+ 1 Trouble filling out my upper pecs!
Supp bromosexuals,,lol...
So ive Bin working out since i was 15-16 years old but nothing serious till i was 18, im 21 now and i have a solid middle/lower chest but my upper chest doesnt seem to be developing as full as my middle chest EVEN tho i actually do more upper pec movemements than middle chest so im not really sure wats the deal?!...any tips would be awsome for upper pec movements guys thnks!
(My usual Chest workout) 15-18 sets
Incline Hammer strength machine: 2 feel sets & 3 working sets
Incline dumbbell or incline bench press (smith machine):, 4 working sets
Flat Dumbbell presses: 3 working sets
Incline DB flys: 4 working sets then 2 burning sets to failure
Decline hammer strength machine: 4 working sets
Pullovers: 3 sets
Some stats:
Age: 21
Height: 6'3&1/2
Weight: 235ish
BF: 17-18% "i think"
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do incline bench. Keep your elbows out. Do sets of wide,normal and narrow grip. When you do cable flys bend over and bring cables out in front of your head.
Concentrate more on incline presses and incline flyes.
hammer strength incline press 4 sets 12 reps
incline db presses 4 sets 12reps
incline flys 4 sets 12 reps
seated fly machine with seat rather low so you squeeze more on upper chest
4 sets 12 reps.
Try this out for a month see how it works for you.
Hey mate you are doing far too much. Some times more is less and less is more. I just seen that larry said the 6x6 is good and yes I have to agree. Also any of those variations 8x8 and 10x10. Check out German Volume Training it is a very good method and it's simple and effective. Also have a look at Mike Mentzers High Intensity Training (if you are game to do either). An old tip that was told to me was where the bar touches your chest on the w ay down is the area thats getting worked. Now thats a very simplistic view vew. Now I know that some exercise phsiologist will probably get on here now and say all sorts of stuff about how the angle of the dangle effects the rise and fall of the left hand ball, but at the end of the day its all about over loading the muscle that you want to grow. Have a good look at the two I have mentioned or not it's now up to you.
From the looks of it your doing a bit too much pressing (IMO).
But for upper I'd start with incline presses at 45degrees and each set lower it a few degrees till your just above flat on the last set. 5 sets total
And unless you have shoulder issues I'd def switch to a free bar.
Then move on to either your flat presses or decline. (this is where I'd recommend just alternate each workout instead of including both each time)
Finish doing dumbbell flys starting at flat and moving up slight incline each set (3-4 sets total)
Than bang out the pullovers.