Johnnny

I'm having troulbe filling in the inner or middle part of my upper chest that's right below the neck area. The outside of my upper chest gets really big & strong, but compared to the rest of my pectoral cleavage this area is really lacking. The area right below the center of my neck in the upper chest area.


I usually do 4 exercises 3 sets each for chest. I do my flat bench then incline bench press (incline dumbells don't work as well for me as I've tried them & when I do them I lose strength when I go back to incline bench), then I do incline flies but I have 2 variations, I do standard incline dumbell flies with the hands vertical & palms facing eachother when at the top of the movement & I also do flies with my hands in a horizontal position with my palms facing downwards. This way I really feel & see the middle of my upper chest working, but it just doesn't get overyly thick.

For my incline bench I used to be able to do 265lbs for 5 reps before my fukn' hyper thyroid problem, now I'm doing 245lbs for about 6 or 7 reps & work my way down to 205lbs for a good 12-14 reps.
When I do standard incline dumbell flies I go as heavy as 80-85lbs in each hand for a good 5-7 reps & work my way down to 60lbs in each hand for 15reps & for the other variation with hands horizontal & palms downward I go as high as about 65-70lbs in each hand for a good 5-7 reps & work my way down to 45lbs for 15 reps.

I'm just explaining what exercises I do & the amount of weights & reps I do just so you know that I do train my chest really hard.

But again I'm still having trouble making this area in my upper chest right below the center of my neck get thicker even though it really gets stimulated during my chest routine & I eat enough food & protein.

Any ideas? Thanks.

CowPimp

If you find a way to change your genetics, then let me know.

The only time it's bad to feel the burn is when you're peeing...

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DrChiro

Isn't that covered in that precious book you have been reading by the guy with 30 years of experience?

My opinions may have changed, but not the fact that I am right.

When one door closes another door opens; but we often look so long and so regretfully upon the closed door that we do not see the ones which open for us.

Johnnny

CowPimp
So I guess you have no new ideas other than what I mentioned I'm already doing?



DrChiro
No one likes a smart a$$. & yes it is covered in the book I've been going over. Everything that I've mentioned in above is in the book & it should target that small area in the upper chest just below the center of your neck.

But for some reason no matter how heavy or how many reps as high as 15 or 20 I go with still heavy weight, it just doesn't want to fill out that much. Like I said it's mostly the outer part of my upper chest that gets thick even though I can go heavy or light on all upper chest movements.

Mudge

Make your chest bigger. How are you going to make one part of the fiber bigger than the other? Oh yeah, synthol.

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When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks

CowPimp

15 or 20 reps is not heavy weight. The term heavy is relative to how much you can lift. If you can do it 15-20 times, then it is light for you. Heavy means you can only performance a few repititions. 5 or fewer reps equates to heavy, maybe even less depending on who you ask.

Also, the point of my statement was to say that you cannot change the shape of a muscle. If that part doesn't fill in, then that is just how life is.

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Johnnny

CowPimp
I know the difference between heavy & light.

All I was saying was I've done both heavy & light, low rep & high rep to try & fill in this area of the upper chest right below the center of the neck.

But there must be a way to fill in this area. Heavy & low rep or light & high rep.

Mudge

Well that's why I'm asking, if there's any exercises that I haven't tried yet that could isolate this area. & yeah synthol would instantly do the trick.

Mudge

Yep, 15-20 reps is not heavy training. It doesn't matter if you bench 650, if you are doing 405 for 15 reps that is not heavy training for you.

Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks

Johnnny

Mudge
Like I already said I know the difference in training heavy & training light. I said I was trying different methods to try & stimulate this one area more.

nikegurl

it's one muscle Johnny. ya can't pick a portion of it and "stimulate it more"

If you want to achieve things that others can't...

You have to do things that others won't.

Johnnny

nikegurl
Than what are isolation exercises for? They are to isolate one particular part of a muscle. That is why I'm wondering if there's some isolation exercise I don't know of yet for that one particular spot.

Rauschgift

You could always get implants.

Saturday Fever

WRONG.

This is absolutely false and a HUGE misunderstanding of the terms "compound" and "isolation." An isolation movement is called an isolation movement because only one joint is being moved. For example, picture a biceps curl. The only joint that moves in the elbow. A compound movement is called a compound movement because it compounds a series of isolated movements. Bench press, for example. Your shoulders have to rotate, hence isolating your delts. Your arms are moving from a bent postion to a straight position, isolating your triceps. Bench is obviously more complex than that, but you understand the true definition of the terms "compound" and "isolation" now. I hope.

yay.

Mudge

No. Isolation movements are to isolate ONE MUSCLE or a GROUP (i.e. one arm biceps), they are not to stimulate one END of a fiber group more than another end.

Kinesiology Vote @ Top 25 Deads Comp Bench
Motivation Bench form MaxCalc Charles Poliquin
When I let go of what I am, I become what I might be. Lao-Tzu
I don't know any sources so don't ask - thanks

nikegurl

bet he won't believe us.

If you want to achieve things that others can't...

You have to do things that others won't.

Johnnny

Mudge
I'm still agreeing with Mudge on this one.

Let me ask you (those who say that isolation movements aren't designed to target one specific area) than what are concentration curls focuses directly on peaking the bicep compared to the compound movement standing barbell curls done with the 45lb bar, side lateral raises which focuses specifically on the side delt compared to doing just military press a compound movement, shrugs to isolate the traps? I guess all of these are compound movements to (sarcasm)?

nikegurl

Johnny - I think you may have misunderstood Mudge. What you're saying is NOT agreeing with him.

If you want to achieve things that others can't...

You have to do things that others won't.

Saturday Fever

You're still agreeing with Mudge? What you said before, which led him to that comment, totally CONTRADICTS what you say you are "still" agreeing with.

And you still don't understand what isolation and compound mean with regards to lifting. I'm done with you troll, go find another bridge.

yay.

Prince

LOL, Johnnny, should stick to posting pics in the open chat forum!

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PreMier

I will definately give him credit there.

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Johnnny

Here is what Mudge said

That is exactly what I meant to say, if I wasn't clear enough than I apologize. But that's what I was saying isolation movements are to target one muscle specifically. & since that area in your upper chest right below the center of your neck is apart of the upper chest, than what I've been asking is maybe there's an isolation exercise that will hit the entire upper chest including that hard to develop area right below the center of your neck.

I still know what I'm talking about. Just as I said earlier, concentration curls for biceps is an isolation movement to the bicep, side deltoid raises or rear delt flies are isolation movement to hit solely those areas, as shrugs whether barbell or dumbell isolate the traps only. Pretty simple.

nikegurl

you're still contradicting yourself when you say you agree with mudge.

the chest is ONE muscle. there isn't an isolation move for the inner/middle part of your upper chest.

If you want to achieve things that others can't...

You have to do things that others won't.

Johnnny

nikegurl
What I'm saying is why isn't this area getting filled out evenly with the rest of the upper chest when I do isolation movements like horizontal incline dumbell flies? I really feel this area working especially when I squeeze & hold the upper chest together at the top of the movement..

What I'm asking is, maybe there is another isolation upper chest movement that I don't know about that will target the entire upper chest much better including this one spot..

nikegurl

k...we may be getting somewhere here after all.

are you basically asking if there are any good chest exercises you don't already know about?

pretty much all of them are pressing or flye type movements.

bench press (db, bb, flat, incline, decline, hammer strength etc) are your basic pressing moves. pushups and dips both use the "push" movement to work your chest. these are all compound exercises.

flyes, pec deck, cable crossovers (low and high) are all isolation moves based on the flye movement.

If you want to achieve things that others can't...

You have to do things that others won't.

Johnnny

nikegurl
If you read in the beginning about what I've been doing for upperchest movements, I've listed them.

The only thing other than incline bench or incline dumbell press all the way down that I feel my chest working is with standard vertical incline dumbell flies & even more with horizontal incline dumbell flies.

For standard vertical incline flies I use as much as 90-100lbs in each hand for 5-7 reps with a full stretch, & 70-85lbs in each hand for horizontal incline flies with a full stretch at the bottom.

I feel it majorly working the whole area. Today for example I did my incline bench with 245lbs for 7 reps with other sets of course, then I did my horizontal incline dumbell flies & at the top of each movement I really focused on squeezing my 2 hands together for a pause forcing the whole upper chest to contract including that area right below the center of my neck.

& yes I've done & frequently do cable crossovers, dips peck deck etc......

nikegurl