best exercise for building muscle at the top of pecs/near middle of collarbones?

[docked]

im looking for an exercise that really hits the top of my pecs near the collarbone as well as one that works the pecs up by the middle of the collarbone

[BulkingBrit]

incline bench press 100%

[docked]

dumbells or benchbar?

[BulkingBrit]

d-bell

[docked]

awesome! thanks man

[gmenfan40]

incline barbell press for upper pec

close grip barbell press for middle of pecs

[docked]

is it possible to fill in inbetween my pecs with muscle? right now its just ribs

[V1sual B1nary]

If your pecs get real big the rib bit wont show much but you cant build muscle there i dont think

[Toffee Nose]

incline barbell press for upper pec

close grip barbell press for middle of pecs

close grip does triceps,

pec fibres run horizontally not vertically - so you just have to train the whole muscle and eventually it will all become large enough to fill out - but try dumbell flies too

it won't happen overnight

[OutsideCenter]

but try dumbell flies too

x2

[Train2gain.tv]

all good answers, but remember that you cant gain muscle at one part of your chest while adding lots of mass at the opposite side - so the key is also about overall development. Having a good overall thickness will mean that the top inner part of your pecs will also become developed more.. but generally, anything incline will tend to give more emphysis to the top side of the chest and less at the bottom.. good luck

[Vipersg123]

Incline works clavicular head(upper) of the chest and slightly sternal head(lower). Flat bench and decline work mainly the sternal head.

Close grip bench press places more emphasis on the triceps... not the mid chest because mainly.... there is no mid head of the pectoralis major.

I don't like it when people say how can I work on this part of this muscle to make it bigger, when really at this part of the game we are no where enar full development and so you should be working on each muscle the same as any other muscle... overall development of the chest should be the goal.

[mc21]

incline bench ftw

[Big_Dawg]

theres this exercise called throats, well at least thats wat its call over here. This is where u lean back on the bench like you doing pull overs with your head and shoulders on the bench only. Instead of doing a pull over, take two Dumbells and press up like incline bench, bring the weight to your throat. Works upper pec and collar bone area.

[AtownKing187]

Incline & DB Bent arm pullovers should fill that in pretty good. Flyes would do some good also.

[magnate]

Incline pressing will prove the most affective for building the upper chest, but it also has a tendency for many to involve the shoulders more.

If you want to make sure the chest recieves the most benefit, the best thing to do would be to post-fatigue or superset the chest in the inclined position.

For example, Let's say you are inclined BB pressing.

After 1 set of that, superset with a set of inclined DB flyes, rest and repeat.

Or, if you prefer to post-fatigue the chest you can isolate the chest after the power exercise (incline pressing in this case)

For example, lets say you do a 5x5 of BB or DB inclined Press. After the 5 sets, switch to incline fly for 3x5 (arbitrary number, pay no attention to the reps/sets) or another thing such as cable cross overs if available, or even switching to DB pressing in the incline or decline position (this has been shown to reduce shoulder involvement in the pressing movement) or flat as well.
If you do incorporate flyes, aim for maximal stretch in the negative portion of the lift, keep control and be careful not to injure yourself.

Also, you may wish to try 1 1/4 presses. in the incline position, take the BB (or DB) Press it like normal, return to bottom position, press it 1/4 of the way up (position of the bar will resemble that of a floor press at the end of the 1/4 ROM) and return it to the bottom position. That is one rep. Other ways of making presses target hte chest more directly would be longer pauses in the bottom position, wider grip, and even starting the BP from the bottom position.

Any pressing motion will build the upper pectorals, inclined the most directly, just as declined will target the pectoral minor (lower pec) moreso. Try anything really, the most important thing is that you make sure you have adequate recovery, especially if you increase the frequency at which you train your chest in order to bring it up faster.