Quote Originally Posted by Ronnie Rowland View Post
answers above in bold.

Also, I want to add that you can totally isolate your upper pecs from your lower pecs. Here's an article you may want to read-I have believed that low degree incline help target the upper part of the pecs, but flat and decline also work this region.

Here is an article backing up what I say-

Quote:
Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles
Barnett, Chris; Kippers, Vaughan; Turner, Peter
The Journal of Strength & Conditioning Research November 1995 - Volume 9 - Issue 4

Abstract
This experiment investigated the effects of varying bench inclination and hand spacing on the EMG activity of five muscles acting at the shoulder joint. Six male weight trainers performed presses under four conditions of trunk inclination and two of hand spacing at 80% of their predetermined max. Preamplified surface EMG electrodes were placed over the five muscles in question. The EMG signals during the 2-sec lift indicated some significant effects of trunk inclination and hand spacing. The sternocostal head of the pectoralis major was more active during the press from a horizontal bench than from a decline bench. Also, the clavicular head of the pectoralis major was no more active during the incline bench press than during the horizontal one, but it was less active during the decline bench press. The clavicular head of the pectoralis major was more active with a narrow hand spacing. Anterior deltoid activity tended to increase as trunk inclination increased. The long head of the triceps brachii was more active during the decline and flat bench presses than the other two conditions, and was also more active with a narrow hand spacing. Latissimus dorsi exhibited low activity in all conditions.


My thoughts as a personal trainer for over 23 years: Upper chest development is mostly determined by genetics. If you have the potential to build a big upper chest then the standard incline press will in fact make it bigger. Flat presses and declines will also hit the upper chest area but to a lesser degree. If you have the genetics to build upper pecs then you can get bigger upper pecs using the flat press than someone who uses incline presses and does not have the genetics in that area!

Moving on-those who do not have good upper chest genetics do better using less of an incline on the incline press. About 15-20 degrees is perfect for most. I like the smith machine. The standard incline works mostly the front delts for those not gifted with a big upper chest.

I gain the my most overall size in my chest using a 15-20 degree decline press. I am not gifted in this area but have brought in up substantially. The chest is actually considered a small muscle group not a large one like legs and back. Anything over 12 intense work sets is a waste of time! I've never seen anyone bring up a weak body part (chest included) by doing more than 12 sets or trying to use more weight than they can handle in good form by way of cheat reps. Your either born with it or not! Some with freakish genetics can do too many sets or use poor form and still have a big chest but neither option is best for stimulating the deep type-2 muscle fibers responsible for most of your muscle size. In fact, most freakish bodybuilder's after they got older have told me they would have had even better development and be living without joint pain if they had used better form and less volume.
would declines... or.... flat be most effective??