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  1. #1
    xfade7's Avatar
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    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

  2. #2
    justin2305's Avatar
    justin2305 is offline Senior Member
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    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...

  3. #3
    Dude-Man's Avatar
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    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.

  4. #4
    pyschomab's Avatar
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    Incline Fly"s

  5. #5
    p0werlift is offline Banned
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    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.

  6. #6
    IronReload04's Avatar
    IronReload04 is offline "Rancid Protein Powder Mastermind Technician"
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    Quote 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.
    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

  7. #7
    Jantzen4k's Avatar
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    Quote 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

    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

  8. #8
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    forgot to add, 3 sets 12-10 reps for all

  9. #9
    xfade7's Avatar
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    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

  10. #10
    xfade7's Avatar
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    ok so i dont think its called the arnold press now.. thats for delts, lol!
    but i think you get what im saying

    xfade7

  11. #11
    Dude-Man's Avatar
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    Quote 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
    If you can do incline flies with 150 lb dumbells like dorian, you'll also have a huge chest.

  12. #12
    IronReload04's Avatar
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    Quote Originally Posted by Dude-Man
    If you can do incline flies with 150 lb dumbells like dorian, you'll also have a huge chest.
    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

  13. #13
    ReX357's Avatar
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    What's the difference? If these two move have a strenght relation, it goes both ways. No?

  14. #14
    phwSSJ's Avatar
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    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)?

  15. #15
    phwSSJ's Avatar
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    where is everybody????

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