The Upper Chest and Triceps!

[Francis584]

Hey guys!

Officially my first post and I want to start off by saying that these forums are really a great resource for all bodybuilders or people looking to get fit! Who best to learn from then others doing the same thing!? That being said, I want to explain my situation...

Basically, I've been working out now for 3 years. I'm only 19 years old so I'm not exactly anything "special" yet. I am also 5'8 at 160 lbs. The weight is not really bothering me, although I am looking to increase to about 175 lbs, at which point I am planning on cutting because for my height I think that's fine. I'm not looking to be a "beast" or anything, just medium built.

Well this is my current situation. I have worked my lower chest, or mid chest area, for far too long and developed it enough in my opinion. Yet my upper chest is very much lagging behind. Lately, maybe in the last few months, I have actually been doing upper chest exercises and so far little results. For example, I have a collar bone which is clearly visible (I hate that) and the area at the top and middle of the chest almost has no muscle. I want to pump this area up, and need advice. My chest routine has generally involved dumbbells, basically I haven't done bench press (with bar) in a long time. Can anyone explain the difference between doing it with a bar and with dumbbells? I was under the impression the dumbbells shape better? Anyway, basically I do 3 sets of 6-8 depending starting at incline, then straight and finishing with decline. Should I cut my decline and straight to concentrate exclusively on the upper?

Also my triceps. I have decent triceps but I wanted to know how to get that horseshoe shape! My triceps routine is pretty sad really. I do 3 sets of 8 on the rope (where you pull down), and another same thing on a rope to pull up over my head (in a sitting position). Sorry about my lack of terminology but up until today I really never had a need to use it! So can anyone give me any improvements on the triceps as well?

Thanks guys!

 

[gr81]

oh my, here we go again. first off whats up. Its very important to learn that a muscle grows only one way. you haven't been developing your mid chest, whatever that is, b/c thats impossible to isolate the mid chest, there is no mid chect. Everyone has different genetics. Some people develop in different ways. Some guys naturally have full chest right off the bat, others have to work for years and years before they felllike they have symmetry. it has nothing to do with a specific movement they used to isolate. To get an "upper chest" the only option is to fully develop your pectoral muscle. Same with the tricep. Its one muscle with three heads, you have to fully develop the tricep. Skeletal muscle only grow one way, you can't shape a muscle in teh sense you are implying. The difference between a barball press and a dumbell press is the dumbell press more closely mimics the actual function of the chest, which is a fly motion. with the barbell once you get to a certain spot in the movement you are really recruting more should and tricep than chest. Just remember to switch up the movements often to keep ahead of adaption and lft heavy, you will be fine.

 

[gr81]

this topic has been gone over and over till blood came out of our ears, so please read this post.

 

[gr81]

you need to be training your legs, no question. Not b/c it will increase your upper body, but b/c it will increase your lower body. I personally feel that the squat is the single most important movement one could do. soccer is not weight training after all.

 

[Seanp156]

It can hinder your upper body growth because the body tends to grow more easily as a whole, rather than specific parts. I'm sure this isn't anywhere close to a full explaination, but I don't really know what else to add.

 

[GFR]

Good question Francis, First of all gr81 is right and wrong. Some muscles can be developed differantly some can't. The upper pectorals can be developed more by incline press or flys than flat or decline. If you look at an anatomy book you will see that the pectorals has 3 distinct splits in it. It is one muscle but like the deltoid it can be developed by different angles.
When you work on chest do upper chest first. Here is an example of what you could do.
1. warm up
2. incline press 3 sets of 6-10 reps
3. incline fly ( D.B. or cable) 2 sets of 8-12
4. flat press or D.B. 3 sets of 6-10
Most people train each muscle 1x a week but you could do a high rep low set workout 3 days later ( i.e. Monday heavy chest 8sets 6-10 reps, then Friday 2 sets 20 + reps).

 

[Sean1234567]

"Good question Francis, First of all gr81 is right and wrong. Some muscles can be developed differantly some can't. The upper pectorals can be developed more by incline press or flys than flat or decline. If you look at an anatomy book you will see that the pectorals has 3 distinct splits in it. It is one muscle but like the deltoid it can be developed by different angles.
When you work on chest do upper chest first. Here is an example of what you could do.
1. warm up
2. incline press 3 sets of 6-10 reps
3. incline fly ( D.B. or cable) 2 sets of 8-12
4. flat press or D.B. 3 sets of 6-10
Most people train each muscle 1x a week but you could do a high rep low set workout 3 days later ( i.e. Monday heavy chest 8sets 6-10 reps, then Friday 2 sets 20 + reps)."

So I could work out my chest two times a week? I have read that it can be pretty damaging to overwork it even set me back in development?

 

[Squaggleboggin]

It can hinder your upper body growth because the body tends to grow more easily as a whole, rather than specific parts. I'm sure this isn't anywhere close to a full explaination, but I don't really know what else to add.

I disagree. Squats and deadlifts release more growth hormones than any other movements. The increased growth hormones will also help to further develop the upper body (and of course the lower body). If you want to increase your bench, squat. It works.

I do agree that the squat is the most important movement one can do, if one does so correctly.

 

[Francis584]

I see. Nice info. Still kind of confused about not being able to target my upper chest, mostly dissapointed! But I guess I'll work hard at it and someday perhaps it'll even out more...

 

[GFR]

"Good question Francis, First of all gr81 is right and wrong. Some muscles can be developed differantly some can't. The upper pectorals can be developed more by incline press or flys than flat or decline. If you look at an anatomy book you will see that the pectorals has 3 distinct splits in it. It is one muscle but like the deltoid it can be developed by different angles.
When you work on chest do upper chest first. Here is an example of what you could do.
1. warm up
2. incline press 3 sets of 6-10 reps
3. incline fly ( D.B. or cable) 2 sets of 8-12
4. flat press or D.B. 3 sets of 6-10
Most people train each muscle 1x a week but you could do a high rep low set workout 3 days later ( i.e. Monday heavy chest 8sets 6-10 reps, then Friday 2 sets 20 + reps)."

So I could work out my chest two times a week? I have read that it can be pretty damaging to overwork it even set me back in development?

Only 1x a week heavy i.e. 6-12 reps,.. 6-9 sets.... but like I said you could do 1 set of upper chest 20-30 reps
and one set of flat / lower chest 20-30 reps (i.e. 1 set of push ups) on a second day.
I would only train each muscle 1x a week, then in a few weeks you can play around with the idea of a..second day 2 set "very" high rep second workout.

 

[GFR]

I see. Nice info. Still kind of confused about not being able to target my upper chest, mostly dissapointed! But I guess I'll work hard at it and someday perhaps it'll even out more...

It's easy...DO INCLINE Benchpress and / or INCLINE D.B. flys...

 

[cheftony]

hey i have one peck bigger htan the other. how can i fix that?

 

[MillerMan]

hey i have one peck bigger htan the other. how can i fix that?

Chances are they will never be even, the only thing you can do is train with DBs but your right (im assuming) will always be ahead of the left...everyone has this to a certain degree, for example my left bicep is about 1/2" smaller than my right and even though it has gotten bigger over time my right has also so unless you want to just train one side of your chest which i do NOT recommend there is nothing you really can do.

 

[PreMier]

Good question Francis, First of all gr81 is right and wrong. Some muscles can be developed differantly some can't. The upper pectorals can be developed more by incline press or flys than flat or decline. If you look at an anatomy book you will see that the pectorals has 3 distinct splits in it. It is one muscle but like the deltoid it can be developed by different angles.
When you work on chest do upper chest first. Here is an example of what you could do.
1. warm up
2. incline press 3 sets of 6-10 reps
3. incline fly ( D.B. or cable) 2 sets of 8-12
4. flat press or D.B. 3 sets of 6-10
Most people train each muscle 1x a week but you could do a high rep low set workout 3 days later ( i.e. Monday heavy chest 8sets 6-10 reps, then Friday 2 sets 20 + reps).

hahahaha.. feed me more I mean MORE bullshit! You obviously know nothing about human physiology, or you wouldnt have made this post. Enlighten yourself, and READ please.

this topic has been gone over and over till blood came out of our ears, so please read this post.

 

[GFR]

hahahaha.. feed me more I mean MORE bullshit! You obviously know nothing about human physiology, or you wouldn't have made this post. Enlighten yourself, and READ please.

You talking to me dummy.....
Get a brain PeeMier...when you study Human Anatomy and Physiology in college let me know....Another slave drunk on ignorance!

 

[PreMier]

You talking to me dummy.....

Yea, I'm the dummy.. yet your the one who can shape muscles(or thinks he can). Like I said, enlighten yourself. Its not possible to contract a single area of a muscle(like pec major), so there is no way of 'shaping' the muscle. The way your muscles look are genetic, you can only work to make them larger.

I highly suggest reading the article. People dont want to study, and believe something, and then be proven wrong. However thats what seperates the smart from the ignorant.. when someone is willing to learn and change their views. Dont be ignorant.

 

[PreMier]

You talking to me dummy.....
Get a brain PeeMier...when you study Human Anatomy and Physiology in college let me know....Another slave drunk on ignorance!

Oh, nice edit. I like how you revert to petty insults you fucking Neanderthal. And you call me ignorant

 

[GFR]

Oh, nice edit. I like how you revert to petty insults you fucking Neanderthal. And you call me ignorant

Try some Nizoral shampoo dummy...OMG what a hair line...You really know what you are doing.
Read a article??? sorry slave I studied Anatomy and Physiology in college so I'm one up on you....Keep reading Flex magazine...OMFG what a slave.

 

[PreMier]

Try some Nizoral shampoo dummy...OMG what a hair line...You really know what you are doing.
Read a article??? sorry slave I studied Anatomy and Physiology in college so I'm one up on you....Keep reading Flex magazine...OMFG what a slave.

You're a class act.. reverting to personal insults now? You obviously dont know your ass from a hole in the ground, and should have paid more attention in class.

I think that if we all refer to the "Sliding Filament Theory of Muscle Contraction" science would be suggesting that while you cannot isolate a portion of any one muscle, you most certainly CAN emphasize a portion of one muscle. This doesn't mean incline is working your "upper chest" it simply means that incline is emphasizing the top portion of the chest. This would also go to explain and justify why certain portions of the chest will become sore when pressing from different angles.

And science knows best. You keep defying science. I'm sorry but you may as well say gravity is fake. There are far too many PhD's in physiology and kinesiology who say your ideas are BS.

I dont read magazines

 

[GFR]

You're a class act.. reverting to personal insults now? You obviously dont know your ass from a hole in the ground, and should have paid more attention in class.

I think that if we all refer to the "Sliding Filament Theory of Muscle Contraction" science would be suggesting that while you cannot isolate a portion of any one muscle, you most certainly CAN emphasize a portion of one muscle. This doesn't mean incline is working your "upper chest" it simply means that incline is emphasizing the top portion of the chest. This would also go to explain and justify why certain portions of the chest will become sore when pressing from different angles.

And science knows best. You keep defying science. I'm sorry but you may as well say gravity is fake. There are far too many PhD's in physiology and kinesiology who say your ideas are BS.

I dont read magazines

Like I said when you go to college try and pass Anatomy and Physiology ( it's two classes) then if you do pass you can have an intelligent conversation with me....It is don't not dont, just to let you know.

 

[PreMier]

Like I said when you go to college try and pass Anatomy and Physiology ( it's two classes) then if you do pass you can have an intelligent conversation with me....It is don't not dont, just to let you know.

Been there done that. Your refusing to post anything relevant, and keep trying to insult me(now with your "I have proper English", therefore I am smarter than you bullshit). Post some research backing your claims. Oh, but I bet you cant, because there is none. Furthermore, I refuse to squabble with someone who has the phrase "IGNORANCE IS STRENGTH" in their signature. That there truly tells me all I need to know.

 

[GFR]

You have to love it when a fat bald dude with no upper chest gives advise. Look PeeMier you jumped on this thread talking sh1t, not me, so you get the what you deserve. Look we all can learn; and my advise to you is, take Nizoral shampoo when you are on the juice, and try some incline work for you're small upper chest. A diet would be a good idea for you too.......Best wishes when you graduate from high school.

 

[GFR]

Been there done that. Your refusing to post anything relevant, and keep trying to insult me(now with your "I have proper English", therefore I am smarter than you bullshit). Post some research backing your claims. Oh, but I bet you cant, because there is none. Furthermore, I refuse to squabble with someone who has the phrase "IGNORANCE IS STRENGTH" in their signature. That there truly tells me all I need to know.[/QUTE]
If you ever read a book you would know that my signature is a quote from 1984. You really need to read some books.

 

[PreMier]

You have to love it when a fat bald dude with no upper chest gives advise. Look PeeMier you jumped on this thread talking sh1t, not me, so you get the what you deserve. Look we all can learn; and my advise to you is, take Nizoral shampoo when you are on the juice, and try some incline work for you're small upper chest. A diet would be a good idea for you too.......Best wishes when you graduate from high school.

Im not fat, bald(well, I shave my head), nor do I use "juice". Anyone that posts here and knows me will tell you that much. Plus your one to talk, without pictures of yourself up.

Look, Im soo bald

 

[gr81]

Foreman, you closeminded ignorant know it all, you have no clue what you are talking about. Since you have a self proclaimed background in anatomy, plese engage us in the sceintific process in which a person can isolate the upper chest or tricept. The tricep is ONE muscle with three heads,you can run your mouth all you want calling premier names, but the fact of the matter is that he has proven his knowledge if the sport, and I have as well, and the statements you make prove otherwise. I suggest you know your role and shut your mouth

 

[GFR]

Im not fat, bald(well, I shave my head), nor do I use "juice". Anyone that posts here and knows me will tell you that much. Plus your one to talk, without pictures of yourself up.

Please you shave you're head because you didn't use Nizoral shampoo. You are fat and you have no upper chest. If I become a premier member I will post pictures. I love guys who live in a small town and think an 18 inch arm and a 400lb Bench press is the height of bodybuilding.

 

[GFR]

Im not fat, bald(well, I shave my head), nor do I use "juice". Anyone that posts here and knows me will tell you that much. Plus your one to talk, without pictures of yourself up.

Look, Im soo bald

Yes...very

 

[PreMier]

Please you shave you're head because you didn't use Nizoral shampoo. You are fat and you have no upper chest. If I become a premier member I will post pictures. I love guys who live in a small town and think an 18 inch arm and a 400lb Bench press is the height of bodybuilding.

Any member can post pics, not just elites. So post up or shut up you New Jerksian. Also I would hardly call a city if 1million people + a small town.

 

[GFR]

Foreman, you closeminded ignorant know it all, you have no clue what you are talking about. Since you have a self proclaimed background in anatomy, plese engage us in the sceintific process in which a person can isolate the upper chest or tricept. The tricep is ONE muscle with three heads,you can run your mouth all you want calling premier names, but the fact of the matter is that he has proven his knowledge if the sport, and I have as well, and the statements you make prove otherwise. I suggest you know your role and shut your mouth

Ok dummy I will clue you in. The pectoralis are two muscle groups; 1. pectoralis minor and pectoralis major.
And I have read you're posts and you seem to know very little .
As far as training a muscle group you are limited to you're genetics. However you can make some slight changes in muscle development if you know how to train.When you know what you are talking about I will give you the respect you deserve.

 

[GFR]

Any member can post pics, not just elites. So post up or shut up you New Jerksian. Also I would hardly call a city if 1million people + a small town.

And the city is???? I will post some pics..if that means anything.