Lifts for upper chest (outer)

[gbrice75]

Looking for decent lifts to target the outer/upper chest. My inner/upper chest is decent, actually one of my better parts, but the outer area, right under the collar bone and/or delt tie ins is laughable. Really looking to bring this area up, along with anterior delts.

[Bjwr]

Not sure if u can actually target inner/outer pecs.
Mostly just stick to incline press. Try incline flyes with cables, I love them more then DB

[M302_Imola]

^^^Yep, love me some cable incline flyes!

[austinite]

edit: wrong thread.

[marcus300]

Incline flyes and wide grip incline press

[Squats33]

Incline flyes and wide grip incline press

Not only this but try to perform the work differently. Wide grip speed bench with bands or chains... and try to take it deeper to stretch and tear said muscle group more.

[cherrydrpepper]

I was reading in another thread Dec was saying he would pre exhaust his triceps then jump into chest to get better results. He was saying this to someone whos chest was lagging behind some other parts. Even with intense focus on my pectorals during lifts and exercises, I have always felt my front delts and triceps helping me more than they should and plan on pre exhausting the triceps to see what results I can obtain.

[evander87]

wide grip incline press

And wide grip flat bench

[gbrice75]

Thanks for the feedback guys. re: lagging chest - quite the opposite, my chest is too strong and my delts/tie-in's suffer. That's the whole problem!

[951thompson]

Incline BB on your 4th rep on the way back up with the barbell stop half way for one second then continue going up, then repeat for your next reps, this really engages your chest (it burns) I like to stop at the bottom of a rep too, just above chest, try it feels nice ;-)

[stpete]

Mix up a bunch of front raises. I do heavy db, 45lb plates and cables(back to universal). Straight arm pec deck and strict flat bench db flies would help. Just a thought.

[Chief N~]

I wish you luck on building up that area of your chest. Unfortunately much of way our body adds muscle and to which areas of the body is determined by genetics.

Try seated Arnold presses.

[gunnery]

wide grip flat seems to work that area for me pretty good not very strong right now in flat but get a crazy pump in that area

[bigbadaboom]

Definitely wide grip flat and incline presses. Dips believe it or not kill my outer chest! Try leaning forward and doing them deep.

[crane]

Straight bar shoulder press to the front, keep you hands only shoulder width apart or little less. Dont go wide on the grip. that works awesome for the front delts where they tie in.

[s.e.bowen]

I've found that the incline hammer strength machine builds that area quicker than anything else. Give it a shot!

[SMACKADUCK]

Looking for decent lifts to target the outer/upper chest. My inner/upper chest is decent, actually one of my better parts, but the outer area, right under the collar bone and/or delt tie ins is laughable. Really looking to bring this area up, along with anterior delts.

I just started doing neck presses a couple weeks ago and it really hits the upper outer chest. Was something I read from Vince Gironda. It basically a flat bench press but you bring the bar to your neck instead of your standard chest spot. I am also doing a cycle of 8x8 so it really exhausts that area.

[gbrice75]

Thanks for all the feedback and suggestions guys. I'm going to play with my grips some more. I did widen my grip on incline last week and did feel it a bit more in this area. I'm pretty much completely outside the rings now. Just need to make sure I don't pinch my damn hands when racking the weight!

[digsy1983]

ever tried half reps on incline flys? (bottom to half way up range)

[gbrice75]

ever tried half reps on incline flys? (bottom to half way up range)

Nope, but I can give that a shot as well, thx.