Can't seem to put mass on upper-inner chest?? any suggestions

[deltbrah]

Basically i have mass on lower chest, and upper chest, but my upper inner chest is lacking mass.

for upperchest i do,

Incline bench Press 80kg (grip is closer to activate triceps more than shoulders)
incline flys
cable excercise (not sure of the name)

i also do chest dips, but they seem to target my lower inner chest better than upper inner chest.

I'm really hoping that i dont have bad chest genetics, and can't develop a good upper inner chest

[kushy28]

I have a similar issue, i find it very hard to gain mass on my upper chest, i think it's a very hard spot to develop. Mine has grown since i've been hitting it harder, but would love to know other peoples thoughts on it too.

[deltbrah]

I have a similar issue, i find it very hard to gain mass on my upper chest, i think it's a very hard spot to develop. Mine has grown since i've been hitting it harder, but would love to know other peoples thoughts on it too.

lol seems like a common problem


i'm thinking its chest genetics bro, some of us are doomed to have crappy shaped chests

[stuym]

i had the same problem for ages. i found after i started my chest workout with incline presses before flat and decline it made a big difference strength wise which in turn worked growth wise. having said that though i still struggle with the upper inner part! what do you train first when you do chest?

[kushy28]

i had the same problem for ages. i found after i started my chest workout with incline presses before flat and decline it made a big difference strength wise which in turn worked growth wise. having said that though i still struggle with the upper inner part! what do you train first when you do chest?

I actually do what you do, i train incline first (noticed strength increase also).

[j.daddy]

Basically i have mass on lower chest, and upper chest, but my upper inner chest is lacking mass.

for upperchest i do,

Incline bench Press 80kg (grip is closer to activate triceps more than shoulders)
incline flys
cable excercise (not sure of the name)

i also do chest dips, but they seem to target my lower inner chest better than upper inner chest.

I'm really hoping that i dont have bad chest genetics, and can't develop a good upper inner chest

Incline dumbell presses. I had /have a similar problem. I've brought up my upper chest a lot. I do 6 sets of db incline presses to start my chest day. With dumbells you can put the emphasis where you want to. You don't have a fixed grip like barbell presses. You also should concentrate on your inner chest while pressing. Go as heavy as you can for 6-10 reps, but you need to make sure your form is still good. Hope that helps bro.

[KingJake]

As said before, make sure you START with incline as opposed to flat exercises, and dont fall in to the trap of setting the incline too high. you should be looking at 20-30' incline MAX otherwise you are just working your shoulders.

[blackfiremen]

I personally think developing a big chest has more to do with genetics than your lifting routine, but this is my chest workout.

start with incline bench presses 3/10

db flat bench presses 3/10

pec fly 3/10

incline cable fly 3/10

I also superset each chest exercise with a back exercise, by rotating between chest and back exercises, it allows me a little longer between each rep so I'm able to lift heavier than when I just did 3 sets in a row.

[deltbrah]

yeah thats the thing, all advice has been start with incline, not flat, which is basically the broscience everyone gets fed by experts........ I do that aswell. But i am thinking its more genetics oh well i can always keep trying and smashing it like crazy till i finally get there.


btw blackfiremen, you have an amazing chest bro (mirin dat der genetics)

[kushy28]

Nice suggestions.

I think DB may be the best way to go, i also use a bar for incline but i'll switch to DB and give it a try.

Thanks for the thread Deltbrah.

[blackfiremen]

yeah thats the thing, all advice has been start with incline, not flat, which is basically the broscience everyone gets fed by experts........ I do that aswell. But i am thinking its more genetics oh well i can always keep trying and smashing it like crazy till i finally get there.


btw blackfiremen, you have an amazing chest bro (mirin dat der genetics)

appreciate that bruh, thats why I say that I believe its mostly genetics because my father has a hugh chest and the first thing that started to grow when I first started lifting weights was my chest. Actually I had a nice size chest before I started lifting weights. Go figure

[toneekay]

What's really helped me a lot is indeed starting off with the DB incline press; the best way to target the inner chest IMO is to have the DB parallel to your body (palms facing body) in the negative and twist in the positive (palms facing away towards feet) bringing the DBs close together up top. All of this with the incline set to 30-40 degrees with DB/elbow stretching back the furthest in the negative and chest flexed/and sticking out as much as possible. Hope all of this helps!

+1 on genetics though.


Oh yea, and 4x10-12 working sets.

[fazzenterprises]

Basically i have mass on lower chest, and upper chest, but my upper inner chest is lacking mass.

for upperchest i do,

Incline bench Press 80kg (grip is closer to activate triceps more than shoulders)
incline flys
cable excercise (not sure of the name)

i also do chest dips, but they seem to target my lower inner chest better than upper inner chest.

I'm really hoping that i dont have bad chest genetics, and can't develop a good upper inner chest

Hey !!! The incline dumbell press or fly is the way to go vs the incline barbell press.... When you bring the dumbells down you want to make sure to bring them down as low as you can and feel the center of your chest stretch. To make even bigger gains do the exercise 2-3 times slowly, and then do it 2-3 times explosivly and you will activate different fibers as well in that same muscle.

[typh]

Make sure you are doing your incline BP properly. Most people have their form wrong and this targets their shoulders...... use a military press to target the shoulders and incline BP for upper chest. Squeeeeze your pecks on each lift. I also use basic DB BP to target my chest. The video angel is poor on this but this dude does it nicely: http://www.youtube.com/watch?v=dynoKEIcpoU

Hey !!! The incline dumbell press or fly is the way to go vs the incline barbell press.... When you bring the dumbells down you want to make sure to bring them down as low as you can and feel the center of your chest stretch. To make even bigger gains do the exercise 2-3 times slowly, and then do it 2-3 times explosivly and you will activate different fibers as well in that same muscle.

^ I would not recommend going as low as you can go in DB benchpress.... They should stay square and keep your elbows aligned with your back. There is no need to go low... This is totally my opinion though, to each their own. This guy is doing it perfect until he lets them drop at the end... http://www.youtube.com/watch?v=JmBq8FVjJdo

[matmil89]

I personally think developing a big chest has more to do with genetics than your lifting routine, but this is my chest workout.

start with incline bench presses 3/10

db flat bench presses 3/10

pec fly 3/10

incline cable fly 3/10

I also superset each chest exercise with a back exercise, by rotating between chest and back exercises, it allows me a little longer between each rep so I'm able to lift heavier than when I just did 3 sets in a row.

I think for safety purposes it would be better to do DB incline first and then do barbell for flat. I know that after incline my shoulders are a little tired. I am also paranoid of hurting my shoulder and being put on the sidelines.

That being said, you have an amazing chest brah (no homo)

[MWheatley]

Developing the chest as a whole is the best option. Just focus on adding overall mass with a balance of upper and lower. Dont over analyze it.

[IwuvLegDay]

There is no such thing as an inner chest. There is just Pec Major. Now you do have upper and lower fibers of the Pec Major which do different actions.

[ThickAsABrick]

There is no such thing as an inner chest. There is just Pec Major. Now you do have upper and lower fibers of the Pec Major which do different actions.

neuromuscular compartments exist.

[SkarTissue]

Try 1.5s for increased mass. Do a full rep, then bring it back down about halfway or so then back up and that's a full rep. Try those and see if it helps

[medjen]

There is no such thing as an inner chest. There is just Pec Major. Now you do have upper and lower fibers of the Pec Major which do different actions.

Thank you for bumping two ~3 week old threads on the same topic simply in an attempt to start an argument.

[fazzenterprises]

Do 3 sets of incline dumbell Presses and 3 sets of incline dumbell flys.
or
Stick to just 3-6 sets of incline dumbell flys


I would recommend doing a exercise for your chest from each angle just for starters. Incline, flat, and decline. For decline you can stick with the dips leaning over. If you just press the incline dumbells it will work the upper chest, but if you want to work the center of it more then you need to bring them down lower until you feel that part of your chest stretching and tense, this might mean going a little lighter on the weight. Dont keep them in close either like you said, your triceps will burn out much sooner then your chest and wont be effective.

[LegDaySucksBrah]

Thank you for bumping two ~3 week old threads on the same topic simply in an attempt to start an argument.

U mad I bumped it a year and a half later *******?

[alfius7]

I have the same problem too... I found recently that doing incline dumbell press has helped me a lot on this.
But instead of doing the usual movement where you actually make the 2 dumbells hit each other, i just go straight up... I've noticed right away a lot more tension on my upper pecs!
give it a try...it has worked really fine for me.