Massive Upperchest

i'm lookin to build up my upperchest,

i currently do incline bench,
incline arnold presses (dumbell press where the dumbells are horizontal, in relation to your body, and then press them in a triangular motion touching at the peak in the center),
and just plain flat bench arnold/dumbell presses...

do you guys suggest anything else for building that up?

thanks

xfade7

ill do incline dumbbells, incline flys then maybe get on the incline barbell and do just light weight and high reps cuz its bad on my shoulder but thats also a wk point that im trying to fix with my body good luck bro work hard...

Justin, if it's hard on your shoulder it's because you're cocking your elbows out with respect to your body. keep your elbows tucked in during any pressing movement.

Incline dumbell flies with as much weight as you can safely do is great for adding size to your upper chest. I do them immediately after dumbell incline. Make sure the bench isn't up too high.. if that's the case you start using too much of your front delts. I set it at the lowest inclined setting, which is typically about 25-30 degrees.

Incline Fly"s

by the sounds of the 'arnold press', it's going to put a hefty toll on your shoulder/rotor cuff's the heavier you go, which could lead to short and long term injury's.

Quote:

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Originally Posted by Dude-Man

Justin, if it's hard on your shoulder it's because you're cocking your elbows out with respect to your body. keep your elbows tucked in during any pressing movement.

Incline dumbell flies with as much weight as you can safely do is great for adding size to your upper chest. I do them immediately after dumbell incline. Make sure the bench isn't up too high.. if that's the case you start using too much of your front delts. I set it at the lowest inclined setting, which is typically about 25-30 degrees.

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i am going to have to respectively disagree here. it is my belief that movements such as flies and raises will not do too much. the day you can incline bench 450 pounds or 400 for reps is the day you will have a massive upperchest. flies will not get you there

Quote:

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Originally Posted by xfade7

i'm lookin to build up my upperchest,

i currently do incline bench,
incline arnold presses (dumbell press where the dumbells are horizontal, in relation to your body, and then press them in a triangular motion touching at the peak in the center),
and just plain flat bench arnold/dumbell presses...

do you guys suggest anything else for building that up?

thanks

xfade7

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i do same as you, just add one of following (and switch up every week)

pec-dec & hammerstrength

weighted dips & lower cables

dumbell pullovers & flyes

pick and choose as you will.

goodluck.

j4k

forgot to add, 3 sets 12-10 reps for all

i dont see how it could be putting too much stress on my rotator cuff/shoulders... its like doing a combination of a flye and a press. let me see if i can find a site with it..

xfade7

ok so i dont think its called the arnold press now.. thats for delts, lol!
but i think you get what im saying

xfade7

Quote:

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Originally Posted by IronReload04

i am going to have to respectively disagree here. it is my belief that movements such as flies and raises will not do too much. the day you can incline bench 450 pounds or 400 for reps is the day you will have a massive upperchest. flies will not get you there

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If you can do incline flies with 150 lb dumbells like dorian, you'll also have a huge chest.

Quote:

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Originally Posted by Dude-Man

If you can do incline flies with 150 lb dumbells like dorian, you'll also have a huge chest.

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imo, he can do 150 pound d.b. flies only because he can rep out the 400's on the incline. the flies did not get him benching 400's. the incline bench got him doing 150 lb flies

What's the difference? :scratch: If these two move have a strenght relation, it goes both ways. No?

So what you guys are saying is that a low incline is better than the high ones that are usually fixed on the bench station?

Also do you guys think it is better to bring the bar down low; like about nipple line or high closer to the clavicle (collar bone)?

where is everybody????