Upper Chest

Mr_SA
Topic Author
Platinum Member

14 May 2009 11:38 #13866 by Mr_SA

Upper Chest was created by Mr_SA

Hi all

What is the best exercise for the upper chest? I am trying to get my chest to me fuller, so need to concentrate on the upper chest a bit.

Current Chest Routine (in order):
Flat Bench Flies
Flat Bench Dunbell Press
Incline Bench Barbell Press
Cable Crossovers
Dips

Been doing this routine now for 3 weeks... am i on the right track?

Thanks

Give it a shot, you're only TESTing it...

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jackrabbit1
Expert

14 May 2009 12:50 #13884 by jackrabbit1

Replied by jackrabbit1 on topic Upper Chest

Do everything on an incline.

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North_Boy1
Platinum Member

14 May 2009 13:07 #13890 by North_Boy1

Replied by North_Boy1 on topic Upper Chest

Morning Guys,
I wanted to ask a similar question a while ago but thought it would be stupid to ask something like this. I have genetically got a big chest in relation to rest of body. There is quite a large gap between my (breasts). My chest needs to go in and up, so muscle is needed on the inside towards each other and top of chest. My chest routine is the following and I don't think it's the correct excercises for my application:
Bench press - 4 x 12
Peck deck - 4 x 12
Flat bench Dumbell press - 4x12
Cable crossovers - 4 x 12
Flat bench dumbell overhead - 4 x 12

Any suggestion will be appreciated.

If everybody does it, is it still cheating?

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acidkidsa
Platinum Member

14 May 2009 13:12 #13892 by acidkidsa

Replied by acidkidsa on topic Upper Chest

Man I love my dips.

Incline as said above. When I do dips and go all the way down, I feel it stretching the upper part nicely.

Never fraternize with them as equals, never accept them as your social equals or they will devour you, they will destroy you.

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LSJ
Platinum Member

14 May 2009 13:13 #13893 by LSJ

Replied by LSJ on topic Upper Chest

Both Northboy1 & Mr SA

Where is ur grip on the bar when doin bench? If your hands are to close to each other and you dont let the bar all the way down t ur chest u are not using the chest part against the sternum.

When doin incline dumbells take the weights down as far as you can and just pause for a second before bringing it up.

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North_Boy1
Platinum Member

14 May 2009 13:17 #13894 by North_Boy1

Replied by North_Boy1 on topic Upper Chest

LSJ, thanks I will do just that on next chest routine. I am thinking of leaving out bench press as I don't want a bigger chest. Just inwards and upwards. Just not sure of correct routine.

If everybody does it, is it still cheating?

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jackrabbit1
Expert

14 May 2009 13:19 #13895 by jackrabbit1

Replied by jackrabbit1 on topic Upper Chest

NB1 - once again, everything you do is flat where inclines work the upper chest.
Squeezing everything at peak contraction brings it inward.
Try inclines under the Smith machine. Light, onto the throat, starting at 45deg and working your way down 45, 30 etc. This will really help you find that groove you need to make the brain-muscle connection.
Once you have that apply the movement to incline-dumbell presses as well.
I struggled with the concept before, but after reading up on it and trying the movements with lightish weights first it came and ive been putting on size since.

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North_Boy1
Platinum Member

14 May 2009 13:22 #13897 by North_Boy1

Replied by North_Boy1 on topic Upper Chest

JR, it all makes sense and I will definitely try it in future.

If everybody does it, is it still cheating?

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LSJ
Platinum Member

14 May 2009 13:24 #13898 by LSJ

Replied by LSJ on topic Upper Chest

Last thing Northboy1

When doin incline dumbell press twist the barbell when goin up so that its in a hammer-curl position when reaching the top and also just touch the barrbells with each. It forces you to push up at a very little bit of an inward angle. Should immediately feel the differance. Hope it helps!

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North_Boy1
Platinum Member

14 May 2009 13:26 #13899 by North_Boy1

Replied by North_Boy1 on topic Upper Chest

LSJ, thanks will do !

If everybody does it, is it still cheating?

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Mr_SA
Topic Author
Platinum Member

14 May 2009 13:50 #13901 by Mr_SA

Replied by Mr_SA on topic Upper Chest

Thanks everyone for the advice ;-)

Give it a shot, you're only TESTing it...

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Happyraven
Platinum Member

14 May 2009 14:39 #13909 by Happyraven

Replied by Happyraven on topic Upper Chest

jackrabbit1 wrote:

Do everything on an incline.

agreed

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dirkgreeff
Platinum Member

15 May 2009 09:02 #13966 by dirkgreeff

Replied by dirkgreeff on topic Upper Chest

LSJ i agree with the twisting at the apex that does seem to make a big difference ... i usually keep that for DB flys, keep going until my arms go numb

Nothing worth doing is ever easy.

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decimaxx
Senior Member

15 May 2009 09:05 #13967 by decimaxx

Replied by decimaxx on topic Upper Chest

hello I had big problems in the beginning to make my chest to grow, than I started training with a 48 yo that was the Italian champion natural and for one year he forced me to start with
inclined bench dumbell cross
inclined bench press
and my chest expolded,
but most important after each set I use to contract the chest as posing chek before: (File Removed)

8x4

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decimaxx
Senior Member

15 May 2009 09:06 #13968 by decimaxx

Replied by decimaxx on topic Upper Chest

and check after one year, larger and deeper!! (File Removed)

8x4

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decimaxx
Senior Member

15 May 2009 09:10 #13970 by decimaxx

Replied by decimaxx on topic Upper Chest

now is shit, still big but not as in the past, I had a bike crash, spent 3 month in hospital fucked up the tendon of my left arm and can't wait to start to destroy my chest again with some juice, I use to do juice in site and use to work very well the chest use to be on fire during the work out, shit I miss that feeling, sigh!!!

8x4

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Mr_SA
Topic Author
Platinum Member

15 May 2009 09:10 #13971 by Mr_SA

Replied by Mr_SA on topic Upper Chest

Nice results there man!

Will follow your advice.

Give it a shot, you're only TESTing it...

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decimaxx
Senior Member

15 May 2009 09:19 #13975 by decimaxx

Replied by decimaxx on topic Upper Chest

Mr SA, really you must try to contract it after every repetition, the feeling is amazing you will feel it to explode, I use to try to make to touch my elbows keeping the position for 20 seconds, and it works( also if after the problems in the beginning I realized that what was my weak point come out to be my strenght, the chest)try to isolate it, the ticeps are a big problem, they suck all the work out if you do not isolate the chest( it's all in your mind, think chest chest chest when you work on it!!!)

8x4

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decimaxx
Senior Member

15 May 2009 09:23 #13976 by decimaxx

Replied by decimaxx on topic Upper Chest

I stiil need to organize a training day with you Mr SA, will make you feel as pamela Anderson after a workout on the chest with me!!!

8x4

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Mr_SA
Topic Author
Platinum Member

15 May 2009 09:42 #13979 by Mr_SA

Replied by Mr_SA on topic Upper Chest

he he he, shout when and where.
Will follow the contraction "rule" on my next chest workout, next Wednesday.

Give it a shot, you're only TESTing it...

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decimaxx
Senior Member

15 May 2009 09:49 #13981 by decimaxx

Replied by decimaxx on topic Upper Chest

kool, let me know if you can feel the fire!!!

8x4

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decimaxx
Senior Member

15 May 2009 10:03 #13983 by decimaxx

Replied by decimaxx on topic Upper Chest

one more thing Mr SA, when you do the bench try to keep the elbows almost in line with your shoulder ( keep the arms 90degrees with your body) and not toward the feet, in this way you isolate more the triceps!!!

8x4

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LSJ
Platinum Member

15 May 2009 10:14 #13986 by LSJ

Replied by LSJ on topic Upper Chest

decimaxx wrote:

one more thing Mr SA, when you do the bench try to keep the elbows almost in line with your shoulder ( keep the arms 90degrees with your body) and not toward the feet, in this way you isolate more the triceps!!!

Dont agree with you here Decimaxx. If you want to make your triceps work with bench press you should pull your elbows towards your chest when pushing up - not keeping it at 90degrees??

Think about it, what do you target when doin narrow bench? And how do you do that?

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decimaxx
Senior Member

15 May 2009 10:24 #13987 by decimaxx

Replied by decimaxx on topic Upper Chest

no sorry i think my english is getting worse,for me in italian if I say isolate the triceps sound as exclude them, I mean keep the arm at 90 degree to make the triceps to work less, absolutely agfree with you, was sai:blink: ng the same thing, this language thing is such a mess up!!!

8x4

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LSJ
Platinum Member

15 May 2009 10:28 #13989 by LSJ

Replied by LSJ on topic Upper Chest

No prob;)

So how is the Afrikaans coming along? :lol: Learn a few swear words yet?

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