Upper Pec training

[ScubaJack]

Need some help targeting my upper pecs. I am naturally predisposed to having a large chest and moobs if I don't keep my BF down. Doing the normal lifts I can get the lower pecs to define and get large, looks good in a shirt but without the shirt the upper pecs look caved in. I have tried Incline presses and they don't seem to do the trick. Is it technique?

I have seen the best results so far by doing tons of different pushups. I am thinking the decline pushups with wide hand placement are giving me the biggest boost but wondering if there was something else I could try.

When lifting I typically use dumbbells and do three elevations on presses. Dec/inc/flat.

 

[DieYoungStrong]

SLOW negative Inclines to the neck can be good.

I'm a thick back and chest, small arm and calf guy. Sorry can't be of more help.

 

[kawilt]

Have you tried your presses while holding the dumbbells against each other with your palms facing in towards each other (like praying) and bringing them down as high on your upper chest as you can?

Keep them tight together and push in as you go up.

 

[DTdr2]

Decline works the lower pec.
Bench works the pecs in general while incline works the upper pecs. Try doing decline, bench, & throw in dumbbell inclines plus barbell inclines. Mix your routine up for best over all results, but do incline first if you're looking to target that area.

 

[ScubaJack]

Have you tried your presses while holding the dumbbells against each other with your palms facing in towards each other (like praying) and bringing them down as high on your upper chest as you can?

Keep them tight together and push in as you go up.

No I haven't, but I will tomorrow. Thanks.

 

[RPD]

Incline flys did wonders for me. Not too drastic of an incline or your deltoids will begin to shoulder some of the load.

That was a shitty pun, I'm sorry.

 

[Aemilius]

incline flys did wonders for me. Not too drastic of an incline or your deltoids will begin to shoulder some of the load.

That was a shitty pun, i'm sorry.

 

[MANWHORE]

Pushups with a 400lb vest on,
Will work both peckers

 

[noah_k]

Reverse grip BP is also good for clavicular head /upper chest and tris, also a bit easier on the rotator cuffs.

 

[OCD Guy]

If you're concerned about your upper pecs, drop the lower pec stuff altogether. I'd also recommend about a 30 degree incline, it lessens the involvement of the anterior delts while still having the upper chest more involved and the lower chest less involved. Also, if you've been working out a while, you may want to make sure you do some lower reps on the incline. I started incorporating 5x5 on the incline and could tell a very significant difference in one week, and that's after 15 years of working out when the gains are SLOW. It's hard to fight your genetic tendencies, but that would help I think.

 

[Ravtech]

I've had good luck with incline flys, but like others have mentioned you have to focus on isolating the work to your pecs or your shoulders will naturally start trying to help out.

 

[smiles]

Need some help targeting my upper pecs. I am naturally predisposed to having a large chest and moobs if I don't keep my BF down. Doing the normal lifts I can get the lower pecs to define and get large, looks good in a shirt but without the shirt the upper pecs look caved in. I have tried Incline presses and they don't seem to do the trick. Is it technique?

I have seen the best results so far by doing tons of different pushups. I am thinking the decline pushups with wide hand placement are giving me the biggest boost but wondering if there was something else I could try.

When lifting I typically use dumbbells and do three elevations on presses. Dec/inc/flat.

try this for a month or two.. incline,flat,decline,,,
than stick with switching it up each week or each time you work you chest if you do it twice a week, it will look like this...
incline, flat, decline, next week flat, incline,decline its best to keep decline at the last because it is the easiest to do... it is also good to do wide grip pull ups after chest work outs, whether before fly's or at the very end, but always switch shit up that will keep your muscles in shock and always growing.... the key is like I said above to switch it up with the routine keep barbell in the mix, lift as heavy as you can always pushing your self to lift more and more to what your body can handle, when raising your weights its best to keep incline and flat the same weights also you can drop decline to save more strength and energy for raising your weights, don't get discouraged from failure, failure is just a way of knowing where to make new goals also failure is good fuel to push you even harder, adapt and over come bro....
best of luck bro!!!!

 

[MASStadon]

Incline dumbbell press has helped more than incline bench press for me. Of course results and techniques vary for everyone. But I swapped up I was doing heavy incline bench and following up with lighter incline dumbbell for a couple of years not getting the upper and inner v I wanted. So this year I am doing heavy incline dumbbell following with lighter incline press to tone it back up.

 

[chiefconcern]

I'm in the same boat upper pecs are a sob to build for me. I started to get some mass added when I started going heavy, then I kept getting slight tears in my peck every couple workouts that would set me back.

Anyone else ever experience anything like this?

 

[Roadking]

Lots of inclines I always get hit up in the gym by guys askin how I developed my upper chest, inclines lots of it barbell presses, dumbell presses, free weights and machines. Chest up rotate shoulders back and press, get a good stretch on the way down

 

[dnoyez]

pre exhaust training can help them catch up.Incline flys followed by incline presses.

 

[chiefconcern]

Seems like pre exhaust might be a good idea for me I have super bad shoulders and my pec has had sprains a couple times this year when going heavy. I'll give this a try for a couple months and see if I can stimulate some growth.

 

[damage]

a slight incline did wonders for me... I finish up and then use the smith machine to completely exhaust the chest muscles. Gives an incredible pump too.