Thread: why ain't my upper chest developing?

Did you read the stick in the training room that addresses this topic

Its title is "Isolating the upper, middle lower pecks, (chest)"....I believe its the 3rd one from the top.

so its not possible to isolate the upper chest? why do incline then? if it's not possible, why is my upper chest not developing?

Originally Posted by cheesegrater

so its not possible to isolate the upper chest? why do incline then? if it's not possible, why is my upper chest not developing?

I don't know if its possible to develop one area of the chest slightly more with certain exercises....some people think you can, some don't.
Personally I think you can "slightly" develop the upper chest better with DB inclines, but I have absolutely no scientific evidence to back up my opinion...just personal experience..

You are just going to have to countinue to develop your whole chest and it will fill in eventually.

alright then, second question.....i've never really changed up my chest routine. what are other exercises i could do to switch it up every 6 weeks or so? simple as switching from bar to DB?

-Decline Bench (BB or DB)
-Bench Press (BB or DB)
-Incline Bench (BB or DB)
-Dips
-DB Flyes
-Incline DB Flyes
-Incline Cable Flyes
-Cable Crossovers
-Pushups on your knuckles
-Vertical Chest Press
-Pec Dec

Thats all I can think of off the top of my head, but just mix and match and see what works best for you, assuring that you target your upper, middle and lower chest.

i thought you couldn't target upper, lower, middle?

and what the hell's a vertical chest press?

Originally Posted by cheesegrater

i thought you couldn't target upper, lower, middle?

you can't totally isolate upper, lower and middle but you can certainly target them.. otherwise why would people bother doing things like decline bench?

Originally Posted by cheesegrater

and what the hell's a vertical chest press?

google.

I was under the impression that the shape of your chest is mainly dependent on your genetics. I also have a larger lower chest than upper, especially upper middle. However about four years ago I trained my ass of for a trip to accupulco and as I got bigger my upper chest started coming in proportional to my lower chest. Does that make sense???

I agree with foreman that although you can't isolate your upper or lower or inner or outer chest, you can do exercises that put emphasis on the relevant sections. IMO its like your abs. although all ab exercise work your entire abs, sit-ups will focus on the upper abs, knee ups will focus on the lower abs etc etc

anyway to make a long story short, just keeping working on it dude, your upper chest will fill out when your big enough, mine did, although its gone now!!!lol

u cant target upper chest.. you have to develop your entire chest better to become more proportioinate... try changing exercises every 4 weeks and increasing your intensity, while reducing your volume....

Originally Posted by cheesegrater

i thought you couldn't target upper, lower, middle?

it is a heavily debated topic, some believe you can and some don't.

either way it is important use use different exercises to hit muscles from different angles, that is the point of doing flat, incline and decline.

wouldnt doing an incline press put more stress on your upper chest muscle fibers, therefor force your body to repair those torn fibers thus building a bigger/stronger upper chest?