Upper chest

[bgtarikat2]

Yeah well my upper chest is lagging compared the rest of the chest

Incline db press 1x12(warmup) 4x8
bb bench press 5x5
weighted dips 1x20(warmup) 4x8
incline close grip bp 4x8 (by close grip i mean about as wide as chest) (also is it true close grip works outer and wide grip inner)
incline pecfly 2x8

anything i should add for upperchest?

are DB and bb incline presses too much?

[PuffinMyLye]

Yeah well my upper chest is lagging compared the rest of the chest

Incline db press 1x12(warmup) 4x8
bb bench press 5x5
weighted dips 1x20(warmup) 4x8
incline close grip bp 4x8 (by close grip i mean about as wide as chest) (also is it true close grip works outer and wide grip inner)
incline pecfly 2x8

anything i should add for upperchest?

are DB and bb incline presses too much?

How big is your chest overall? How is your strength? Generally you just need to get your chest bigger overall. If you're not benching 300 yet, get to work on that before you start worrying about the different parts of your chest.

[bgtarikat2]

How big is your chest overall? How is your strength? Generally you just need to get your chest bigger overall. If you're not benching 300 yet, get to work on that before you start worrying about the different parts of your chest.

no not yet... do you mean max 300 or repping 300 (thats crazy), if you mean max, my 1rm is 245 when im fresh, for my current program (not one on top) i do at most 205x5... should i still work on benching more weight?

generally muscle-wise i would say my chest is lagging compared to back shoulders

[PuffinMyLye]

no not yet... do you mean max 300 or repping 300 (thats crazy), if you mean max, my 1rm is 245 when im fresh, for my current program (not one on top) i do at most 205x5... should i still work on benching more weight?

generally muscle-wise i would say my chest is lagging compared to back shoulders

Yes I mean 300 for a 1 rep max. Not that it's set in stone but it's a good number to shoot for before worrying too much about the different parts of your chest. I'd work on upping your bench numbers and do some low incline DB benching (full ROM) as supplemental work. However, the main goal should be to up your benching numbers.

[BulldozerXL]

Yeah well my upper chest is lagging compared the rest of the chest

Incline db press 1x12(warmup) 4x8
bb bench press 5x5
weighted dips 1x20(warmup) 4x8
incline close grip bp 4x8 (by close grip i mean about as wide as chest) (also is it true close grip works outer and wide grip inner)
incline pecfly 2x8

anything i should add for upperchest?

are DB and bb incline presses too much?

When you do incline press, try to bring down the bar close to neck. The norm is to bring it closer to your chest, but I have found with incline you actually hit the upper muscle harder when you bring the bar closer to the neck. This method or technique is called Guillotine Press in which you bring the bar to the neck.

Also, do incline fly but do them with a different grip with your palm facing out and elbows outside (instead of palms facing in – facing each other). The grip looks like you are doing a dumbbell press but instead you do a fly movement with that same grip, it will hit your upper pec harder with less involvement of shoulders.

Hope that helps

[Kage3212]

In my opinion, I would say ditch the auxiliary exercises (pec flys). Start really focusing on going heavy with the barbell incline bench press. Once you start throwing some more steel up with this movement, I am sure you will start to fill out.