Hi, I have been working out for 2 years. My lower pecs seem to be pretty good, but my upper, inner chest seems to be lagging. I know a lot of knowledge from muscle and fitness magazines and flex. They say that I should use incline cable crossovers, and incline presses. But I haven't seen much of a difference. How do i go about this problem? Thanks.
-
Hello, this board in now turned off and no new posting.
Please REGISTER at Anabolic Steroid Forums, and become a member of our NEW community!
-
Check Out IronMag Labs® KSM-66 Max - Recovery and Anabolic Growth Complex
Chest help?
- Thread starter Stalin
- Start date
Stalin,
i would highly recommend doing incline presses added with incline flies or incline cable crossovers. it takes time just like anything else but the results will come.
here is a sample of my chest day:
flat bench - 2 warm up sets & 4 working sets
135*10*2
225*10
275*8-10
315*6-8
335*4-6
incline - 3 working sets
185*10
225*8-10
275*6-8
flies - 3 working sets (either flat or incline)
80*8-10
95*6-8
105*6-8
declines - 2 sets to failure (don't set any rep limit)
185 to failure - usually about 10-15 reps
225 to failure
i have seen a lot of growth in my upper chest over the last 8 months after adding in incline flies and every other week switching up starting with inclines or flat bench. if i start out with incline bench i do the two warm-up sets followed by 4 working sets and vice versa with flat.
i also switch up the routine every 6-8 weeks in order to shock the muscles!
i would highly recommend doing incline presses added with incline flies or incline cable crossovers. it takes time just like anything else but the results will come.
here is a sample of my chest day:
flat bench - 2 warm up sets & 4 working sets
135*10*2
225*10
275*8-10
315*6-8
335*4-6
incline - 3 working sets
185*10
225*8-10
275*6-8
flies - 3 working sets (either flat or incline)
80*8-10
95*6-8
105*6-8
declines - 2 sets to failure (don't set any rep limit)
185 to failure - usually about 10-15 reps
225 to failure
i have seen a lot of growth in my upper chest over the last 8 months after adding in incline flies and every other week switching up starting with inclines or flat bench. if i start out with incline bench i do the two warm-up sets followed by 4 working sets and vice versa with flat.
i also switch up the routine every 6-8 weeks in order to shock the muscles!
actually when i first started i was a lot like you i only did flat and decline presses. my lower chest filled out a lot! as i learned more and more i incorporated inclines into the lift. now my chest has filled out and i would say that it is pretty symetrical in size!
been training for the last 6 years. about 8 months ago is when i started changing my routine from more of a BB workout to PL and have seen tremendous growth.
well that is like saying if i only did military presses aren't my shoulders going to get larger - of course they are but are they going to look symetrical if i don't do lat raises, rear delts, shrugs for example of course not!
well that is like saying if i only did military presses aren't my shoulders going to get larger - of course they are but are they going to look symetrical if i don't do lat raises, rear delts, shrugs for example of course not!
yeah they are!
OK everyone to sum things up as long as anyone has anything to say about any type of CHEST routine we all know that CD will smell it out and turn it into a debate about INCLINE PRESSES! i for one (and i'm sure a lot of others) realize that he is NOT going to develop symetrical in his chest. hence end of DEBATE, he has not arguement
OK everyone to sum things up as long as anyone has anything to say about any type of CHEST routine we all know that CD will smell it out and turn it into a debate about INCLINE PRESSES! i for one (and i'm sure a lot of others) realize that he is NOT going to develop symetrical in his chest. hence end of DEBATE, he has not arguement
"OK everyone to sum things up as long as anyone has anything to say about any type of CHEST routine we all know that CD will smell it out and turn it into a debate about INCLINE PRESSES!"
Most likely
More specifically, upper chest.
Most likely
More specifically, upper chest.
Originally posted by Yanks20
CD - 3 years training and only pushing 205. come back in a few more years when you figure things out!
LMFAO...sorry TCD, but that was funny...
And also TCD...ok, fine...enough...do what you want already...stop fighting about it...besides, there is a perfectly good website called WBB where all the mods will agree with you...wouldn't it be easier to just hang out there?
Chicken daddy, I think you are mislead. One can go about working certain part of the muscle. If you couldn't, then why bother with inclines? All the pros say you can isolate it, so why would they say that if it's not true? And how do you get your upper chest to fill in if you can't isolate it?
Just to Clarify for Stalin (sorry I don't know your experience level Stalin don't be offended) The Pectoralis Major, is one muscle with two heads. The Sternal (lower portion) and Clavicular (upper portion).
You cannot isolate a portion of the muscle without working the entire thing.
I think the point that TCD is trying to make (over and over and over) is that Inclines do work the pec major but by no means do they just work the upper chest and that they aren't the best exercise for chest.
You cannot isolate a portion of the muscle without working the entire thing.
I think the point that TCD is trying to make (over and over and over) is that Inclines do work the pec major but by no means do they just work the upper chest and that they aren't the best exercise for chest.
I don't mean to be rude scotty, but you are wrong. The pros say that you can effectively isolate certain parts of the muscle. One of the greatest body builders of all time, Arnold, even said that his upper chest didn't fill in until he used inclines.
ActionMatt
Banned Member
The pro's are juiced-up genetic freaks with the physiology knowledge of a rock.
Again, I think we're stuck on the whole Isolate - emphasize thing.
BTW, the pro's don't write the articles you read in Flex so don't take what you read in the mags to be law.
BTW, the pro's don't write the articles you read in Flex so don't take what you read in the mags to be law.
- Joined
- Jan 24, 2002
- Messages
- 5,288
- Reaction score
- 53
- Points
- 0
- Age
- 46
- Location
- If not here, then on some porn site.
Way to make your appearance 
Common sense and your own testing will answer this for you. Do a lot of dumbell presses to failure on an incline, will your whole chest feel it? definitely. But you should feel it more in the upper region, hence that area is being worked harder and will grow more.
I'm not making fun of the Pro's just the mags put out to sell suplements.
Your use of the word isolate, to me your saying that Inclines will only work the upper portion of the chest, thats what I disagree with. I would agree that they emphasize the upper portion but work the entire chest.
Your use of the word isolate, to me your saying that Inclines will only work the upper portion of the chest, thats what I disagree with. I would agree that they emphasize the upper portion but work the entire chest.
The word "isolate" simply need to be replaced with the word "emphasize."
You can emphasize the medial deltoid with side laterals, but cannot "isolate" it...you can emphasize the clavicular pecs, but cannot "isolate" it...etc.
Even so-called "isolation exercises" do not completely "isolate" the target muscle...
But emphasis is very important in and of itself!
You can emphasize the medial deltoid with side laterals, but cannot "isolate" it...you can emphasize the clavicular pecs, but cannot "isolate" it...etc.
Even so-called "isolation exercises" do not completely "isolate" the target muscle...
But emphasis is very important in and of itself!
