Thread: Upper Chest

The thing that helped me most and I posted somewhere else is to pre-exhaust the chest. I use a pec deck, shoulders against the back rest and ass at the very front of the seat (makes it like an incline fly) Do 3-4 sets, fairly heavy but with a full and slow range of motion.

Then what worked for me was inclines, flats and declines (bar or dumbbells, you pick), 3-4 sets, 8-12 reps every chest day. Start with a new angle every week. Bring up the whole chest and the upper pecs will look fuller.

Super set and Giant sets

I do a pretty intensive chest day, it just feels to me, im not getting my upper chest good enough, i mean today, i got it pretty good, could only get 6 reps with 25lb Db for incline DB press before i hit complete failure. After my normal workout, i usually hit some small weights and push ups to get that extra push to failure. Thanks though i will definately try that.

Maybe it is an issue of overtraining it and not allowing enough recovery. Plus, how is your diet, eating enough and getting enough protein.

Try this for 6 weeks and see what happens, it worked wonders for my training partner.

Pick 2 exercises each chest day, anything that is a compound movement. Do 4 sets for each exercise, 8 sets total, and do 8-15 reps, slow and full range of motion. Leave your ego at the door, try it and see what happens. And don't add anything at all to it, 8 sets (not counting warm ups)

The chest contracts as a whole. You can't only contract the upper part. Isolating the upper chest is no more possible than just training one of the muscles in the bicep, you need both to make any contraction. That being said, the best way to increase your upper chest is to make the whole thing bigger. You might want to try doing a heavy exercise, then a stretch exercise, then a rep out. An example of this might be:

Bench 3x5
DB flies 3x10
Incline DB press dropset

Also look in to Triple Drop sets.

Some great advice fellas, I'm taking notes.

Originally Posted by Anabolic5150

Maybe it is an issue of overtraining it and not allowing enough recovery. Plus, how is your diet, eating enough and getting enough protein.

Try this for 6 weeks and see what happens, it worked wonders for my training partner.

Pick 2 exercises each chest day, anything that is a compound movement. Do 4 sets for each exercise, 8 sets total, and do 8-15 reps, slow and full range of motion. Leave your ego at the door, try it and see what happens. And don't add anything at all to it, 8 sets (not counting warm ups)

Diets awesome bro, thats the main thing i have focused on more than anything before starting my cycle...I am COMPLETELY confident in my diet.

Originally Posted by ihateschoolmt

The chest contracts as a whole. You can't only contract the upper part. Isolating the upper chest is no more possible than just training one of the muscles in the bicep, you need both to make any contraction. That being said, the best way to increase your upper chest is to make the whole thing bigger. You might want to try doing a heavy exercise, then a stretch exercise, then a rep out. An example of this might be:

Bench 3x5
DB flies 3x10
Incline DB press dropset

Could i switch it up to where i do:
Incline Bench 3x5
DB flies 3x10
Flat DB press dropset?

Originally Posted by Dustdatarse

Diets awesome bro, thats the main thing i have focused on more than anything before starting my cycle...I am COMPLETELY confident in my diet.

That is great to hear. I mean it when I say it, diet is 90% of the equation. I spun my wheels for a long time until I got my diet in order, now gaining muscle is easier. Not easy, but easier, and we need all the help we can get.

Originally Posted by Dustdatarse

Could i switch it up to where i do:
Incline Bench 3x5
DB flies 3x10
Flat DB press dropset?

Why not. Training isn't set in stone, if it was there would only be one style of training.

Sorry, know the question wasn't directed at me, but I had to chime in.

Originally Posted by Dustdatarse

Could i switch it up to where i do:
Incline Bench 3x5
DB flies 3x10
Flat DB press dropset?

Ya, that was only an example. Training is more flexible than most people realize. You can do some really different stuff and still get results. Some people like to hit every body part twice a week with 15+ sets a workout and some like to do 2 sets per part once a week.

I appreciate the advice guys, anabolic5150, you always give me good advice man, i listen to it and ive used some of the advice youve given me, and its helped...you to ihateschoolmt, i appreciate it. This is an awesome board for sure.

You are welcome Dust, we are all here to learn and help if we can. Anytime I can help, let me know.

Do incline barbell and dumbbell press,and alternate with inclined dumbbell flies..remembr to squeeze at the top and flex at the bottom