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  1. #1
    Registered User sdmkbeck's Avatar
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    Flat upper chest

    Allllllright so i have been working my upper chest evenly with the rest of my chest, but it seems to be developing much slower than the rest. I have a nice full shape on the outer parts of my chest. Also seeing a nice full shape in the "middle" part of my chest (even though its only comprised an upper and lower). I was wondering if a nice full upper chest is hereditary or if its something i just need to work harder at?

    I am going to start working out my incline first on my chest days to see if that helps with the growth. Is there any other steps i should be taking?
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  2. #2
    Registered User jaminoodlesoup's Avatar
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    There are about 10,000 posts on here asking the same question. Yes, it's a common issue for most people. On chest day, do incline presses first, then flat bench.

    Try this:

    Incline BB press 4x6
    Flat bench BB press 4x6
    Incline DB flys 3x10

    Or use the search function and find many other people posting lots of other advice.
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  3. #3
    Banned Tyciol's Avatar
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    You're not even obligated to include flat bench at all in the routine, really. Avoiding it could help the lower chest to atrophy and make the proportions look more suitable to your ideal.

    Also, I feel obligated to point out that I see nothing wrong with a flat upper chest.
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  4. #4
    Registered User sdmkbeck's Avatar
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    Originally Posted by jaminoodlesoup View Post
    There are about 10,000 posts on here asking the same question. Yes, it's a common issue for most people. On chest day, do incline presses first, then flat bench.

    Try this:

    Incline BB press 4x6
    Flat bench BB press 4x6
    Incline DB flys 3x10

    Or use the search function and find many other people posting lots of other advice.
    Im not big on the 4x6. I like scaling my weight as i lift. For example: Set 1 - 8 reps, Set 2 - 6 reps, Set 3 - 6 reps, Set 4 - 4 reps... Stripping the last set of 4. Each set is an increase in weight so im constantly building for strength while working out for size. Does that sound right? I could be mislead
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  5. #5
    Registered User henmaniac87's Avatar
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    Originally Posted by sdmkbeck View Post
    Allllllright so i have been working my upper chest evenly with the rest of my chest, but it seems to be developing much slower than the rest. I have a nice full shape on the outer parts of my chest. Also seeing a nice full shape in the "middle" part of my chest (even though its only comprised an upper and lower). I was wondering if a nice full upper chest is hereditary or if its something i just need to work harder at?

    I am going to start working out my incline first on my chest days to see if that helps with the growth. Is there any other steps i should be taking?
    You can make your upper chest more full by doing more incline, prioritize upper chest like others have said.

    Anytime people are having trouble building upper chest I throw them this routine my friend made me years ago, its rock solid and great for the upper chest.

    Incline BB Press 3 sets 6-10 reps
    Flat BB Press 2 sets 6-10 reps
    Cable Crossovers 2 sets 10-12 reps
    super set w/
    Decline Push ups 2 sets
    Chest Dips 2 sets
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  6. #6
    Registered User jaminoodlesoup's Avatar
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    Originally Posted by sdmkbeck View Post
    Im not big on the 4x6. I like scaling my weight as i lift. For example: Set 1 - 8 reps, Set 2 - 6 reps, Set 3 - 6 reps, Set 4 - 4 reps... Stripping the last set of 4. Each set is an increase in weight so im constantly building for strength while working out for size. Does that sound right? I could be mislead
    Not sure why you would drop reps and then weight like that. I try to stick to proven methods. Usually with that type of rep scheme you would INCREASE weight as your reps decrease each set. This is just my opinion though. If it's working for you then keep at it.
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  7. #7
    Registered User sdmkbeck's Avatar
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    Originally Posted by jaminoodlesoup View Post
    Not sure why you would drop reps and then weight like that. I try to stick to proven methods. Usually with that type of rep scheme you would INCREASE weight as your reps decrease each set. This is just my opinion though. If it's working for you then keep at it.
    Originally Posted by sdmkbeck View Post
    Im not big on the 4x6. I like scaling my weight as i lift. For example: Set 1 - 8 reps, Set 2 - 6 reps, Set 3 - 6 reps, Set 4 - 4 reps... Stripping the last set of 4. Each set is an increase in weight so im constantly building for strength while working out for size. Does that sound right? I could be mislead
    I said each set is an INCREASE in weight. So each set i am INCREASING my weight as i decrease repetitions...
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  8. #8
    Registered User jaminoodlesoup's Avatar
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    Originally Posted by sdmkbeck View Post
    I said each set is an INCREASE in weight. So each set i am INCREASING my weight as i decrease repetitions...
    Oh ok, missed that the first time. Well, like I said, if it's working, keep doing what you're doing.
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