Developing bigger upper chest

[GuitarLord]

Hey guys,
I need some help with developing of bigger upper chest.


I've been working out for a longer period of time now and I can consider myself intermediate/advanced when it comes to bodybuilding theory and practice... Working out 4-5 times a week, usually 3-day split (sometimes 5-day split where I work 1 muscle 1 day), pretty strict diet, lots of proteins, good food, supplements (whey), sleeping enough etc...


When I have my chest day, lately I usually first start with incline bench press, so that I can use more power for upper chest, I try to lift the most weight that I can, usually I start with 10-12 repetitions in the first set, and in the lest set I do the bigger weight that I can do at least 5 repetitions with someone usually spitting, 4 repetitions usually. So it's basically normal stuff. I also do flat bench, incline/flat flies, and lots of other basic chest exercise etc...
But whatever I do, I'm struggling to add mass to my upper chest.


Here is the picture where you can see how small my upper chest are...
View image: chest


Any tips or some exercises you recommend that can give a bigger impact and can help me add some more mass to upper chest?


Thanks!

 

[Sherk]

Start out with 2 warm up sets of 14-16 reps. Not to heavy just warm everything up. Now when it comes to working sets start out with heavy weight when your able to lift more, not when your muscles are already fatigued. So basically do whats called a reverse pyramid. So do enough weight to push out a maximum of 8 reps. And you should be fighting with everything you got to hit those last 2 reps of every set. Eat more too. By the looks of your pic you're really skinny. You must first feed the animal to become the beast. Diet and rest is the key to growth. Without those two things you're only spinning your wheels.

 

[dieseljimmy]

The man with the best chest I have seen with my own two eyes... Did tons of dips. I almost never do a chest day without dips now. I have noticed a substancal improvement to my chest since I started religiously doing dips

 

[AmM]

Bro you need to go back to basics and build a foundation first. I'm sorry but from your pic you are not "intermediate/advanced when it comes to bodybuilding theory and practice".

Why no flat benching? When you get strong in the bench press you'll have a chest. Also you need to squat and dead lift heavy, heavy rowing, heavy shoulder presses and in time you will add the muscle as long as your diet is on the mark.

I'm not being a dick but being honest, good luck.

 

[ctr10]

Hey guys,
I need some help with developing of bigger upper chest.


I've been working out for a longer period of time now and I can consider myself intermediate/advanced when it comes to bodybuilding theory and practice... Working out 4-5 times a week, usually 3-day split (sometimes 5-day split where I work 1 muscle 1 day), pretty strict diet, lots of proteins, good food, supplements (whey), sleeping enough etc...


When I have my chest day, lately I usually first start with incline bench press, so that I can use more power for upper chest, I try to lift the most weight that I can, usually I start with 10-12 repetitions in the first set, and in the lest set I do the bigger weight that I can do at least 5 repetitions with someone usually spitting, 4 repetitions usually. So it's basically normal stuff. I also do flat bench, incline/flat flies, and lots of other basic chest exercise etc...
But whatever I do, I'm struggling to add mass to my upper chest.


Here is the picture where you can see how small my upper chest are...
View image: chest


Any tips or some exercises you recommend that can give a bigger impact and can help me add some more mass to upper chest?


Thanks!

Dude I don't mean to bust your bubble but you are not even intermediate, let alone advanced, get your self a good chest routine and stick with it

 

[CaptainNapalm]

I think you should start your chest days with heavy flat bench presses followed by inclines and fly last. Also, in addition to what you're doing, practice bulking and cutting. Often during your bulk is when you can really develop the chest thickness you're looking for. Are you following periods of calorie surplus aka the bulking phase? From the attached photo, it appears as if you're on the lean side, don't be afraid to gain some weight (even if some is fat) in order to add thickness to your frame.. cut later.

 

[Swfl]

First in that picture you have terrible posture. That pic is the least complementary that it could possibly be. Dips yes, I like cable push downs, where you take an overhead cable and cross across your body close to the chest pressing down its only one arm at a time but you can really work and focus on a contraction on the pec. Think of the move you do while laying on a bench and do db flys but only one are and standing and kind of pushing down but without bending the elbow... Also work your back hard, chest can't handle more weight if the back isn't balanced.

 

[hypo_glycemic]

Good stuff above^^ I like basic compound movements... Incline smith machine, Incline DB's, Hammer Incline, Flat Machine (icarian or hammer leverage), Flat DB flys, then some weeks I go in late and just hit bench press with 225 for reps, maybe 12 sets? It's changing shit up and keeping the chest guessing, instead of knowing and doing a set routine. Right now I'm doing FST-7 or just fascia tension.