Inner and upper chest

[Jmc5315]

my outer and lower chest has been growing like crazy and my upper/inner chest hasn't been growing as much. What are some good ways to hit that.

now i do

flat bb bench
incline bb bench
decline db bench
cable crossovers

[rusmuscle]

similar topic - http://forum.animalpak.com/showthread.php?t=511
and this should help you as well - http://thefitshow.com/week3/milos_chest_med.htm

[HELLYEAH60]

Change up your work outs bro. Alternate Dumbells instead of the barbells. When you do the dumbell presses really try to sqeeze those pecs together to maximize that pump. Throw in some flat bench and incline bench flys. I usually do only two press movements and 3 stretching movements. With flys and cable crosses really try to squeeze that chest. In addtion, try to throw maybe the peck deck machine in there. Another suggestion I have is to change up the order of excercises as well as the number of reps. Variety will shock the body and keep it guessing. I have had good success with simply changing up my rep range and excercise order.

[HAWK]

smash those fuckers with 5 sets of incline flyes..opens the chest up with a powerful stretch and the pump is incredible. try em out for a few weeks, let me know how it goes.

Be Relentless.

[spartan300]

Drop the declines for a while and try super setting dips and pec deck for a few weeks. Concentrate on the contraction (squeeze) On tricep days try throwing in some close grip benches, also make an effort to incorporate db's on the bench and move incline bb as the primary.

[Jmc5315]

thanks guys. ill try that out

[Idlethoughts]

Stress incline bro...try to do more incline flyes and incline presses....that's how i got my upper chest to look like a rooster's

[Brute Force]

my outer and lower chest has been growing like crazy and my upper/inner chest hasn't been growing as much. What are some good ways to hit that.

now i do

flat bb bench
incline bb bench
decline db bench
cable crossovers

Start with inclines, then move to the pec deck and do a full rep stop halfway on the negative and perform a half rep. That is one rep. Perform 6-12 reps. This should help focus on the inner portion. End with some incline DB presses.

[Titan]

Throw in some Dumbell pullovers along with more incline movements.

[determined]

start with inclines and really base your chest workout around inclines, I like to finish off with some cable cross unders, really stressing the flex at the top.

[OMEGA]

ya know, something that has always made my chest grow and given me a good pump is incline cable flys. You can use super-strict form, get a good stretch, and nasty pump. You should feel it in your entire chest. Juse stick a incline bench where you would normally do cable flys, and stick the handles on the bottom instead.

[dirtydean12]

IMO i'd rather do incline with db's instead of a bb. To me, bb uses more shoulder. Using db's also allows you to get a better range of motion, leading to more full contraction. Good luck.

[Easy E]

I had the same problem. I saw some progress once i started to add in some very WIDE grip incline benching. Your ego will take a hit cuz you cant handle as much weight. But once the bar comes down to your upper chest, you will feel an insane stretch.
I also added in some close grip incline dumbbells. Again, i let my elbows drop all the way down as far as they could go so i would feel a great stretch in the upper/middle part. Then at the top i would focus on the contraction.

Good luck man.

[Dario]

my outer and lower chest has been growing like crazy and my upper/inner chest hasn't been growing as much. What are some good ways to hit that.

now i do

flat bb bench
incline bb bench
decline db bench
cable crossovers



well, i hope the veterans of the gym dont typecast me as a dumbass for this, but...
i find that gyms (mine at least) Incline and Decline benches have far too great an angle.

For optimal training of the pectoral muscles, ive learned that a great incline is not necessary to stimulate the muscle fibres.

Therefore i stick to a concentrated Flat Barbell Bench, with alternated grips from week to week....and if anything, my best option is to make a slight incline on the Flat benchpress by putting one ...maybe two plates under the legs for the bench....
it doesnt give a huge incline, and therefore doesnt recruit more deltoid work....Nor lats for that matter....

Decline bench im not a big fan of at all so i just substitute other exercises for that....


This isnt to say that i dont do conventional Incline bench press, with the regular incline from time to time,
But
our friend the flat bench, has taught me that it works the entire pectoral wall, and well, if executed properly....


my $.02

my chest seems to over power most of my body except my back...
im 5'11, and people tell me due to my width i seem short as if i were 5'5

[TheNaturalG]

my outer and lower chest has been growing like crazy and my upper/inner chest hasn't been growing as much. What are some good ways to hit that.

now i do

flat bb bench
incline bb bench
decline db bench
cable crossovers

How tall are you and what is your weight.

[waugie14]

Incline Db's, dont need to crazy weight cuz u wanna get the squeeze in there, more weight other muscles can take over. Do them first.

[LuvsThePain]

For me, incline has had the leading role in developing my upper chest.
Try: Incline with both barbells and dumbells. I do barbell incline one week and dumbell incline the next. Try keeping rep schemes in the 10 - 6 range, occasionally hitting 4 reps or under.

I have also noticed that pec flys and pec deck machine has instigated the most growth in my inner chest.
Try: Adding a pec fly exercise into your workout. This can be either a flat bench fly or an incline bench fly. Rep schemes ranging 12-10-8 and occasionally hitting a ball busting 6, "I do every week". You can get a good effect by using the pec deck machine in the same manner of reps.

Remember: Make sure your form is good, (I mean perfect). Funky ass form can result in some funky ass pecs. Peace.

[TheNaturalG]

How tall are you and what is your weight.

The reason I am asking is because if you are young and barely developed yet that is why your upper and inner chest are lacking. That is the last place to get development in your chest. I remember when I was less then a year in and was trying to do all these exercises to isolate the upper inner part of my chest and was wasting time that could have been better spent on good old heavy compound movements that are not meant for targeting that part of my chest. Honestly, if all you do is declines for example its not like your gonna get not development in the upper inner part of your chest and some morphed look on your chest wear the bottom part sticks out and then the upper part looks like it collapses down.

[waugie14]

Good point, Im 21 and my upper along with the rest of my chest never started to develope until last winter.
The reason I am asking is because if you are young and barely developed yet that is why your upper and inner chest are lacking. That is the last place to get development in your chest. I remember when I was less then a year in and was trying to do all these exercises to isolate the upper inner part of my chest and was wasting time that could have been better spent on good old heavy compound movements that are not meant for targeting that part of my chest. Honestly, if all you do is declines for example its not like your gonna get not development in the upper inner part of your chest and some morphed look on your chest wear the bottom part sticks out and then the upper part looks like it collapses down.

[Greg_G]

Whatever area needs most work, work that first. IE Incline bench for your upper chest. Your first workout is always the most power and strength. So if you really wanna get the upper chest going, you need to use your first burst of energy on it. If you go to it second or third, you've already wasted your time on your outer chest. Like most, i assume you do flat bench first...

[Dunk]

I saw some nice gains in my inner chest when I would grab on to the supporting structure of the cable cross over machine in an over/underhand fashion directly after doing a set of flies. Hold this for about 10 seconds after each set

[bigjay]

Like a few bros said incline, incline, incline ,open up your workout with incline and blow them up like ballons.

[Colossus15]

Yeah man definitly do peck deck and DB flyes and dont go all the way to the top. Make sure you squeeze and dont take any pressure off your chest by touching the weight at the top just try to stop the weight about 4 to 5 inches from each other.

[king1]

Natural G- that comment about the upper and inner chest developing later on probably saved me hours or wasted iso movements. Im only 1 year of educated hard training in, I bet your right and those areas will catch up to my lower/outer chest. Makes alot of sense

[karmazon]

You cannot target your inner chest, because the fibers in your pecs are positioned horizontally.

[NickSP]

You cannot target your inner chest, because the fibers in your pecs are positioned horizontally.

I was definitely waiting for someone to say it from the moment I started reading this post lol It's still argued whether you can even put some emphasis on upper/lower.....

[Obelix]

hey bro
Ive have heard that: reverse grip flat bench press should hit upper pecks.

[Jmc5315]

im 19 and 5'11" at 225