variations in the inclines press and flye (plus declines once in a while) should help you build that area of your chest a bit better.
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08-11-2009, 11:48 PM #13JosefRakichFitness.com
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Incline work places more emphasis on the upper chest.
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08-12-2009, 07:53 AM #14Manlet Rep
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All the movements have been covered well by everyone else already, my old advice is to focus on squeezing the ever loving piss out of your chest when pressing. It may sound obvious but I only recently started found out I was squeezing hard enough and now my chest upper chest has seen much more improvement. Just throwin it out there!
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08-12-2009, 05:35 PM #15Registered User
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along with your incline presses do decline DB press.
“You never won’t know what you can’t achieve until you don’t achieve it.”
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08-12-2009, 05:36 PM #16Why you deleted your journal, brah?Originally Posted by JOSEF RAKICH
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08-12-2009, 05:45 PM #17Registered User
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Dont neglect flat and declines. Just Start with Incline while your fresh then hit a flat then a decline then a fly movement.
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08-12-2009, 07:13 PM #18RRRRRAAAAAAAPPPPPPPEEEEEE
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i think a good compilation of the advice here is wide grip incline press followed by another compound press
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08-12-2009, 07:20 PM #19RRRRRAAAAAAAPPPPPPPEEEEEE
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rc?Originally Posted by djansen
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08-12-2009, 07:26 PM #20Registered User
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rotator cuff.Originally Posted by allstar5044483
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08-12-2009, 08:34 PM #21Registered User
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I've been lifting on and off for about 10 months, 2 months straight right now.
Also i want to thank everyone for their input, definately will add cable cross over to my routine and maybe experiment with some dips/decline
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08-13-2009, 04:18 AM #22Call me Jim
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near neck press
For several years I focused on near neck presses. I was bringing the bar right down about 2 inches below my neck. NOT OVER my neck but very UPPER chest. I did this on the flat bench and incline. These two exercises alone filled in my upper chest / shoulders really nicely.
Originally Posted by TK1129
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