upper pec

alexvega · 11-07-2009, 02:08 PM

hi people. i need some help how can i improve my uper pec. some exercise variations. you know some diferente.
thanks

njc · 11-08-2009, 12:31 AM

Well the obviouis answer that would come to anybodies mind is "do incline presses" or any sort of incline movement for that matter. I don't know though man...you only have ONE pec major muscle. It does not (anatomically) differentiate into "upper" "middle" or "lower" as far as orientation of the various fibers are concerned.

Just my quick two pennies worth.

HialeahChico305 · 11-08-2009, 12:34 AM

I love to start with incline heavy dumbells. I feel it helps a whole lot on the development of your pectorals. If you want mass you need that good form and heavy weight bro.

alexvega · 11-09-2009, 07:35 AM

thanks bros for reply, yes i do incline press, but i think i need a little more mas
talking about good form and heavy. well IMO it´s very dificult use lift heavy and keep the good form. may be if i have a partner but in my position i don´t have it

thanks

**Merkaba** · 11-10-2009, 12:22 AM

There is no upper pec. Are you bulking and lifting heavy? How many calories are you eating and what your chest workouts look like?

alexvega · 11-10-2009, 02:03 PM

Quote:

Originally Posted by Merkaba

There is no upper pec. Are you bulking and lifting heavy? How many calories are you eating and what your chest workouts look like?

why do u said that? have u seen a anatomia book?

Mags · 11-10-2009, 05:19 PM

I think Merkaba is just reiterating njc's point: the chest is all one mass, it's not divided into sections like various exercises suggest. I assume the question regarding calories, bulking and whether you're lifting heavy or not, is all to do with if you want more chest growth, you need to left heavy and ensure you consume the calories to enable it to grow. If you're training hard but not eating enough to capitalise on your hard work, you probably won't see much development. Apologies if you know this already, and sorry if I'm not clear and my choice of words are poor.

alexvega · 11-10-2009, 08:25 PM

Quote:

Originally Posted by Mags

I think Merkaba is just reiterating njc's point: the chest is all one mass, it's not divided into sections like various exercises suggest. I assume the question regarding calories, bulking and whether you're lifting heavy or not, is all to do with if you want more chest growth, you need to left heavy and ensure you consume the calories to enable it to grow. If you're training hard but not eating enough to capitalise on your hard work, you probably won't see much development. Apologies if you know this already, and sorry if I'm not clear and my choice of words are poor.

thanks bro, nono u don´t have to give apologize-
good point talk about calories.

in my experience,. when i went to medical school i remember to see the uper midle and low chest section, i know it s just one muscle, but the fibers come from three diferent directions.

thanks for the reply people.

T_man · 11-11-2009, 07:12 AM

But aren't the different fibres designed to move the shoulder joint at different angles? As in, just the way the bicep is one muscle, you can work your brachialis or not, or the triceps are one, you can emphasise different "heads" of the muscle.
For example, If you do cable crossovers, the upper middle area does not contract until your arms are close together.

And if it is all "one" muscle that one muscle how come the upper region of people who do not do incline.

I'm still on the fence on this one.

jderksen · 11-11-2009, 10:13 AM

low to high cable crossovers

Triple Threat · 11-11-2009, 11:41 AM

Quote:

Originally Posted by T_man

And if it is all "one" muscle that one muscle how come the upper region of people who do not do incline.

Could you translate that into English?

T_man · 11-11-2009, 02:36 PM

I got distracted halfway through ^_^

meant to say how come it doesn't grow as fast as the lower pec till you start incorporating incline into the routine? I've noticed this in myself and numerous other "gym buddies"

Phineas · 11-11-2009, 08:27 PM

You can't isolate a portion of your chest. Doing incline and decline chest work is to (a) provide a wider variety of stimulus to help the associated muscles make steady gains and (b) to place a little extra emphasis on a portion of the chest. It's like how you can position your legs and feet differently in squats to vary the lift and work different parts of the leg slightly more. Wide stance doesn't place all the work on the adductors, but it gives a little extra oomph. Same with front squats...they give the quads extra work, but aren't "isolating" them.

In the end, it's just to provide a healthy variety of training. The chest works as one.

alexvega · 11-12-2009, 01:27 PM

ok..........it works like one.

AKIRA · 11-12-2009, 03:24 PM

A good rule of thumb to make an example of the pectorals if I ask you to isolate and flex the upper area of the pecs, then the lower, can you do it?

alexvega · 11-12-2009, 08:38 PM

Quote:

Originally Posted by AKIRA

A good rule of thumb to make an example of the pectorals if I ask you to isolate and flex the upper area of the pecs, then the lower, can you do it?

u can´t flex the pec, it does not a joint structure.

AKIRA · 11-13-2009, 08:46 AM

I am isolating and flexing my left one right now.

roastchicken · 11-13-2009, 09:37 AM

i am just speculating but-

If you stand in the Anatomical postition and flex your pectoral the lower sweep will harden and the striations in the lower portion will appear, however if you then raise your arms to your sides parallel to the ground and flex again their should be a more or less even 'hardness' across the pectoral regions upper and lower. Now again raise your arms to your sides but above the horizontal plane as if you wre performing incline presses,now flex. The 'upper' region should now be the hardess showing striations across the clavicle. One point of this is that when the arms are raised up the lower portion of the chest is more stretched to compensate for the angle of the press and will not engage in the same manner it would in a flat or decline movement.

Does this demonstrate the isolation of pectoral regions ?

RC

alexvega · 11-13-2009, 02:42 PM

Quote:

Originally Posted by roastchicken

i am just speculating but-

If you stand in the Anatomical postition and flex your pectoral the lower sweep will harden and the striations in the lower portion will appear, however if you then raise your arms to your sides parallel to the ground and flex again their should be a more or less even 'hardness' across the pectoral regions upper and lower. Now again raise your arms to your sides but above the horizontal plane as if you wre performing incline presses,now flex. The 'upper' region should now be the hardess showing striations across the clavicle. One point of this is that when the arms are raised up the lower portion of the chest is more stretched to compensate for the angle of the press and will not engage in the same manner it would in a flat or decline movement.

Does this demonstrate the isolation of pectoral regions ?

RC

you are talking about muscle contracction and relax.

flex your leg------ready.,? now flex the pectoral ,it´s not flexion move!

AKIRA · 11-13-2009, 06:37 PM

Oh my god...

Instead of flex, I shouldve said contract.

alexvega · 11-13-2009, 08:54 PM

Quote:

Originally Posted by AKIRA

Oh my god...

Instead of flex, I shouldve said contract.

yea man!

AKIRA · 11-13-2009, 10:47 PM

Ok, Im getting the fuck out of here.

fufu · 11-14-2009, 12:03 AM

Quote:

Originally Posted by AKIRA

Oh my god...

Instead of flex, I shouldve said contract.

v3ga0WNEEDD!!@!11

T_man · 11-14-2009, 09:02 AM

Quote:

Originally Posted by roastchicken

i am just speculating but-

If you stand in the Anatomical postition and flex your pectoral the lower sweep will harden and the striations in the lower portion will appear, however if you then raise your arms to your sides parallel to the ground and flex again their should be a more or less even 'hardness' across the pectoral regions upper and lower. Now again raise your arms to your sides but above the horizontal plane as if you wre performing incline presses,now flex. The 'upper' region should now be the hardess showing striations across the clavicle. One point of this is that when the arms are raised up the lower portion of the chest is more stretched to compensate for the angle of the press and will not engage in the same manner it would in a flat or decline movement.

Does this demonstrate the isolation of pectoral regions ?

RC

Fo real this is what I'm talking about. I know the science says different in an ideal situation but the real life implications don't seem to match the theory imo.

alexvega · 11-14-2009, 05:47 PM

Quote:

Originally Posted by fufu

v3ga0WNEEDD!!@!11

mi no entiende dicen ustes los americanos!.

alexvega · 11-14-2009, 06:07 PM

Quote:

Originally Posted by AKIRA

Ok, Im getting the fuck out of here.

relax we are just given point of wiews.

Doublebase · 11-14-2009, 07:20 PM

Quote:

Originally Posted by fufu

v3ga0WNEEDD!!@!11

A first. Akira out.

HeismanWatch · 11-15-2009, 04:57 AM

You want to work the upper pec? Just work it!

What stimulates contracting that part of the pec muscle includes, 1) Incline presses (dumbbell or bar, or both), chin up chest out cable crossovers (low to high), push ups with your feet up high. It's not that complicated.

You have to do heavy weight, if your genetics aren't there!

Between sets it is nice to contract your pec muscles, left and right, while performing the same motion as the cable crossovers to feel the muscle with that special pump! You can do this every morning before hitting the shower just to keep that part of the pec muscle stimulated, which helps with recovery.

Para mi es demasiado facil! Chevere pana!

11-07-2009, 02:08 PM	#1
alexvega simpsom Join Date: Aug 2004 Location: costaRica Posts: 1,231 Photos: 23	upper pec hi people. i need some help how can i improve my uper pec. some exercise variations. you know some diferente. thanks

11-08-2009, 12:31 AM	#2
njc Registered User Join Date: Jan 2005 Location: located Posts: 795	Well the obviouis answer that would come to anybodies mind is "do incline presses" or any sort of incline movement for that matter. I don't know though man...you only have ONE pec major muscle. It does not (anatomically) differentiate into "upper" "middle" or "lower" as far as orientation of the various fibers are concerned. Just my quick two pennies worth. "Never take a fence down until you know the reason it was put up"

11-09-2009, 07:35 AM	#4
alexvega simpsom Join Date: Aug 2004 Location: costaRica Posts: 1,231 Photos: 23	kkk thanks bros for reply, yes i do incline press, but i think i need a little more mas talking about good form and heavy. well IMO it´s very dificult use lift heavy and keep the good form. may be if i have a partner but in my position i don´t have it thanks

11-10-2009, 12:22 AM	#5
Merkaba "King of Cheat Meals" Moderator Join Date: Jan 2008 Location: sc Posts: 1,625	There is no upper pec. Are you bulking and lifting heavy? How many calories are you eating and what your chest workouts look like? Ban 2 1/2 's !!!!!! -------------------------------------------- Some Pics. All Natural

11-10-2009, 05:19 PM	#7
Mags LG Sciences Rep. Join Date: Oct 2004 Location: East London, UK Posts: 1,082 Photos: 15	I think Merkaba is just reiterating njc's point: the chest is all one mass, it's not divided into sections like various exercises suggest. I assume the question regarding calories, bulking and whether you're lifting heavy or not, is all to do with if you want more chest growth, you need to left heavy and ensure you consume the calories to enable it to grow. If you're training hard but not eating enough to capitalise on your hard work, you probably won't see much development. Apologies if you know this already, and sorry if I'm not clear and my choice of words are poor. These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

11-11-2009, 07:12 AM	#9
T_man Registered User Join Date: Mar 2009 Location: Leeds, England Posts: 1,249 Photos: 1	But aren't the different fibres designed to move the shoulder joint at different angles? As in, just the way the bicep is one muscle, you can work your brachialis or not, or the triceps are one, you can emphasise different "heads" of the muscle. For example, If you do cable crossovers, the upper middle area does not contract until your arms are close together. And if it is all "one" muscle that one muscle how come the upper region of people who do not do incline. I'm still on the fence on this one. Cheat on your girlfriend, not on your meal.

11-11-2009, 10:13 AM	#10
jderksen Registered User Join Date: Feb 2007 Location: Ontario, Canada Posts: 15	low to high cable crossovers

11-11-2009, 02:36 PM	#12
T_man Registered User Join Date: Mar 2009 Location: Leeds, England Posts: 1,249 Photos: 1	I got distracted halfway through ^_^ meant to say how come it doesn't grow as fast as the lower pec till you start incorporating incline into the routine? I've noticed this in myself and numerous other "gym buddies" Cheat on your girlfriend, not on your meal.

11-11-2009, 08:27 PM	#13
Phineas Registered User Join Date: Oct 2008 Location: British Columbia, Canada Posts: 122	You can't isolate a portion of your chest. Doing incline and decline chest work is to (a) provide a wider variety of stimulus to help the associated muscles make steady gains and (b) to place a little extra emphasis on a portion of the chest. It's like how you can position your legs and feet differently in squats to vary the lift and work different parts of the leg slightly more. Wide stance doesn't place all the work on the adductors, but it gives a little extra oomph. Same with front squats...they give the quads extra work, but aren't "isolating" them. In the end, it's just to provide a healthy variety of training. The chest works as one. Training the mind is equally, if not more, important than training the body. If you can learn to transcend natural limitations, and force your mind into your muscle, your strength will know no bounds.

11-12-2009, 01:27 PM	#14
alexvega simpsom Join Date: Aug 2004 Location: costaRica Posts: 1,231 Photos: 23	ok..........it works like one.

11-12-2009, 03:24 PM	#15
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	A good rule of thumb to make an example of the pectorals if I ask you to isolate and flex the upper area of the pecs, then the lower, can you do it? 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

11-13-2009, 08:46 AM	#17
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	I am isolating and flexing my left one right now. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

11-13-2009, 09:37 AM	#18
roastchicken Registered User Join Date: Oct 2008 Location: UK Posts: 140	i am just speculating but- If you stand in the Anatomical postition and flex your pectoral the lower sweep will harden and the striations in the lower portion will appear, however if you then raise your arms to your sides parallel to the ground and flex again their should be a more or less even 'hardness' across the pectoral regions upper and lower. Now again raise your arms to your sides but above the horizontal plane as if you wre performing incline presses,now flex. The 'upper' region should now be the hardess showing striations across the clavicle. One point of this is that when the arms are raised up the lower portion of the chest is more stretched to compensate for the angle of the press and will not engage in the same manner it would in a flat or decline movement. Does this demonstrate the isolation of pectoral regions ? RC My current journal - http://www.ironmagazineforums.com/on...more-best.html enter this code at the checkout at myprotein.co.uk to recieve a discount ! MP72221

11-13-2009, 06:37 PM	#20
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Oh my god... Instead of flex, I shouldve said contract. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

11-13-2009, 10:47 PM	#22
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 8,787 Photos: 3	Ok, Im getting the fuck out of here. 6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

11-15-2009, 04:57 AM	#28
HeismanWatch Registered User Join Date: Jul 2009 Location: Houston Posts: 2	You want to work the upper pec? Just work it! What stimulates contracting that part of the pec muscle includes, 1) Incline presses (dumbbell or bar, or both), chin up chest out cable crossovers (low to high), push ups with your feet up high. It's not that complicated. You have to do heavy weight, if your genetics aren't there! Between sets it is nice to contract your pec muscles, left and right, while performing the same motion as the cable crossovers to feel the muscle with that special pump! You can do this every morning before hitting the shower just to keep that part of the pec muscle stimulated, which helps with recovery. Para mi es demasiado facil! Chevere pana! Last edited by HeismanWatch : 11-15-2009 at 05:05 AM.

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