upper/middle chest excersize

[shrimpster]

i have been lifting on and off for a while now, and this has been a problem for me for a while now. you can pretty much see my rib cage at the middle of my chest, is like i got nothing there. but the bottom and sides are pretty full. i almost feel like i have man boobies. im 19 years old 5'10 165, so its not THAT full, but its pretty good, im also, i tihnk an ecto/hard gainer. can someone with big manly pecs tell me what workouts they do for their chest that gave them good results?

[rockhuddy]

My chest workout is db incline, flat bench flyes, and dips, but it sounds like you need to eat a lot more if you want to pack on some size. Remember, more muscle = more weight = more food.

[ERB]

My chest workout is cable crossovers, flat bench machine, decline db press, incline db press.

[dp13368]

I do chest 2 days per week.

Day 1:

DB Flat press: warmup then 10, 8, 6 reps
Incline BB press: 10, 8, 6
Flat DB flies: 10, 8, 6

Day 2:

BB Flat press: warmup then 5x5
Incline DB press: 10, 8, 6
Decline BB press: 10, 8, 6

[specr89]

try putting more focus into ur incline benches to develop that upper chest more. (IE: do that as ur first excercise of your workout). Also, switching to a closer grip puts more emphasis on your tris and inner chest, so you might wanna try that out.


You can actually try this out right now. Take one of your arms and similuate a bench press movement. Set your grip wide apart and take ur other hand feel the part which seems to be emphasized. (outer).

Now, move your grip so its like a close-grip bench. And repeat. You SHOULD feel your inner pecs working a bit more. (the close grip forced your pecs to squeeze)


EDIT: I notcied your doing a machine for your bench. Fix that RIGHT NOW! =P.

[dp13368]

EDIT: I notcied your doing a machine for your bench. Fix that RIGHT NOW! =P.

I didn't notice that, definitely fix that.