Thread: Upper chest routine

The incline bench press targets the clavicular portion of the pectoralis major muscle. The clavicular head of the pectoralis major develops the most during incline press work. The clavicular attachment is the upper chest. The sternal attachment is the lower chest.
Anatomy of the Pectoralis Major

The clavicular portion of the pectoralis muscle originates on the anterior medial side of the clavicle. The insertion of this muscle is on the anterior humerus. The sternal attachment originates on the anterior sternum and on the 2nd and 6th ribs and inserts on the upper anterior portion of the humerus.

Function of the Pectoralis Major (Clavicular)

The primary movements of the upper chest are transverse flexion, transverse adduction, internal rotation, adduction, flexion and abduction.
Hand Spacing

A 1995 study published in the "Journal of Strength of Conditioning Research" looked at the effects of bench press exercises on the five shoulder muscle groups. The researchers concluded that the clavicular head is activated with a narrow hand spacing during an incline press. Within the same study, the researchers also found the incline press stimulated a higher motor unit recruitment in the upper chest but not in the lower chest.
Types of Incline Bench Press

Two of the most common incline bench press exercises are barbells and dumbbells. Other types of incline machines often seen at gyms are incline cable, Smith machine with incline bench, and lever-loaded incline press.
Considerations

A decline bench press with a wide grip engages overall pectoral muscles more effectively than incline and flat bench.

arnie had amazing upper pecs

Thank you arnie1947 for that great information.

What is your opionion on the angle of incline that should be used?? 30 degrees ?? 45 degrees ?? a variation of a couple different angles ??

Also, what is your opinion on how I now do my chest workout?? My current routine is 4 days on (chest on day 1), one to two days off depending on how my joints and tendons feel. One chest workout is just incline work (barbell press, dumbell, press, flyes, & cable crossovers) ; one chest workout is just flat work (barbell press, dumbell press, flyes, & dips). I alternate each time I start a new 4 day on, one to two day off cycle...

Lastly, where should I incorporate declines into this routine??? on flat or incline day??

Originally Posted by pwloiacano

Thank you arnie1947 for that great information.

What is your opionion on the angle of incline that should be used?? 30 degrees ?? 45 degrees ?? a variation of a couple different angles ??

Also, what is your opinion on how I now do my chest workout?? My current routine is 4 days on (chest on day 1), one to two days off depending on how my joints and tendons feel. One chest workout is just incline work (barbell press, dumbell, press, flyes, & cable crossovers) ; one chest workout is just flat work (barbell press, dumbell press, flyes, & dips). I alternate each time I start a new 4 day on, one to two day off cycle...

Lastly, where should I incorporate declines into this routine??? on flat or incline day??

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@ pwloiacano

TRAIN ACCORDING TO BODYTYPE , AND FIND OUT IF YOU HAVE ANY WEAK POINTS , IF THE BASIC BARBELL BENCH PRESS , HAS NOT BEEN EFFECTIVE IN BRINGING GAINS MASS GAINS IN YOUR UPPER CHEST AREA , THEN ,

CHECK OUT arnolds encyclopedia ,

since training equipment and bodytype , shoulder length , gripping stance and bodytype variations are different for different individuals , it's better if you ''individualize your upper chest training , find out , what works for you..

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Bodybuilding.com - What Is The Best Workout Scheme To Focus On A Lagging Body Part? - Workout Of The Week

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If you feel that you're not reaching your goals of having a firm upper chest with your current workout then try this new take on the bench press from Jim Stoppani, the Senior Science Editor of "Muscle And Fitness" and "Flex" magazines!

Bodybuilding.com - Jim Stoppani, PhD Video Article: Are You Using The Wrong Chest Exercise? - Video Articles


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Video Article: The Anatomy Of The Chest With Jim Stoppani

( REVERSE GRIP BENCH PRESS )

Bodybuilding.com Videos - Video Article: The Anatomy Of The Chest With Jim Stoppani

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GOOD LUCK !

Thank you for all of the great information resources!