upper chest

[t.c.flex]

could anyone give me some advice on my upper chest. linclines work untill i loose my pump.

[HawaiianPride.]

Remember, chest fibers run horizontally from mid chest to shoulder. You can't pick what area of the pectoral you want to gain muscle. That's almost as folly as thinking you can spot reduce adipose tissue. Get your chest bigger overall. Prioritize<----key word! Evaluate your movements. With many of my clients having "upper pec development issues" usually result in muscular imbalances. Their front delts are doing a lot of the work on their incline movements, thus preventing their clavicular head (upper pec) from being fully recruited. Think about this next time you train. Good luck.

[jsn23]

Remember, chest fibers run horizontally from mid chest to shoulder. You can't pick what area of the pectoral you want to gain muscle. That's almost as folly as thinking you can spot reduce adipose tissue. Get your chest bigger overall. Prioritize<----key word! Evaluate your movements. With many of my clients having "upper pec development issues" usually result in muscular imbalances. Their front delts are doing a lot of the work on their incline movements, thus preventing their clavicular head (upper pec) from being fully recruited. Think about this next time you train. Good luck.

so just focus on volume right? just lifting bigger weights will make you bigger

[HawaiianPride.]

Always focus on volume but not just volume. Focus on recruiting the entire chest as one instead of utilizing specific movements thinking they will only increase specific portions of the chest. Look at the big picture per say, and design your chest day to recruit the entire pectoral as a whole using various angles, grip variation, deeper ROM with a direct focus on contraction, ultimately using a wider range of movements targeting all fibers. The upper fibers will grow over time, following all fibers below.

[CMB]

could anyone give me some advice on my upper chest. linclines work untill i loose my pump.

Hawaiian pride seems to have it right so far.

One of the biggest misconceptions with upper chest is "incline, incline, INCLINE", couldn't be further from the truth. Incline puts more emphasis on your anterior (front) deltoid. Thats it. It actually takes AWAY from your chest. Think about it. The more incline, the greater your deltoids are recruited, just think of the shoulder press.

IMO, train the 7-12 rep range. Hit your chest in many different ways to facilitate maximum growth. If you do the same thing again and again and again, your body has already adapted to that. MIX IT UP. I can't stress that enough. Decline, flat, inlcine, dumbbells, barbells, flys, cables, machines, so many different ways to lift. Try them all. Your body won't be able to keep up.

[auswest]

When doing weighted dips I feel it recruits my upper chest pretty well, other than that I mix it up alot, the biggest thing I found that helped with upper chest was dropping bf too, really brings it out nicely

[Bachi]

This was helpful to me Thx

[Fllifter]

Try reverse grip bench

[Armykid93]

could anyone give me some advice on my upper chest. linclines work untill i loose my pump.

Try doing incline dumbbell first before all other exercises on the chest. This will make sure you get it while your still fresh

[Armykid93]

Try reverse grip bench

Reverse grip flat bench?

[likelifting]

Always focus on volume but not just volume. Focus on recruiting the entire chest as one instead of utilizing specific movements thinking they will only increase specific portions of the chest. Look at the big picture per say, and design your chest day to recruit the entire pectoral as a whole using various angles, grip variation, deeper ROM with a direct focus on contraction, ultimately using a wider range of movements targeting all fibers. The upper fibers will grow over time, following all fibers below.

Like this. Thx