Hi guys what would you say is the best exercise to work on the upper chest
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04-30-2006, 11:07 AM #1
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04-30-2006, 11:08 AM #2
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04-30-2006, 11:11 AM #3
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04-30-2006, 03:20 PM #9
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04-30-2006, 03:22 PM #10
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04-30-2006, 03:23 PM #11
My upper chest was always lagging. I made some changes to my workout and have made great gains. Here is the whole thing with the upper chest exercises in bold. This workout stresses upper chest while still hitting the rest of the chest as well. Its using the priority principle, so for each movement I am hitting the upper chest first, ie Incline BB before Flat BB, Incline Flys before flat flys, etc.
*Incline BB Press (12, 10, 8) Heavy, ramping up in weight each set
designed to build mass and power in the upper chest
*Flat BB Press (12, 10, 8) Moderate, ramping up weight in each set
for mass and power in upper and lower chest
*Incline Flys (12, 10, 8) Moderate, concentrate on form going slowly
designed to sculpt the upper chest
*Flat Bench Flys (12, 10, 8) Heavy, concentrate on form going slowly
designed to sculpt the entire chest
*Incline DB Press (12, 10, 8) Moderate Weight
upper chest mass builder, gives better range of motion than BB, lower weight until DB is touch your shoulders, then press up
*Flat DB Press (12, 10, 8) Moderate Weight
total chest mass builder, gives better range of motion than BB, lower weight until DB is touch your shoulders, then press up
*Cable Crossovers, pins set low (12, 10, 8) Light Weight, very slow
go very slowly, designed to hit those last remaining fibers and to finish off with a solid pump
*Cable Crossovers, pins set high (12, 10, 8) Light Weight, very slow
go very slowly, designed to hit those last remaining fibers and to finish off with a solid pump
Heavy - weight that allows you to complete the suggested reps, but acheiving total failure on the last rep
Moderate - weight that is challenging, but you could easily force out 1-2 more reps
Light - weight that offers just enough resistance for very slow movements
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04-30-2006, 03:40 PM #12
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04-30-2006, 07:49 PM #20
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05-01-2006, 12:37 AM #21
For bodybuilding and not practical strength applications, my money is on Incline Lever Lying Fly, although I am not sure if there is a machine that can do that so my second vote would go to incline dumbell fly.
I do incline dumbell press because I like them and they are convenient, but I don't know why people get down on the fly motion, that's the way the pectorals are intended to activate and it mostly removes the tricep from the pectoral motion. Of course it does not remove the anterior deltoid because it's almost impossible to activate the chest without the shoulder. Now incline dumbell will allow you to load the chest the most, but they will not work the pecs the most specifically. So maybe it's a tie. I think both are important for BBers.
And some would argue that the Atrainer incline cable fly with the supinated grip is #1
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05-01-2006, 01:08 AM #22Originally Posted by MantisShrimp
Last edited by alan aragon; 05-01-2006 at 03:33 PM.
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05-01-2006, 01:56 AM #23
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05-01-2006, 03:21 AM #24
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05-01-2006, 01:21 PM #25
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05-01-2006, 01:27 PM #26Originally Posted by B_Master_FlashGettin Crazy With MANIAC
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05-01-2006, 01:32 PM #27
Also consider trying flat/incline bb bench press to the neck (w/a spot or in a smith machine), where you lower the bar to your clavicles. Helps me better target the upper pecs. Also, I will usually either do a few sets of low-cable cross-overs or reverse-grip front dumbbell raises. The key is really concentrating on squeezing the pecs at the top of those two exercises; I typically will hold the contracted position for a second or two before starting on the negative. This not only gives your upper pecs a good burn, but when done correctly, it helps to establish the mind/muscle connection so that you become really aware of the area you're trying to target during compound movements. Just make sure if you try the reverse-grip front raises that you keep a slight bend at the elbow and raise the dumbbells up and toward each other so you're able to squeeze them together at the top.
I also noticed some improvement in my upper pecs when I started doing overhead press directly after my chest exercises. I never used to do any kind of delt work - I was a coed cheerleader for 6 years and all the stunting we did w/the girls made my shoulders so huge already that I didn't want them to overshadow the rest of my upper body. It's funny now though because after reintroducing overhead press, I've noticed more size and definition in my upper pecs vs my delts.You're = you are.
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04-08-2013, 11:11 AM #28
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Problem with DB press is because its not fixed, your body will take the least route of resistance. Hence it won't hit the weaker part of your muscle, you will naturally, unconsciously complete a range of movement using the strongest... If you free weight DB a lot and stay away from the smith machine jump on that for a month... See the growth.... Body building is all about continually shocking the body, routine is deadly, if your not seeing change, change what you're doing
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04-08-2013, 12:09 PM #29
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04-08-2013, 02:19 PM #30
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i'm actually going to mention two of them. my favorites are incline db press and incline hammer strength presses. i cant really use the barbell too much cause it really hurts and tweaks my shoulder a bit too much for my liking. but these two exercises really give me a great pump and i can get a really good hard squeeze. i use them every single week and i just change up the rep schemes and rep tempos to make them feel different each and every week. so those are my two choices.
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