upper chest

[DAAS]

I know this belongs in technique section but this gets a lot more views and anything goes here really.

I have a hard time isolating my upper chest. My "mid and lower" chest work outs are great and I have good development but I can ever get a good upper chest work out in. On incline with dumbells or bar bell, no matter what my grip.

ANy suggestions?

[Igifuno]

Why do you think you're having a hard time isolating it? Are you using your shoulders too much?

[DAAS]

Why do you think you're having a hard time isolating it? Are you using your shoulders too much?

Yeah I think so. I just never feel a pump or any type of burn in the upper part

[king6 II]

I have had good luck with both the svend press and dumb bell squeeze press as far as isolation goes.

[Igifuno]

I think you need to get the movement down; perhaps your form is a bit off.

Take some lighter weight and get a feel for the movement while concentrating on lifting the weight with your chest only. Make sure your arms aren't too high up, where you're forcing your shoulders to contribute to the lift; you want your elbows paralell to your chest. Slow reps, and slow negatives, and squeeze up top - make sure you feel it in the upper chest and then try the same with heavier weight. All in the form and movements.

[sawyer86]

I know what you mean. I struggle to get the sore feeling in the upper chest area, although when im on cycle mine always comes up nice. Dorian yates says you cant isolate a part of your chest. You can do an exercise which will hit a certain part more but not isolate it. Not my words, the big mans

[austinite]

DB press and incline high. That's how you build the lower insertions of the upper pecs. Even if your shoulders are pushing, just incline high.

[marcus300]

Try pre exhausting your chest and start with flyes and make sure the incline bench isn't to high otherwise you will activate your shoulders. Switch to DB's and even try some machines and find out what works for you. Change your rep range and concentrate on the positive and negative parts really hard and do them slowly, you will get the mind muscle connection you just got to find out what works for you

[bass]

If you want your upper chest to explode do seated cable press. trust me you'll thank me.

[lovbyts]

If you want your upper chest to explode do seated cable press. trust me you'll thank me.

I get the same effect on a seated tricep machine. It hits my upper chest a lot more than tris.

[bass]

I get the same effect on a seated tricep machine. It hits my upper chest a lot more than tris.

Really? I don't see how that's possible. can you post a pic of the machine you use?

[lovbyts]

Really? I don't see how that's possible. can you post a pic of the machine you use?

It's pretty much the same as this.
It's probably because of the slant/leaning forward.

[DAAS]

Try pre exhausting your chest and start with flyes and make sure the incline bench isn't to high otherwise you will activate your shoulders. Switch to DB's and even try some machines and find out what works for you. Change your rep range and concentrate on the positive and negative parts really hard and do them slowly, you will get the mind muscle connection you just got to find out what works for you

It may be that I set the bench at to much of an incline.

[DAAS]

I know what you mean. I struggle to get the sore feeling in the upper chest area, although when im on cycle mine always comes up nice. Dorian yates says you cant isolate a part of your chest. You can do an exercise which will hit a certain part more but not isolate it. Not my words, the big mans

I can get it developed when I am on cycle. But I am trying not to cycle any more.

[austinite]

lol.

[Igifuno]

It may be that I set the bench at to much of an incline.

when I do incline, I set it on the lowest possible setting.

I can get it developed when I am on cycle. But I am trying not to cycle any more.

You can get developed off cycle. Focus on your diet and training routine.

[bass]

It's pretty much the same as this.
It's probably because of the slant/leaning forward.

yup, that make sense now that I see it.

[Hazard]

It's pretty much the same as this.
It's probably because of the slant/leaning forward.

Lol does yours have a seatbelt too? My gym hooked up a seatbelt to keep it ass planted in the seat when you go heavy.

[DAAS]

I get the same effect on a seated tricep machine. It hits my upper chest a lot more than tris.

I cant really picture this, but I used to use one of those machines when my gym had it and back then my upper chest was better than it is now, so maybe I was working my upper chest more then and not even realizing

[Cuz]

I like incline cable flys and incline smith press. U can experiment with incline angle. I'm not a fan of high inclines but it doesn't hurt to do then once every four weeks or so. Careful to avoid injury in your deltoids.

[Bio-Active]

Incline dumbbell fly's heavy are a great chest builder for me. Bench is good and if you have a spotter focus on exhausting the muscle with the neg reps letting the bar down as slow as you can fighting it the whole way. If you are Doug every lift to failure it will grow and make sure you are eating enough

[sawyer86]

Lol does yours have a seatbelt too? My gym hooked up a seatbelt to keep it ass planted in the seat when you go heavy.

I train in two gyms both have these. One has a seatbelt and one doesnt and without tbe seatbelt its almost impossible to go heavy.

[lovbyts]

Lol does yours have a seatbelt too? My gym hooked up a seatbelt to keep it ass planted in the seat when you go heavy.

yup sure does. lol

[trikydik]

yup, that make sense now that I see it.

Ok dumb question....How does the tricep press impact the upper chest?

[DrewZ]

^
It's like doing dips, I def feel the chest engage doing dips.

[DAAS]

more like it stretches the upper chest

[skaz915]

I've heard this is a common mistake and I see it all the time, people doing DB presses with 45 and 60% incline. 30% incline is the upper limit of incline, I tend it like 15%-20% depending on what bench I can get on that day.

[DexterMorgan]

I do 8 sets of incline DB press every chest workout.

[bass]

Ok dumb question....How does the tricep press impact the upper chest?

vvvv Answer below.

^
It's like doing dips, I def feel the chest engage doing dips.

[DrewZ]

Something I have recently found very effective at hitting upper chest is bent over cable crossovers, with my head down, arms slightly elevated forward.
I feel the burn in that squeeze more than any other exercise for upper chest.

[BG]

Incline bench, even if it's the smith machine. 12-16 rep range to get it pumped real well.

[Hazard]

Incline bench, even if it's the smith machine. 12-16 rep range to get it pumped real well.

I've been doing this. Then I go up to 315 on incline smith to hit deeper layers. It's been working real well