posted Sat, 05/04/2013 - 11:06
1561
+ 1 Need some help
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If anyone can chime in and tell me what I should be doing to focus those muscle areas, upper mid pec and that bicep area would be great!
Maybe more incline bench and?
Any help appreciated
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Going really heavy on incline bench helped me build mass on my upper chest. And flys helped me get the striations going. I quit doing flat all together for 9 months and stuck to heavy dumbbell and barbell. Like today I did incline barbell @
135 @ 12 reps
185 @ 12 reps
225 @ 12 reps
275 @ 12 reps
315 @ 5 reps
225 @ 12 reps
Then I'll do incline flys really high up focusing on flexing the upper chest, which is easier after you have a huge pump going. The next day it feels like you've been beat across the upper chest with a bat, and my front delt and upper chest fibers are crawling around on their own. After you build up some mass you can focus flexing the upper chest which really helped define the top and get a ledge coming off of my collar bone. This really frames your chest and gives it a larger overall appearance.
SonofaBitchThanks, gonna try nothing but incline my next workout.
All in all though, I think you have a really great base though, and you know what you need to work on. Waist and bf look great, I would just focus on building up the upper quarter (delts, traps, upper chest). Staying away from getting bulky in the mid section and looking like an 80's super hero caricature, unless thats your thing. Either way, it looks like the dog and the kid love ya no matter what.... Have a good 1 bro
SonofaBitchthanks and yeah I'm actually enjoying keeping my waist around the same size, started hitting inclines and yeah i think thats the problem they're pitiful right now lol.
Preacher curls and an incline closer grip / incline flies will hit those specific parts of the muscles you have circled
SonofaBitchThank you!
Concentration curls and more chest flys
Heavy 5X6-12 reps to failure
Build more mass and it will come buddy !!!
Plus 1
Gatorgear
SonofaBitchThanks!
This video has really helped me.
http://www.youtube.com/watch?feature=player_embedded&v=1ZMquBNOosU
Good video. I was going to say most guys at the gym make the mistake of not going the full range. They only go half way back down.
SonofaBitchThanks! gonna actually go lower and try this out.
I've had trouble developing upper chest, I'm not even on cycle and I've seen some good development since watching this vid.