Thread: Building Upper Pectoral

Originally Posted by Robin Hood

Okay, so I've achieved remarkable gains over the past 3 years, but I am getting a bit frustrated with my upper pecs. I have no problem developing the outer portion (closer to my armpits), but the part of the muscle where the 2 pecs meet in the middle never seems to grow. I want to get that deep cut down the centre of my chest. I'm not sure if this is due to my training or if its b/c I'm a female who doesn't "supplement" to make gains.

Note: I do a lot of incline presses with heavy weight.

Any suggestions would be appreciated.

You could try prioritizing your upper pecs. That's training them first in your workouts. You could do something like this:
1. Incline barbell press
2. Incline dumbbell/machine press
3. Incline flye
4. Pec deck
As for the centre of the chest, focus on bringing your hands close at the top of the movement, squeezing hard the last portion of the rep. You can't do this with a barbell, so choose dumbbells or machines.

While chest is a weak bp of mine, Ive made great improvements to that upper/mid pectoral region by replacing most BB moves with db's and opting for incline pressing movements.

I also like to superset pec deck with pec squeezes at the end of the work out.

There is no upper chest. Search for 'upper chest' 'biceps peak' or 'IM Official FAQ' and you'll see you cannot develop certain portions of a muscle.

Originally Posted by Metallibanger

You could try prioritizing your upper pecs. That's training them first in your workouts. You could do something like this:
1. Incline barbell press
2. Incline dumbbell/machine press
3. Incline flye
4. Pec deck
As for the centre of the chest, focus on bringing your hands close at the top of the movement, squeezing hard the last portion of the rep. You can't do this with a barbell, so choose dumbbells or machines.

Thanks for your suggestions. I do all 4 of the exercises you've outlined, except barbell as I never have a spot. And I always start with incline. One thing I have NOT been doing is turning the dumbbells inward at the end.

I'm also wondering if close grip bench presses might be of benefit.

Originally Posted by Witchblade

There is no upper chest. Search for 'upper chest' 'biceps peak' or 'IM Official FAQ' and you'll see you cannot develop certain portions of a muscle.

I agree...However, you can select how you stimulate muscle fibers and cant deny that different exercises enable different growth patterns.

Originally Posted by Witchblade

There is no upper chest. Search for 'upper chest' 'biceps peak' or 'IM Official FAQ' and you'll see you cannot develop certain portions of a muscle.

http://www.exrx.net/Graphics/PectoralisClavicle.gif

Originally Posted by Robin Hood

Thanks for your suggestions. I do all 4 of the exercises you've outlined, except barbell as I never have a spot. And I always start with incline. One thing I have NOT been doing is turning the dumbbells inward at the end.

I'm also wondering if close grip bench presses might be of benefit.

You replace barbell exercises with the Smith machine versions, right? Close-grip benches are a good choice to work the centre of the chest but they build big triceps too, I don't know if you want this

Originally Posted by Metallibanger

You replace barbell exercises with the Smith machine versions, right? Close-grip benches are a good choice to work the centre of the chest but they build big triceps too, I don't know if you want this

Yes I do replace barbell with Smithpress. Sometimes it sucks not having a workout partner, but I find I'm more focused on my own.

Would you do close grip on an incline or flat? I've been doing them incline and have incorporated both DBs and Smithpress

Would you do close grip on an incline or flat? I've been doing them incline and have incorporated both DBs and Smithpress[/QUOTE]
Well I've never done incline close-grips but I think it's a great idea for your goals

Originally Posted by crazy_enough

I agree...However, you can select how you stimulate muscle fibers and cant deny that different exercises enable different growth patterns.

You can't change the way your genes are programed so whatever exercises you do, your chest will basically grow in the same manner. I believe it is possible to slightly emphasize different parts of a muscle though in the case of some muscles (chest incl.).

NB: there is of course an upper chest. I meant you can't isolate it with training.

@ OP: don't listen to metallibanger. He thinks he's the man, because he reads muscle mags.

Originally Posted by Witchblade

You can't change the way your genes are programed so whatever exercises you do, your chest will basically grow in the same manner. I believe it is possible to slightly emphasize different parts of a muscle though in the case of some muscles (chest incl.).

NB: there is of course an upper chest. I meant you can't isolate it with training.

@ OP: don't listen to metallibanger. He thinks he's the man, because he reads muscle mags.

Thanks Witchblade....I'll just keep working hard. My boyfriends says I'm impatient and that it'll increase in time....

You look like you're already very, very lean so I'm sure you already have a clear separation between the left and right part of your pecs. Truth is, it's very hard to get more than that. Only some of the biggest bodybuilders have pecs so thick (read: big) that you can see a real canyon. All one can do is get bigger pecs and get leaner.