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Thread: Upper Chest

  1. #1
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    Upper Chest

    i have a Slacking Upper Chest Muscle..the others i tend to build alright but when it comes to the upper chest it seems like its still sleeping

    Incline Dumbell Flies 3 x 10 for warm up

    Bench Press 3 x 10

    Dumbell Flies 3 x 10

    Incline Dumbell Press 3 x 10

    Decline Press 3 x 10

    Pec Deck Flies 3 x 10

    Also when i am home and not doing nothing..i will do some Push Ups..3 sets of 15 regular Push Ups..and i will do 3 sets of 15 angled Push Ups...
    No One Forces me to run into a Burning Building..

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    Quote Originally Posted by BcHawk_99
    i have a Slacking Upper Chest Muscle..the others i tend to build alright but when it comes to the upper chest it seems like its still sleeping

    Incline Dumbell Flies 3 x 10 for warm up

    Bench Press 3 x 10

    Dumbell Flies 3 x 10

    Incline Dumbell Press 3 x 10

    Decline Press 3 x 10

    Pec Deck Flies 3 x 10

    Also when i am home and not doing nothing..i will do some Push Ups..3 sets of 15 regular Push Ups..and i will do 3 sets of 15 angled Push Ups...
    If that is your workout it sucks bad. You can't isolate the upper chest....at best incline work might hit it 2-4% more then flat or decline work..Post your exact workouts for the week...
    I highly recommend all IronMagLabs supplements!
    www.ironmaglabs.com

  3. #3
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    i agree with foreman ..post your whole routine.

  4. #4
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    drty78

    Monday

    Decline FLies 3x10
    Bench Press 3x10
    Dumbell Flies 3x10
    incline Press 3x10
    decline Press 3x10
    pec deck 3x10

    Tuesday

    Bent over Rows 3x10
    Pulldownas 3x10
    T-bar Rows 3x10
    Dumbell Rows 3x10
    SLDL 3x10

    Wednesday

    Military Press 3x10
    Arnold Press 3x10
    DB Side Laterals 3x10
    DB front Laterals 3x10
    Angled Laterals 3x10
    Upright Rows 3x10

    Thursday

    Squats 3x10
    leg Press 3x10
    Seated ext. 3x10
    lying leg ext 3x10
    Calf Raises 3x10

    Friday

    Cambered Bar Curls 3x10
    Dumbell Curls 3x10
    concentration curls 3x10
    Preacher Curls 3x10
    seated cambered Bar curls 3x10

    Dips 3x10
    Close Grip Bench 3x10
    Rope Pull Downs 3x10
    Overhead Rope Ext.. 3x10
    Dumbell KickBacks 3x10


    i have my routine set to 10 reps per exercise..sometimes i only do eight..sometimes i can push it to about 12-15....and once that routine gets boring,i switch it up..
    No One Forces me to run into a Burning Building..

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    Quote Originally Posted by BcHawk_99
    Monday

    Decline FLies 3x10
    Bench Press 3x10
    Dumbell Flies 3x10
    incline Press 3x10
    decline Press 3x10
    pec deck 3x10

    Any reason you're doing so many flies?
    OMNIFEX
    The More Definition The Better!

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    Quote Originally Posted by BcHawk_99
    Monday

    Decline FLies 3x10
    Bench Press 3x10
    Dumbell Flies 3x10
    incline Press 3x10
    decline Press 3x10
    pec deck 3x10

    Tuesday

    Bent over Rows 3x10
    Pulldownas 3x10
    T-bar Rows 3x10
    Dumbell Rows 3x10
    SLDL 3x10

    Wednesday

    Military Press 3x10
    Arnold Press 3x10
    DB Side Laterals 3x10
    DB front Laterals 3x10
    Angled Laterals 3x10
    Upright Rows 3x10

    Thursday

    Squats 3x10
    leg Press 3x10
    Seated ext. 3x10
    lying leg ext 3x10
    Calf Raises 3x10

    Friday

    Cambered Bar Curls 3x10
    Dumbell Curls 3x10
    concentration curls 3x10
    Preacher Curls 3x10
    seated cambered Bar curls 3x10

    Dips 3x10
    Close Grip Bench 3x10
    Rope Pull Downs 3x10
    Overhead Rope Ext.. 3x10
    Dumbell KickBacks 3x10


    i have my routine set to 10 reps per exercise..sometimes i only do eight..sometimes i can push it to about 12-15....and once that routine gets boring,i switch it up..
    F

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    Read Stickies now.

  8. #8
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    Looks like too much chest work. No need for all that really.

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    i'd try some cable flyes. For some reason, freeweights dont work my chest/tri's as much as they do for back/bi.

    something about the ROm , and the constant tension, i don't know

  10. #10
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    Quote Originally Posted by BcHawk_99
    Monday

    Decline FLies 3x10
    Bench Press 3x10
    Dumbell Flies 3x10
    incline Press 3x10
    decline Press 3x10
    pec deck 3x10

    Tuesday

    Bent over Rows 3x10
    Pulldownas 3x10
    T-bar Rows 3x10
    Dumbell Rows 3x10
    SLDL 3x10

    Wednesday

    Military Press 3x10
    Arnold Press 3x10
    DB Side Laterals 3x10
    DB front Laterals 3x10
    Angled Laterals 3x10
    Upright Rows 3x10

    Thursday

    Squats 3x10
    leg Press 3x10
    Seated ext. 3x10
    lying leg ext 3x10
    Calf Raises 3x10

    Friday

    Cambered Bar Curls 3x10
    Dumbell Curls 3x10
    concentration curls 3x10
    Preacher Curls 3x10
    seated cambered Bar curls 3x10

    Dips 3x10
    Close Grip Bench 3x10
    Rope Pull Downs 3x10
    Overhead Rope Ext.. 3x10
    Dumbell KickBacks 3x10


    i have my routine set to 10 reps per exercise..sometimes i only do eight..sometimes i can push it to about 12-15....and once that routine gets boring,i switch it up..
    Wow that is not good....I recomend you drop the volume by 20%-35% and reat the training stickys.

    Here is my recomdation for your workout......


    Monday


    Bench Press 4x8
    DB incline Press 4x10
    Military Press 4x8
    Side Laterals 3x10
    Close Grip Bench 4x10



    Tuesday

    Squats 4x8
    Lunges or leg press 3x10
    SLDL 4x10
    Calf Raises 4x12



    Wednesday OFF



    Thursday OFF



    Friday


    Pulldownas 4x10
    T-bar Rows 3x8
    Dumbell Rows 3x6


    Cambered Bar Curls 3x10
    Dumbell Curls 3x6
    I highly recommend all IronMagLabs supplements!
    www.ironmaglabs.com

  11. #11
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    Is my Routine that Badd that i get an F..i like the last routine that was posted by foreMan..i might give that a try..with my workouts that i have been doing..I dont neccessarily go Heavy..i mostly try to Concentrate and Contract each exercise to its potential..not Jerking the weigh just to get it up..But i know my routine needs tweaking so im going to start trying Foremans Principles and see how i will fair out with it..thanks guys...
    No One Forces me to run into a Burning Building..

    I volunteer

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