What's the best way to get dat dere upper chest separation?

[DafarheezyRises]

I can see my chest separation more at the bottom than the top... I wonder if I'm not doing the exercises needed to develop the upper part of the chest, the separation at the top close to your neck.

My main chest workouts are dips, flys, inclined DB bench, and bench press

Are there workouts I can do that will help me get a solid line between my chest like zyzz?


pls respond

[chazzy1864]

Well right now, it seems that you have 3 exercises that emphasize your lower chest and one to emphasize your upper chest.

Perhaps you should work on that aspect.

[DafarheezyRises]

Which one emphasizes my upper chest?


And what other workouts are good for upper chest?

[tjm8]

Genetics play a big role, it has to do with your clavicle position or some chit like that, there was a pic somewhere that explained it better

[chazzy1864]

Incline work
Flat and decline work emphasize lower chest.

[rayishu]

Incline barbell bench superseted with incline dumbbell flys

[devilsrule61287]

Incline will work the upper chest so continue with incline work to develop that area. Keep in mind that the upper chest area tends to develop more slowly for most people. Try out different incline angles to see what works best. I find 30 degrees to hit the spot since anything higher and my front delts start doing too much.

One caveat. If you are still relatively new to lifting, don't worry about a "lagging upper chest" or lack of "upper chest separation". These things come with time and, as your chest fills out, those areas will inevitably start looking better.

[TheOak123]

start with adding incline dumbbell presses as first exercise.

[DafarheezyRises]

Ok thanks, I haven't been doing decline bench/DB press so I wonder if that was the reason. So incline > decline for upper chest?

And I'm guessing bodyfat also plays a big role on the chest separation right

[GeneralSerpant]

Ok thanks, for some reason I heard and thought that inclined bench wasn't needed. I will definitely start doing it. I'm guess bodyfat also plays a big role on the chest separation?

Incline bench wasn't needed for what?

[DafarheezyRises]

Incline bench wasn't needed for what?

Sorry I meant decline when I said that... I currently don't do any decline bench workouts

[Kcabo]

Acquire chest mass.
Acquire low BF.
Profit.

[chazzy1864]

Sorry I meant decline when I said that... I currently don't do any decline bench workouts

Decline and flat cover the same area, so figure out which one works best for you and prioritize it.


Muscle separation is part of the muscle definition component. Muscle definition is merely a byproduct of muscle mass and body fat. Increase muscle mass and/or lower body fat to increase muscle definition.

[eriquee]

Acquire chest mass.
Acquire low BF.
Profit.

This^

You simply lack either chest mass, or low bf, thats why you dont have chest separation.

Focus on adding weight to your bench press consistently and gaining weight, that way you'll gain chest mass.

[Jayfence]

Standard chest lifts - Bench/incline/fly/dips, BUT make sure you really move the weight with your chest, flex the chest to move the weight. Best advice I can give