how to target my upper chest ?

**Nick6** · 02-11-2002, 12:43 PM

( sorry if this topic has been beat to death in the past )

I'm really trying to target the center of my upper chest, right below my neckline. I've been doing incline dumbell presses, incline flys, the pec fly machine, pushups ... I can see results in that my chest seems broader "outside" or closest to my arms, but virtually no change at the center.

Any suggestions? Any other info needed to offer suggestions?

Thanks in advance.
Nick6

**craig777** · 02-11-2002, 01:03 PM

This is just my opinion.

I always start with incline bench press. Although I know that I should change my workout every so often, but it seems to be doing pretty well. This way I can use a heavier weight. I also try to keep my muscles under tension as long as I can. So if I can do 8 full reps then I will come down half way hold and go back up. I use a slow count of 313. Then I go to bench press, then flyes, then cable crossover.

I also have noticed that the guys that do the incline dumbbell press almost always set the incline to high. At least in my opinion. I see many guys set it to about 45 degrees. I think somewhere around 20 degrees is better. 45 and you are using your shoulders.

Just keep at it, have patience, and when you are in the gym hit it hard. I also think the biggest thing of bodybuilding is eating right. That is about 75 percent of the battle. If you hit it hard and feed your body the amino acids to rebuild the muscle it will grow.

**Prince** · 02-11-2002, 01:13 PM

You asked two different things, you said your upper chest, then you said the center fo your chest. ???

I think that overall pec development comes from barbell presses (flat & incline) dumbbell flyes and either cables and/or a pec deck machine.

Since you say that you see more development closer to your arms, I would say refrain from doing barbell presses and concentrate on dumbbel flyes and pec dec.

**Big_Andy** · 02-11-2002, 04:12 PM

I found it is very important to keep shoulder blades together when you do benchpresses. That way, you can feel that your pecs are working!
Try it.

**oldfart** · 02-12-2002, 05:37 PM

I just wanted to mention dumbbell pullovers. Heavy flat and low incline presses are mandatory for building the entire chest area. Unfortunately, very few people use pullovers to help in the development. Dumbbell pullovers work the upper chest, the outer section with delt tie in, and the center of the chest. Not to mention your lats and tris to some extent. If you look at pictures of bodybuilders in the 60s and 70s who used pullovers, they have more depth to their chest because they have enlarged their rib cage. ( a debatable subject ). My chest is well developed and I contribute it to working chest and back together. My favorate routine: Flat bench x 4. Dumbbell pullovers x 3. Bent over rows x 4. Incline dumbbell press x 2-3. Lower cable row x 2-3.
Sorry for rambling.
Take care.

of

**gopro** · 02-12-2002, 08:37 PM

Upper inner chest workout...

1. superset...incline CABLE flye/ incline dumbell press
2. superset...cable crossover from BOTTOM pully(handles should come together at face height as you squeeze pecs)/ incline barbell press with medium grip
3. dumbell pullover

**ossiferdawkins** · 02-13-2002, 07:41 AM

do more presses. when you do presses use a closer grip. also when you do your workouts be sure to do a concentrated lift. dont zip through your workout. course I dont believe you should have to spend all day on one set either. slow to moderate speed on each rep with a squeeze at the top. just slow your reps down enough til you feel it through out your muscle. preexaust with flys and then hit the presses so your muscle will be thoroughly worked at the end of your workout. one more point...do full range of motion reps. dont do the half or quarter lift crap or short quick movement crap. you cant get a good workout doing that bull. The entire muscle has to feel it. cheating never works. there are no short cuts. (er well except with roids, thats an totally different subject and dont get me started LOL!)

**Nick6** · 02-13-2002, 01:21 PM

Thanks for your tips and feedback everyone. -(nm)-

**IronFist** · 02-13-2002, 01:38 PM

3 Things....

1.keep the bench in about a 20-30 degree angle..
2.concentrate on working that muscle..(mind muscle connection)
3.take a look at your grip on barbell incline presses, go a little more in than you would normally go....(a closer girp also in flat bench works the inner pecs)....

Just my 2cents...

**gopro** · 02-13-2002, 05:19 PM

Originally posted by gopro
Upper inner chest workout...

1. superset...incline CABLE flye/ incline dumbell press
2. superset...cable crossover from BOTTOM pully(handles should come together at face height as you squeeze pecs)/ incline barbell press with medium grip
3. dumbell pullover

Do this workout for chest once per week for 8 weeks, and watch how your upper, inner chest fills in!

**fitness4life** · 03-17-2002, 01:55 AM

Try changing your bar or dubbell placement when decending the weight. Make sure you are bringing the weight to your upper chest not the middle of your chest. This gives your chest a greater pull. Also make sure your bench is at the right angle. To determine this sit on an adjustable incline bench and try different angles while at the same time placed one of your hands on your chest and without any weight do a pressing movement. This helps to see bar placement and angle placement that hit your upper chest the best. As for incline dumbbell flies, try doing them with thumbs facing each other instead of palms facing each other.

**mesmall** · 03-17-2002, 09:11 AM

I with the people that say that the pectoral is one muscle and that the muscle either contracts or does not. I do not believe in isolating differant parts of one muscle. Genetics determine size and shape. That being said I think differant exercises for differant people will bring varied results, so maybe inclines might be YOUR answer. Just my 2 cents. Peace.

**Robboe** · 03-17-2002, 12:57 PM

Oh my sweet christ @this thread. :o

**the ripper** · 03-17-2002, 07:12 PM

a closer grip while doing incline bench will target upper middle chest

**Mule** · 03-17-2002, 09:50 PM

Where is TSB when you need him.....LOL!

**seyone** · 03-17-2002, 10:32 PM

I agree with messmall that you cannot isolate different parts of a muscle.

**Robboe** · 03-18-2002, 12:45 PM

I want to grab a rifle and "pick off" several people in this thread.

**gopro** · 03-18-2002, 06:37 PM

Originally posted by The_Chicken_Daddy
I want to grab a rifle and "pick off" several people in this thread.

I am guessing you are saying this because you do not believe you can isolate the upper or inner part of the chest? Am I right?

Well, I don't really care what anyone thinks, but you CAN target specific areas, and can change the shape of a muscle WITHIN your genetic limitations. Someone that does only flat work on chest WILL NOT have as complete development as someone that utilizes various angles and positions.

You can thicken the inner chest with crossovers, cable flyes, and pec deck. I've done it with myself and with countless others in my 17 years as a trainer.

**Mule** · 03-18-2002, 09:38 PM

Have to agree with the Pro. (regreting it) But Ive seen what he can do.

**Prince** · 03-18-2002, 09:45 PM

I agree with gopro.

I have heard both arguments, but experience wins on this subject for me.

Mule, do not ever say something like that again!

**Robboe** · 03-19-2002, 05:44 AM

Oh my sweet Lord...

Could someone please phone for an ambulance, i'm currenly having a cardiac arrest...

**Scotty the Body** · 03-19-2002, 10:42 AM

Originally posted by The_Chicken_Daddy
Oh my sweet Lord...

You Called????

**Robboe** · 03-19-2002, 12:40 PM

Scotty, shoot them. Shoot them all!

**Scotty the Body** · 03-19-2002, 01:09 PM

Hows this..............THE CHEST IS ONE MUSCLE!!!

However I do agree that hitting it from multiple angles is much more benificial in overall development than just doing flat and incline bench.

**Prince** · 03-19-2002, 01:56 PM

If you two are correct, then one can obtain complete pec development from flat bench press and flyes, right?

**Scotty the Body** · 03-19-2002, 02:14 PM

Originally posted by Prince
If you two are correct, then one can obtain complete pec development from flat bench press and flyes, right?

I never said that.

I said the pec was ONE muscle and I stand behind that.

**Prince** · 03-19-2002, 02:15 PM

Originally posted by Scotty the Body
I never said that.

I said the pec was ONE muscle and I stand behind that.

The pectorial major is one muscle, but there is also the pectorial minor, so you could say that the "chest" is actually 2 muscles!

**Scotty the Body** · 03-19-2002, 02:25 PM

Okok, I was refuting to the Pec major as some people think it has different muscles (upper, lower, outer, and inner).

**Robboe** · 03-19-2002, 02:41 PM

Originally posted by Prince
If you two are correct, then one can obtain complete pec development from flat bench press and flyes, right?

Yup.

The reason i don't do this is because using other exercises strengthens my pressing. for example, i do dips to aid my tricep strength. I do OH presses to aid my shoulder strength. I do flyes, or some sort of decline press to focus more on the chest adn take out the delts and tris slightly. Collectively, they all come together to aid my pressing. If i'm progressing on my presses i'm getting bigger. I know I am. And i am.

Same goes for Squats and rows (vertical and horizontal). I do complimentary exercises to aid my progrsssion in these lifts.

I'm over 200lbs but i'm not experienced imo. definately not compared to gopro who's been training like 10 years, so my focus isn;t on bring up a lagging part or anything like that. I do what i do to get big and it's working. It pisses me off that people are worrying about pissy little muscles over all muscles. If they just looked at the bigger picture they'd realise that they should be fcusing on getting their entire bodies bigger and forget worrying about upper inner chests and what-not for now.

Until they are over 200lbs (with "respectable" bodyfat digits) and have been training a few years i think upper chests and outer biceps shouldn't be primary focus.

**Robboe** · 03-19-2002, 02:43 PM

And as a general query, a quick show of hands for folk who believe that you can build more biceps peak from conc. curls, more outer tricep from certain exercises, more outer calf from poiting toes inward and outer calf vice versa etc....

Thank you.

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