Upper Chest

[MikeMerrill]

I'm looking to build my upper chest because I think it lacks compared to the rest of my chest.

My chest is not small, but the upper and more specifically upper inner portion lacks.

For upper chest exercises I do declined press, both normal and close grip.

Any input on exercises that will put mass on my upper chest would be great. Thanks.

[iSkinny]

You should be doing incline, not decline...

[GreenWave1]

You should be doing incline, not decline...

^^^This.

[Leichner]

Incline, Incline, Incline, and more Incline! Decline hits the lower peck!

Incline Dumbbell Press with your elbows near the body (don't chicken wing). Keep your palms facing slightly inward. Watch this Bob Glass video for a demonstration of proper technique: http://www.bodybuilding.com/fun/glasscut3.htm

Incline Dumbbell Fly is also an effective upper-chest lift. Focus on the stretch at the bottom and the squeeze at the top.

Did I mention Incline?!

[Lilhoose]

incline bb bench press, incline db bench press, and incline flies will help develop your upper chest. but still make sure you do flat and decline movements.

[Bullit.]

as post above and cables for inner peck

[hardcore1]

Everytime you workout chest.. Begin with incline part first doing your incline db press or bar press and whatever else you do for it. This way yourll be able to get most out of it..

Also maybe add incline flys.

[MikeMerrill]

I'm looking to build my upper chest because I think it lacks compared to the rest of my chest.

My chest is not small, but the upper and more specifically upper inner portion lacks.

For upper chest exercises I do declined press, both normal and close grip.

Any input on exercises that will put mass on my upper chest would be great. Thanks.

You'll have to excuse the type. I meant to say incline but was in a rush to get into the shower.

Through reading what you guys have said I guess I just need to give it time. Hopefully my upper pecs catch up to the rest of my pecs before my first comp.

[mattholmes1]

You can't spot train your chest.

[Stuarty1984]

You can train the upper part of your chest you plum!

[buffgrk]

Hit up the incline angles, alternate the angles, use dumbells, barbells.. flyes, presses, cable work, mix it up

[Ironlife]

Hit up the incline angles, alternate the angles, use dumbells, barbells.. flyes, presses, cable work, mix it up

^^^ The angles are very neccessary and should not be overlooked^^

OP get away from the decline, if you want to focus on the upper chest..

[chazzy1864]

I'm looking to build my upper chest because I think it lacks compared to the rest of my chest.

My chest is not small, but the upper and more specifically upper inner portion lacks.

For upper chest exercises I do declined press, both normal and close grip.

Any input on exercises that will put mass on my upper chest would be great. Thanks.

You should always prioritize a lagging area. So that means incline movements should take priority on your chest days. As Buff said, mix it up. BB, DB, Cables. Do presses, and flyes, all of it.

Your upper chest is most likely lagging, becasue many of us start out, believing that nonsense that the flat bench works the entire chest evenly. When really it is a lower chest builder. So we do flat bench, decline bench, and incline bench. So that is a 2:1 ratio of lower:upper chest work.

[caso81]

i had the exact same problem with upper pecs. as mentioned before, do incline first, when you are fresh. makes a big difference. maybe add in some cable crossovers on an incline bench. really squeeze and feel contraction. it made a big difference for me once i was adding that in addition to my regular work load. run the rack on dumbells. i wouldnt stray too far away form power compound exercises, that should be every workout. but flies and cable crossovers are very valuable if executed correctly

[fitmember]

Incline, Incline, Incline, and more Incline! Decline hits the lower peck!

Incline Dumbbell Press with your elbows near the body (don't chicken wing). Keep your palms facing slightly inward. Watch this Bob Glass video for a demonstration of proper technique: http://www.bodybuilding.com/fun/glasscut3.htm

Incline Dumbbell Fly is also an effective upper-chest lift. Focus on the stretch at the bottom and the squeeze at the top.

Did I mention Incline?!

Cant get the link to work

incline bb bench press, incline db bench press, and incline flies will help develop your upper chest. but still make sure you do flat and decline movements.

How many sets of incline over the others should you do??

Just wanting opinions my upper is laggin to

[DaveyC22]

Once I made incline my priority, I saw significant gains relatively quickly.

I start with Incline BB, then move to Flat DB, then Incline Flyes, then Cable Crossovers or Pullovers.

[chazzy1864]

How many sets of incline over the others should you do??

Just wanting opinions my upper is laggin to

About tree fifty.





For starters, try switching your ratio of upper to lower work. If you aren't seeing the progress you want, add in more volume for upper. We can't say how much you'll need to see results.

[dabiggest]

Any incline is the way to go. To hit my inner/upper chest, I like doing standing cable flyes with the cables on the lowest height selection.

[thelostfew]

Inclined for upper chest declined for lower and falt bench for overall

[chazzy1864]

Inclined for upper chest declined for lower and falt bench for overall

Wrong.

[Leichner]

Cant get the link to work




How many sets of incline over the others should you do??

Just wanting opinions my upper is laggin to

Sorry bro. I tried it again, and it worked for me...if you can't get it to work, go to the video series library on bodybuilding.com, episode 3 of Getting cut with Glass...

[Inagren]

The link worked for me as well. Just thought I'd say thanks for the link, since it's what I was wanting help with as well .

[fitmember]

Sorry bro. I tried it again, and it worked for me...if you can't get it to work, go to the video series library on bodybuilding.com, episode 3 of Getting cut with Glass...

Yeah i looked it up and watched , thanks