posted Sat, 12/31/2011 - 19:02
3318
im lackin upper chest
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im 6"1 190 been back lifting this time for like 7 straight months everything else is going good.... i do one body part a day what are some tips to blow out upper chest
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Hey, you're the same size as me and have the same problem I used to have!
Here's the deal, you need to pinch your shoulder blades together and down, putting the upper pecs in a mild stretch position. Next do inclines: Dumbbell for a few weeks until you stop gaining on them then switch to straight bar. Pause for a second or two at the bottom, this'll increase the tension on the upper pecs AND lengthen the time under this greater tension is applied AND stretch 'em under tension! This is a surefire way to bigger upper pecs. Make sure you keep your back flat on the bench, arching on the incline kinda turns it into a flat bench. Give this a shot for few weeks and hit me back with your stellar results : )
DT-SwoleReverse grip incline bench on the smith, dumbbell bench press, the isolation bench with extremely thick handles.
DT-SwoleReverse grip incline bench on the smith, dumbbell bench press, the isolation bench with extremely thick handles.
Incline Bench.
Always start with upper chest, get in 10 sets upper then go to the rest of your workout
Google, "Vince Gironda Neck Press" . .I got to do these at the original iron guru's gym. They're brutal. Larry Scott covers them in his book "Loaded Guns" for massing up the upper pecs . .
We would usually do 1 1/4 reps doing an extra 1/4 at the bottom between each rep.
Remember in this case, it's not the weight you lift but how you lift the weight. Bodybuilding can be strange in that sometimes we mechanically disadvantage the muscle to make it work twice as hard with half the weight . .but it's the physique we're chasing not the lift, right ?
I like Gironda ideas (a lot) but some of what he recommends can be a best iffy and at worst down right dangerous. For me, this exercise falls into that category unless you have titanium shoulder joints/RC's that is.
You nailed it brother . .it's all about healthy shoulders (actually prior to any benching) . .but given an adequate warm up and pain free R.O.M.. these movements deliver much stimulation to hard to reach aspects of muscles . .
Touche brother...touche. I always said you dont have to be strong to be a bodybuilder, just have to know how to look good and manipulate the body on and off stage
I prefer doing underhanded bench for upper chest. Don't think I am crazy just try it out for a little bit. Start off light because I doubt your'e used to the movement.
10 sets of 10 reps of some kind of incline. with 45 seconds rest max (no exception...use a watch). Get 97-100 reps or drop the weight (no exceptions) . You'll feel you're upper chest working big time. Oh, add 1 and 1/4 a side EVERY chest workout which is twice a week. Do it for 6 weeks.
Ok bro this is what I do for upper chest. Incline bench dumbbells or bar whatever floats your boat. Then incline flys followed by flat bench. Now the trick is and some will disagree with me but that's ok. Try it out before you judge it. Ok back to the subject. When doing your press don't go all the way up. Only go around 3/4 the way up. If you go any further than this your anterior deltoid (front delt) takes over and the weight shifts off the target area. Also by locking out your elbows takes the weight off the muscle. Now as far as I am concerned its all about placing stress on the muscle to cause it to addapt to the stress placed on it. Give it a go and see how it feels.
I'm not sure if you're doing this already, but if you train your shoulders on the same day (or even near) the day you work your chest, try splitting those into each their own day.
Also try doing drop sets with dumbbells on a moderate incline bench, and start off your workouts with that instead of a barbell bench press.
AnonI do the lowest incline position I can. Sometimes I use plates for a slight lift of the bench and use dumbbells not bar. For me the inclines at 90% of gym just hit my front delts. Letting the weight stretch at the bottom(nice three count hold)and total control going up and you'll learn the upper pec from the front delt and get more but genetics Bro....if you have a genetically thin wall of muscle on your uppers overtraining them will just hold you back. Honestly assess yourself and work accordingly.
Spot on Abnormal. So many times folks at the gym have the incline not at the right angle. Try lowering the incline to bring the delts out of it. Chest for me was the hardest body part to build up. When something isn't growing the way I want it to I have a tendency of overtraining. Which hurts you more then. It training at all. Chances are you are doing everything right it just takes time. There really no secret workout for it. Anything incline for upper chest just alternatdumbbell and barbell.
Nobody actually mentioned to just widen your grip, lol.
Try to puff your pecs out when doing chest excersises and really focus on that particular muscle, use your mind to muscle concentration to get the most out of a chest excersise. The mind is a powerfull thing in bodybuilding. Try to squeeze or flex your pecs at the top of every repetition just for a full second, it helps get the pecs fully pumped with blood wich in return caries extra oxygen and nutrients to the muscle. Also EATBIG! Get plenty of calories to feed the broken down muscles so that they can repair and grow. This works well for me.
Reverse grip bench is good, arnold presses and all the afformentioned exercises. Concentrate on the muscle to be worked. Tune out everything else such as ipod or the hot girl on the cicuit machines. I'm a firm believer in mind muscle connection.
Neuro-Muscular COnnection I think is the term. But ya, focus is key.
Yea technical term, I challenge my workout partners while we workout to really focus, dig deep, get a full range of the muscle worked and get them jacked the fuck up with all my phycho bable. I try to find those type of people to lift with too. Ya gotta go in to the gym with a plan to smash fucking weights. Or smf, I visualize my workouts the day before I workout. Focus comes from both in the gym and out of the gym.
AnonBro, then I am only exercising my dick.
LOL
That's my favorite workout too, it leaves such a rewarding feeling and the pumps are insane haha
do uou hit that before you hit flat bench or do you save flat fot a different day?i usually do 5 sets heavy on flat the do sm ith mach inclines then incline db press
Nasty81NateI do incline first, flat, then decline.
Nasty81NateI do incline bb press, incline flys, hammer incline chest presses, and the one I've found helped the most with chest strength is alternating dumbbell presses. Really helps with overall strength and balance on the bench.
Upper chest is def one of the hardest to develop. I'm a big fan of incline bb press, full ROM. I bring the bar all the way down to just above my clavicle, I feel it hits upper chest pretty good. Finish it off with some incline db flyes, or superset presses with flyes to get a wicked pump.