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View Full Version : Looking for a good upper chest workout



jdudek
01-23-2012, 06:00 PM
My current workout consists of the short width crossover machine, flat dumbell presses and incline dumbell presses. Anything to do with a bar or smith machine is out due to shoulder issues. I've seen people set the cables high and low on the short width crossover machine. I keep them about chest height. Does anyone know if going higher or lower increases the focus on the upper chest? I'm also considering doing incline flys if the shoulders can handle it. Dumbell pullovers from the lying over the bench position are pretty much out also. There is no incline peck deck at the gym either.

induced_drag
01-23-2012, 06:06 PM
Put your compounds first. (Dumbell presses). Just the dumbell presses and crossovers are plenty. You can alternate the cables and hit from different angles if you want to, but really.....its not going to make a huge difference. Dips are a good finishing exercise for chest as well. You can do dumbell flys too.... I just would not do all that in one workout.

It would all depend on your split too....but I can safely say you can do 25-30 reps total of your major compound (not sets) Meaning 3 sets of 10, 4 sets of 7 or 5 sets of 5 and then a few iso exercises. That will be plenty.

Old-Time-Lifter
01-24-2012, 09:00 AM
What is the issue with your shoulders?

Dips might not be a wise move if you have shoulder issues.

InExileVt
01-24-2012, 03:11 PM
Prefer cable flies with varying angles as a finisher. The constant tension feels superior to db flies.

CardinalRB34
01-24-2012, 03:30 PM
the right routine will depend on what exactly is wrong with your shoulder.

jdudek
01-24-2012, 05:46 PM
A little bit of tendonitis and bursitis. Above the head motions are limited in my workout except for lat pulldowns. Haven't worked shoulders since I started lifting 6 years ago. I do a 10 min warmup of rotator cuff excercises that I was given by the orthopedic dr. I always have to bring on new excercises one by one and test them to make sure everything feels all right. I have been lifting light with the same weight for each excercise concentrating on form and use of the muscle I am working. I keep my rest periods from 60-90 seconds to bring the muscle to fatigue quicker instead of letting it rest and recover.

ruining
01-26-2012, 11:34 AM
I went through a really rough time with my shoulders when I started working out a few months ago. I started going to a sports injury specialist, a.k.a., physical therapist and he's spent the last 4 weeks doing deep stretches of the surrounding area. On my own, I do the sleeper stretch, (even though some experts say not to) under the advisement of my P.T. as well as Parallel Arm Shoulder Stretch. Just in the first couple of weeks, I was able to start the military press when I couldn't even do the motion to begin with. I wasn't able to do any chest aside from the dumbell press to begin with.

I was able to do machine flys because it helped restrict the range of motion and I was able to do more weight without involving too much shoulder to help stabilize the load.

One thing that was unknowingly really aggravating my shoulder problem was doing internal rotations, but the external rotations help to strengthen and eliminate pain.