Upper chest

[jJjburton]

how can I get a bigger upper chest?

Being that the chest has mainly 2 muscles, pectoralis major and minor. Can you reallly target a certain part of the chest. I can see being able to hit the pectoralis minor or major by using incline and regular.

But to get a bigger upper chest, would it just be from overall chest development?


I dont think its possible to target the inner and outer parts of the chest.? Or is it. I still do close grip and wide grip but thinking it pointless.

 

[LeoTC]

You can emphasize particular portions of the muscle, but you're still using all of it. Reverse grip incline, high incline flies, and landmine presses do more for my upper chest than anything.

 

[Eman]

Overall chest development for the most part.

However, focusing on lifts that make certain parts of your chest contract harder will tend to make them grow faster.

I always wanted to focus on my inner upper chest, around the throat area. I found a very focused lift that did help but it was kind of tedious to keep up with.

It was a single armed shrug. You pick up a dumbbell with one hand, keep the weight directly in front of you. Then, shrug slowly and focus on flexing the inside of your upper chest. It feels awkward at first until you can feel it, but it's a good one.

I've also found pronated flyes to be very useful lately in hitting areas that a lot of other lifts don't really get a good muscle contraction on.

Again, overall, a wide range of different lifts from different angles are going to be the best approach unless you feel you're really lacking in a certain area... But that may just mean you need to work on your form for the lifts you're doing.

 

[Btcowboy]

I felt the most on my upper chest doing incline hex presses with 2 DBs. Really focusing on the upper chest and feeling it contract hard

 

[Sven_Northman]

Check out Seth Feroce on YouTube. I adopted his training style for chest and its made a huge difference in my upper pec development.

He focuses mainly on upper chest through smith or BB incline presses FST7 (Fascia Stretch Training) incline DB presses and a few other ancillary movements.

Another great resource of knowledge is John Meadows. aka mountaindog1 on YouTube. Check out those two characters and grow!

 

[ickyrica]

My chest heals decently fast so I can hit it hard multiple times a week without any hint of issue. That has allowed for longer periods of both intensity and volume in tandem. I see much better development when I can utilize a mix of both disciplines

 

[Demondosage]

Pushups and more pushups combined with incline presses and pec deck with seat in a low position to emphasize upper chest more during squeeze

 

[jJjburton]

Pushups and more pushups combined with incline presses and pec deck with seat in a low position to emphasize upper chest more during squeeze

Yes i do a ton of this. Basically what everyone said I do. So i guess i just need time.

it already has increased 15 percent from last year. But just looking for more.

 

[jJjburton]

I also implemented where you take a barbell put one end in the corner. And with the other end then standing, do a incline press like motion. You go from your mid chest or lower up over your head. With a 45+ pound weight on the end I hold. By kind of locking your hands together. You can also do bent over rows like this.

 

[jJjburton]

Overall chest development for the most part.

However, focusing on lifts that make certain parts of your chest contract harder will tend to make them grow faster.

I always wanted to focus on my inner upper chest, around the throat area. I found a very focused lift that did help but it was kind of tedious to keep up with.

It was a single armed shrug. You pick up a dumbbell with one hand, keep the weight directly in front of you. Then, shrug slowly and focus on flexing the inside of your upper chest. It feels awkward at first until you can feel it, but it's a good one.

I've also found pronated flyes to be very useful lately in hitting areas that a lot of other lifts don't really get a good muscle contraction on.

Again, overall, a wide range of different lifts from different angles are going to be the best approach unless you feel you're really lacking in a certain area... But that may just mean you need to work on your form for the lifts you're doing.

Pronated flys look interesting. But can you do them with a cable? I dont really like dumbell flys as you lose tension at the top.

i do super high upper chest flys standing like over head.

 

[jJjburton]

Overall chest development for the most part.

However, focusing on lifts that make certain parts of your chest contract harder will tend to make them grow faster.

I always wanted to focus on my inner upper chest, around the throat area. I found a very focused lift that did help but it was kind of tedious to keep up with.

It was a single armed shrug. You pick up a dumbbell with one hand, keep the weight directly in front of you. Then, shrug slowly and focus on flexing the inside of your upper chest. It feels awkward at first until you can feel it, but it's a good one.

I've also found pronated flyes to be very useful lately in hitting areas that a lot of other lifts don't really get a good muscle contraction on.

Again, overall, a wide range of different lifts from different angles are going to be the best approach unless you feel you're really lacking in a certain area... But that may just mean you need to work on your form for the lifts you're doing.

Also the shrug is interesting. But you must do them with only like 10’s-20’s? Dumbells

 

[jJjburton]

Overall chest development for the most part.

However, focusing on lifts that make certain parts of your chest contract harder will tend to make them grow faster.

I always wanted to focus on my inner upper chest, around the throat area. I found a very focused lift that did help but it was kind of tedious to keep up with.

It was a single armed shrug. You pick up a dumbbell with one hand, keep the weight directly in front of you. Then, shrug slowly and focus on flexing the inside of your upper chest. It feels awkward at first until you can feel it, but it's a good one.

I've also found pronated flyes to be very useful lately in hitting areas that a lot of other lifts don't really get a good muscle contraction on.

Again, overall, a wide range of different lifts from different angles are going to be the best approach unless you feel you're really lacking in a certain area... But that may just mean you need to work on your form for the lifts you're doing.

When you explain this. Do you have your arm parrelel to the ground. Like the top of a front shoulder raise? Or close to ur body? Like the bottom of a front shoulder raise.

 

[LeoTC]

I also implemented where you take a barbell put one end in the corner. And with the other end then standing, do a incline press like motion. You go from your mid chest or lower up over your head. With a 45+ pound weight on the end I hold. By kind of locking your hands together. You can also do bent over rows like this.

Yep, that's a Landmine press, Bruh.

You can actually do all kinds of shit with that set-up. RDL, Split Squat, Viking Press, Rows, Hack Squats, etc.

Actually great for big complexes.

 

[Eman]

Pronated flys look interesting. But can you do them with a cable? I dont really like dumbell flys as you lose tension at the top.

i do super high upper chest flys standing like over head.

I guess you could, it would probably be a little awkward. You shouldn't lose much tension at the top, you should be flexing at the top.

Also the shrug is interesting. But you must do them with only like 10’s-20’s? Dumbells

I would use more but whatever you feel is working for you... I would imagine 50lbs minimum though.

When you explain this. Do you have your arm parrelel to the ground. Like the top of a front shoulder raise? Or close to ur body? Like the bottom of a front shoulder raise.

The shrug? Bottom like a normal shrug, just have the dumbbell sort of in front of your groin area.

 

[Test_Subject]

I like doing high-incline, to-the-neck smith presses. I really feel them in the upper part of my chest.

But the best way to get a big upper chest is to have a big chest in general.

 

[Sven_Northman]

Pronated flys look interesting. But can you do them with a cable? I dont really like dumbell flys as you lose tension at the top.

i do super high upper chest flys standing like over head.

DB flyes is an open chain exercise and takes tension off the muscle at the top as you noticed. I alternatively do standing flyes on a cable station one arm at a time. I stand far enough off to the side so my arm is fully extended outwards and under tension, then bring it across my chest with my elbow slightly bent. Try that one out.

 

[TAKESHI]

My gym only has one stationary incline bench, pretty lame! Anyway occasionally i have to use the smith machine to bench. I have found that benching @ 70-80 degrees incline works great for the upper chest, especially close grip. You can safely utilize full range of motion. The closer the grip the more it hits upper chest. Decline pushups also work well.

 

[jJjburton]

Yep, that's a Landmine press, Bruh.

You can actually do all kinds of shit with that set-up. RDL, Split Squat, Viking Press, Rows, Hack Squats, etc.

Actually great for big complexes.

Ahh ok thanks. Yea those are great.

 

[jJjburton]

I guess you could, it would probably be a little awkward. You shouldn't lose much tension at the top, you should be flexing at the top.



I would use more but whatever you feel is working for you... I would imagine 50lbs minimum though.



The shrug? Bottom like a normal shrug, just have the dumbbell sort of in front of your groin area.

Ahh I thought the shrug was with your arm extended out in front of you. If its like a regular shrug with dumbell close to groin, yes 10,20s are light. Will try it