[bts1302]

Does ne1 know a good way to really hit the upper part of your chest?

[tjbentham]

u can use a variety of things: saucepans, bats etc

ask a stupid question u get a stupid answer....obviously anything incline

[roccodart440]

Flat bench for size, incline for added separation

[ig30fg23]

Try incline bench press, incline dumbbells and incline dumbbell fly's... go for three to four sets. Start with 12 reps and work way down on each set. 12, 10, 8, 6 etc. When you go down on reps that means you go heavier on the weight. So on your heaviest set you go only 6 reps. Just incorporate it to your chest workout. Remember that barbell adds mass so stick to barbell incline press and afterwards do incline dumbbell to strenghten the fibers in your chest, shoulders and triceps. get a good strech when you bring the weight down and explode up. Hope this helps you.

Chest work out

Barbell Benchpress 3 sets 8 to 12 reps
Incline Bench press 3 sets 8 to 12 reps
Incline Dumbbell press 3 sets pyramid the weight up and descend on the reps
Incline Dumbbell Fly's 3 sets 8 to 12 reps
Dumbbell Pull overs 3 sets 8to 12 reps

Ivan

[Mygeeto]

Originally Posted by tjbentham

u can use a variety of things: saucepans, bats etc

ask a stupid question u get a stupid answer....obviously anything incline

[BrianSays]

Is it true that you should hit your upper pecs with incline movements first or is that bogus

[ig30fg23]

Incline adds thickness to your upper chest giving your pecs more of a fuller look. When you do flat bench it only widens your chest and doesn't give it much fullness. It is up to you if you want to start on incline first before regular bench press.. i personally start on regular bench press for 4 sets and then i do 3 incline exercises for a total of 12 sets. look at my chest routine above and always finish up with pullovers. pullovers stretch your rib cage and work your chest, lats, serratus muscles. good way to finish any chest work out.

[Kaje]

Just use a variation of inclines like bb bench, db bench, & db flys.

[Casey Butt]

If you have a real problem with upper chest, then it's probably a poor neural connection to it - i.e. a very poor "mind-muscle" link.

I suggest that you first try to establish a strong "mind-muscle" link before you concentrate on "traditional" chest exercises. Do that by performing what I call "leaning uppercuts" - something like a dumbbell front raise, but you keep your palm up, grab a post with your other arm and lean away from it, then raise the dumbbell like you're throwing an uppercut/palm-up front raise. The db comes up and across your chest because your body is leaning on an angle. Use light weights (10 to 15 lbs) and concentrate on contracting the upper pecs hard.

You can also try low-cable crossovers (cable crossovers using the low pulleys and bringing the handles up and across to eye-level) and high-incline db scoops (something halfway between high-incline db flyes and db front raises with your palms up - bring the dbs up and across to the center and squeeze your upper pecs hard).

On all of these exercises, strict form and contraction is much more important than weight, so 10-20 is plenty for any of them.

Once you establish a strong mind-muscle link with the upper pecs (which some people are "born" with and others aren't) you'll start to get better results from the traditional upper pecs movements such as incline flyes, presses, etc.

[roccodart440]

Originally Posted by ig30fg23

Try incline bench press, incline dumbbells and incline dumbbell fly's... go for three to four sets. Start with 12 reps and work way down on each set. 12, 10, 8, 6 etc. When you go down on reps that means you go heavier on the weight. So on your heaviest set you go only 6 reps. Just incorporate it to your chest workout.

Ivan

I like this part. The rest of what you said is highly debatable but adding this exersize the way he mentioned it has alot of promise.

[TXbeast34]

I was told by a trainer that hitting inlcine first is better bc you hit your upper chest hard and when you have a larger upper chest it makes you overall chest look better... that is the only reason I do incline first. I have also read that it is good to start with a isolation exercise like flies. you hit your chest really hard and then do your benches bc that involves tris as well? ust my input

[roccodart440]

Originally Posted by TXbeast34

I was told by a trainer that hitting inlcine first is better bc you hit your upper chest hard and when you have a larger upper chest it makes you overall chest look better... that is the only reason I do incline first. I have also read that it is good to start with a isolation exercise like flies. you hit your chest really hard and then do your benches bc that involves tris as well? ust my input

YEs but what about the fact that incline bench doesn't build the upper chest???

WHy would it make sense to start off with an assistance excersize that will not really make you grow but mainly pump yyour chest up and make you tired so you get less out of the true builder the bench press. I assure you that doing flys with 25 pounds wojn't make your chest grow like doing reps with weight on the bench press.

[Mygeeto]

so we stick with regular flat bench stuff first, then do incline or...??