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  1. #1
    Registered User IanNy643's Avatar
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    Is incline press for upper chest a myth?

    I read somewhere that doing incline press for upper chest is a myth? I'm pretty confused. I'm actually just looking to build my upper chest currently (i don't want to push out the manboobs lol) but i don't want to start until i can figure out if it will really work the upper chest and avoid the lower chest. Last thing is is more definition in undesirable places. Just looking for some feedback. TY in advance.
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    Originally Posted by IanNy643 View Post
    I read somewhere that doing incline press for upper chest is a myth? I'm pretty confused. I'm actually just looking to build my upper chest currently (i don't want to push out the manboobs lol) but i don't want to start until i can figure out if it will really work the upper chest and avoid the lower chest. Last thing is is more definition in undesirable places. Just looking for some feedback. TY in advance.
    It's not a myth. Go right ahead and work your upper chest at an incline angle.
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    Originally Posted by Jean-Paul4447 View Post
    It's not a myth. Go right ahead and work your upper chest at an incline angle.
    x2

    incline work ballooned up my upper/inner chest
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  4. #4
    Registered User IanNy643's Avatar
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    can incline press still work lower chest, just not as much? i'm confused on that? or does it really isolate the upper area? Because the chest seems all connected.
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    Registered User 1984 JPS's Avatar
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    Yeah I used to do just flat bench, then I realized I had like no upper chest. I stopped doing flat bench completely and added incline bench and finished with incline flyes, I can see a difference, ill put flat bench back in when im satisfied the top has caught up then ill do them all.

    Andy.
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  6. #6
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    Originally Posted by IanNy643 View Post
    can incline press still work lower chest, just not as much? i'm confused on that? or does it really isolate the upper area? Because the chest seems all connected.
    No. It doesn't 'isolate' the upper chest. It'll work your lower chest, delts and tris. But it'll put great focus on the upper chest.
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  7. #7
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    That argument applies moreso in relation to 'inner pec outer pec' arguments, not do upper/lower pec. All muscle groups are is a series of fibres. In the pec, there are fibres running between locations that better exert force in a certain direction than others.
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    That argument applies moreso in relation to 'inner pec outer pec' arguments, not do upper/lower pec. All muscle groups are is a series of fibres. In the pec, there are fibres running between locations that better exert force in a certain direction than others.

    It's sort of like how yeah, the quadriceps all extend the knee together, but at different parts of the motion, or with different angles on the leg, this can vary a big sometimes.
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    Registered User freebird66's Avatar
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    Just make sure that the incline bench is set at 30 degrees of incline (35 at the max). If it is more than that you will put too much load on the shoulders and not enough on the upper chest that you are trying to work.
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    applesauce the destroyer sanpedro's Avatar
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    Originally Posted by jules_d1 View Post
    I've read this in many places. People claim that it cannot "target" the upper pecs as stimulation is an all or nothing movement.As the whole pectorial muscle must contract,it must place an even load on the whole muscle is their reasoning
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  11. #11
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    Wow, strong over analysis.

    It's a great overall mass builder for the chest, and yes it builds a great upper chest. Mine gets incredibly swole. And I don't do flat bench because I feel that it's far less productive.

    Incline bench and low cable pulley flies are essentially the only mass builders I do for my chest (yes, flies can build a ton of mass). Cap your chest workouts off with pull overs and you're set.
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  12. #12
    caught you mirin Devils's Avatar
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    Well I had never done incline press since about 4 months ago, I also had no mass on upper chest. 4 months in from just adding incline to my routine, I've added substantial mass to my upper chest area.
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    Its A Myth
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    Incline Presses are a great way to stimulate your upper chest
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    Incline dumbell and dips was all i did for my chest for a few month even though i changed programs this and accasional fly's was all i did for my chest and my chest grew very nicely. My ''upper chest'' is right in proportion with my ''lower chest''

    right now i'm doing flat dumbell bench and flys for about 3 more month (even if program changes ill sitll do those lifts) and i expect some big improvements

    point is

    just focuz on incline or flat and it should grow nicely but don't leave dips and flys out

    idk this is what works for me might work for you??
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    pecs major has 2 heads, sternal and clavicular. by doing incline ur targeting the clavicular head more. im guessing it would be similar to delt training. deltoid muscle has 3 heads and u can target each head.
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    you want upper chest.....dumbbells bro. Heavy.
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    Originally Posted by IanNy643 View Post
    I read somewhere that doing incline press for upper chest is a myth?.
    you should go ahead and stop reading anything from that source
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    Just do incline + flat, decline or dips. Do them all, in one giant set for best results
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    don't lie

    you didn't read that anywhere
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    Of course it's not a myth, there's an article on t-mag somewhere that explains it all very well. Duck's right though, yeah it's a muscle group, you won't be able to totally stop fibres from helping, but by forcing it up there the upper fibres take more load.

    Now, whether it's the best thing to do to have shapely upper chest definition is debatable though, because people might focus too much on incline work and not lowering their bodyfat.

    Another thing is: everyone forges the incline flies!
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    Originally Posted by sanpedro View Post
    don't lie

    you didn't read that anywhere
    I've read this in many places. People claim that it cannot "target" the upper pecs as stimulation is an all or nothing movement.As the whole pectorial muscle must contract,it must place an even load on the whole muscle is their reasoning
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  23. #23
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    Originally Posted by LSU1 View Post
    you should go ahead and stop reading anything from that source
    probably read that from the same place the "rows/chins for biceps" myth came from.....
    Aye, infractions and I may behave. Ban, and I won't post... at least a while. And dying in my bed, many years from now, would I be willin' to trade ALL the days, from this day to that, for one chance, just one chance, to come back here and tell the mods that they may take my reps, but they'll never take... OUR RANT!
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  24. #24
    Registered User DoubleWide's Avatar
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    Place left hand on right pec. With your right arm, start doing pressing movements straight down (dips). Keep doing pressing movements through all angles until you reach the overhead press movement. Now you've felt how your pec and front delt are at each angle.
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  25. #25
    Registered User jgreystoke's Avatar
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    Thanks of that, DW.
    Old Man Strength:

    http://forum.bodybuilding.com/showthread.php?t=148519323&page=16

    Novices:

    http://articles.elitefts.com/training-articles/the-young-skinny-training-with-add-guy%E2%80%99s-guide-to-gaining-mass-and-strength/

    Beyond novice:

    Jim Wendler's 5 3 1(has bodybuilding templates)
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  26. #26
    Registered User DANXXX's Avatar
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    Incline press and fly's did amazing things for my upper chest, I used to have next to no upper chest and u could see my collar bone easily, now since I started doing incline work collar bone is pretty hidden.
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  27. #27
    Registered User The_Template's Avatar
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    incline press for upper chest, ya-yeeeeeeha
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  28. #28
    The BACKMAN DJAuto's Avatar
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    No.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  29. #29
    Supplement Logger papi93's Avatar
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    Originally Posted by IanNy643 View Post
    I read somewhere that doing incline press for upper chest is a myth? I'm pretty confused. I'm actually just looking to build my upper chest currently (i don't want to push out the manboobs lol) but i don't want to start until i can figure out if it will really work the upper chest and avoid the lower chest. Last thing is is more definition in undesirable places. Just looking for some feedback. TY in advance.
    Incline press will target the clavicular pecs.
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  30. #30
    High Plains Lifter Mark1T's Avatar
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    Originally Posted by jimjunkie View Post
    Its A Myth
    Sure about that?
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