upper pec size

[markrio58]

Hey guys,tips or excercises to develop more muscle size on upper pecs.

Thanks M.

[notforeveryone]

incline DB press

[kingbalthier]

Its all one muscle, so you can only shift emphasis to certain parts(can not isolate parts). Doing presses and flies on an incline bench emphasizes the upper portion. Reverse grip bb(or smith) bench press has been shown to emphasis the upper part of the pecs better than incline presses (in at least one study), however I find this grip is harder on my wrists and I need a spotter to help unrack the bb, even when using only 135(light for me). Put your upper pec emphasis exercises of choice first in your routine, so you have the most energy and strength when doing these movements. Also, while cable movements may not be the most effective mass builders they can really hit the muscles in the upper portion of the pecs pretty hard. I have found the most productive movements on cables for upper chest stimulation are high flye/press and cross-unders. To do high flye/presses set the cables at the highest slot, then start doing the flye movement until you get around 3/4ths through then finish by pressing. Then to do cable cross-unders put the cables at the lowest slot, step foward a good 2 steps foward, now keeping your arms locked in a semi bent postion (to keep stress on elbows to a minimum) raise your arms in front of you(keeping palms up) until they are around chin level.

[Djaye]

i do the majority of my presses on an incline rather then hitting flats. i always do dumbbell presses and mix it up weekly between the smith machine and barbell press.

[ufw86]

Either dumbbell or barbell incline Bench Press

[hulkinout]

30-degree incline bench -- your choice of dumbbell, bar or Smith, whichever you prefer

[FunkymonkAW]

30-degree incline bench -- your choice of dumbbell, bar or Smith, whichever you prefer

This.