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  1. #1
    Registered User aghshadow07's Avatar
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    Question Can't hit upper-inner chest

    I have been working my chest for about a month and a half or so. I started with 35 lbs and have worked up to 50 which is where I am at currently. My chest days (every 3rd day) consist of...

    3x10 : Flat dumbbell press
    3x10 : Flat dumbbell Fly
    3x10 : Incline dumbbell press
    3x10 : Incline dumbbell fly

    3x10 : Overhead chest press
    3x10 : Vertical chest press
    3xFail : Dips

    As you can see in my picture I have gained muscle around the lower and outer portions of my chest but for the life of me I can not reach my upper-center area which I circled in red which is completely flat. My chest looks really deformed and misshapen because of this. Everyone keeps telling me to do flys and incline to hit that area which I am doing already but I don't believe that that is what will build the muscle out in the center. You can even see how my "valley" goes up only about half way before my chest becomes completely flat. Any advice would be greatly appreciated.

    *Note* I have only been using dumbbells for my pressing exercises and not a bar bell mainly because I have no one to spot me.
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  2. #2
    Registered User danny6488's Avatar
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    you should prioritise put your weakest parts first, so start with incline instead of flat,

    edit: oh and a narrower grip aswell as cable crossovers (incline version) dont stop when your hands meet but carry on and cross them over

    good luck
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  3. #3
    Registered User ironrat42's Avatar
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    get a spot, do Incline BB, start with ur 6 rep max and add 5 pounds each week.
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  4. #4
    Trianglebrah DamonNash's Avatar
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    Like said before but I'd go with 8rep max. Pick up a crazy heavy weight, squeeze the top of your chest at the top of your incline bench movement and hit it hard. Maybe do this for 7 sets instead of 4 to help bring your upper chest up faster?
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  5. #5
    lift, laugh, love mikevall's Avatar
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    i had no upper chest, but from doing incline and incline flies twice a week + dropsets i now have the upper split look in my chset, maybe give that a try?
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  6. #6
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    Originally Posted by ironrat42 View Post
    get a spot, do Incline BB, start with ur 6 rep max and add 5 pounds each week.

    bb helps more than dumbells? i have the exact same problem as this guy but worse i belive.. so you think bb are better than db?
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  7. #7
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    dumbell flys suck, do cable flys
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  8. #8
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    Originally Posted by danny6488 View Post
    you should prioritise put your weakest parts first, so start with incline instead of flat,

    edit: oh and a narrower grip aswell as cable crossovers (incline version) dont stop when your hands meet but carry on and cross them over

    good luck
    Exact-o-mondo
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  9. #9
    Banned thousandmiles's Avatar
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    Originally Posted by aghshadow07 View Post
    I have been working my chest for about a month and a half or so. I started with 35 lbs and have worked up to 50 which is where I am at currently. My chest days (every 3rd day) consist of...

    3x10 : Flat dumbbell press
    3x10 : Flat dumbbell Fly
    3x10 : Incline dumbbell press
    3x10 : Incline dumbbell fly

    3x10 : Overhead chest press
    3x10 : Vertical chest press
    3xFail : Dips

    As you can see in my picture I have gained muscle around the lower and outer portions of my chest but for the life of me I can not reach my upper-center area which I circled in red which is completely flat. My chest looks really deformed and misshapen because of this. Everyone keeps telling me to do flys and incline to hit that area which I am doing already but I don't believe that that is what will build the muscle out in the center. You can even see how my "valley" goes up only about half way before my chest becomes completely flat. Any advice would be greatly appreciated.

    *Note* I have only been using dumbbells for my pressing exercises and not a bar bell mainly because I have no one to spot me.
    you should prioritise put your weakest parts first, so start with incline instead of flat,

    edit: oh and a narrower grip aswell as cable crossovers (incline version) dont stop when your hands meet but carry on and cross them over

    good luck


    Like said before but I'd go with 8rep max. Pick up a crazy heavy weight, squeeze the top of your chest at the top of your incline bench movement and hit it hard. Maybe do this for 7 sets instead of 4 to help bring your upper chest up faster?


    for the love of god don't listen to these guys! for your own sake!
    firstly, you don't have an upper chest because you don't have a chest period!
    you can build a sick chest of flat and a sick chest on upper
    where your at now, chosing one incline/flat bench would be fine and then throw in incline flys and 1 or 2 other exercises of your choice
    what you're doing now is too much
    just chose one, progressive overload and your upper chest WILL grow!
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  10. #10
    T.U.L.I.P. Tb0282's Avatar
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    You can't target the inner chest. There is no inner chest. The clavicular head is the upper head. The pectoralis major has horizontal fibers, so good luck in trying to isolate the inner chest.

    Your problem is that you are underdeveloped. If you keep eating and progressing on your lifts, your chest will fill out, in the middle and all around.
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    Hey I just met you. And this is crazy. But today is chest day. So spot me maybe?

    Art thou prone to such insurmountable force upon thou biceps?
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  11. #11
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    Originally Posted by Tb0282 View Post
    You can't target the inner chest. There is no inner chest. The clavicular head is the upper head. The pectoralis major has horizontal fibers, so good luck in trying to isolate the inner chest.

    Your problem is that you are underdeveloped. If you keep eating and progressing on your lifts, your chest will fill out, in the middle and all around.
    Amen
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  12. #12
    Probably drunk Packersfan33's Avatar
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    Originally Posted by Tb0282 View Post
    You can't target the inner chest. There is no inner chest. The clavicular head is the upper head. The pectoralis major has horizontal fibers, so good luck in trying to isolate the inner chest.

    Your problem is that you are underdeveloped. If you keep eating and progressing on your lifts, your chest will fill out, in the middle and all around.
    this. eat more and train heavy.
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  13. #13
    looking thick,solid,tight Newmanzz's Avatar
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    close-grip incline

    edit:strong gyno
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  14. #14
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    strong nipples

    try some pec deck and incline cable flyes
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  15. #15
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    Form

    I had the same problem when i started lifting, it has a lot to do with your benching form, do you arch your back and retract your shoulders, because when you don't your upper inner chest never really get a good squeeze in your workouts. lift heavy as well.
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  16. #16
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    way too much volume if you are doing that every 3 days
    can't target "inner chest"
    do incline barbell and dumbell / guillotine
    ditch the dumbell flies
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  17. #17
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    Originally Posted by Tb0282 View Post
    There is no inner chest.
    this
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  18. #18
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    Dude don't listen to these people saying you can't hit inner chest honestly ,like clearly inner chest isn't a separate muscle lol , your chest is one big muscle but you can target different areas of your chest to bring them up more , yes even the inner part of your chest , if you can target your upper chest you can target inner , middle ,outer and lower , I would know because I've done it myself I've brung my inner chest up , I don't really worry about it much now which I probably should haha but anyway try this exercise , I'm pretty sure it's called close grip dumbbell press , basically what you do is do everything as you would if you were normally doing dumbbell press but instead of having your elbows out put them by your side so they're like in a hammer position like you were doing hammer curls, also make sure the dumbbells are together the whole movement and again it's just the same as a normal incline dumbbell press except the way you're holding it is different , give that a go and see how I works ,
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