upper chest

[HOLLYWOOD]

ok im trying to build my upper chest and have narrowed it down to 2 routines but can't decided and i would only like one superior to start off with until i max it out so here's the 2...

1st:
incline bench
incline db press
vertical hammer strength

2nd:
incline bench
flat dumbell press
incline hammer strength

*all exercises are 3 sets of 4-6 reps! so what do you guys think??

[Big Poppa Pump]

Both are absolutly terrible IMO. If I had to pick one, I'd say the 2nd, at least you hit up some form of flat bench. What about flies? And also 9 sets for chest is too little. I know some people disagree with that, but chest is a huge muscle, i feel like you have to get at least 15 sets to work it to its full potential without overtraining.

[SwoleCat]

If you do one incline movement, you don't need another one as that is just repetition.

~SC~

[HOLLYWOOD]

If you do one incline movement, you don't need another one as that is just repetition.

~SC~

can you give me an example of a routine to prioritize upper chest then???

[SwoleCat]

I'd do flat bench d-bells as heavy as you can first, that will blast your entire chest top to bottom, and the range of motion with d-bells is far better than that of barbells. You also have to use all of the stabilizer muscles! (use a 6-8 rep range here)

Next, I'd do 4 sets or so of pre-exhaust incline presses. Pre-exhaust your pecs w/flies or cable crossovers, then IMMEDIATELY run over to the incline bench using d-bells again, or incline hammer strength works good for this, and complete one set there (8-10 reps is good) Do these super-sets 4 times for that upper chest, after you do 4 sets of heavy flat presses first.

Don't neglect the pwo meals either or your diet at all for that matter, or it won't matter what you do in the gym.

~SC~

[HammerCurler]

I'd do flat bench d-bells as heavy as you can first, that will blast your entire chest top to bottom, and the range of motion with d-bells is far better than that of barbells. You also have to use all of the stabilizer muscles! (use a 6-8 rep range here)

Next, I'd do 4 sets or so of pre-exhaust incline presses. Pre-exhaust your pecs w/flies or cable crossovers, then IMMEDIATELY run over to the incline bench using d-bells again, or incline hammer strength works good for this, and complete one set there (8-10 reps is good) Do these super-sets 4 times for that upper chest, after you do 4 sets of heavy flat presses first.

Don't neglect the pwo meals either or your diet at all for that matter, or it won't matter what you do in the gym.

~SC~

listen to the man

[HOLLYWOOD]

I'd do flat bench d-bells as heavy as you can first, that will blast your entire chest top to bottom, and the range of motion with d-bells is far better than that of barbells. You also have to use all of the stabilizer muscles! (use a 6-8 rep range here)

Next, I'd do 4 sets or so of pre-exhaust incline presses. Pre-exhaust your pecs w/flies or cable crossovers, then IMMEDIATELY run over to the incline bench using d-bells again, or incline hammer strength works good for this, and complete one set there (8-10 reps is good) Do these super-sets 4 times for that upper chest, after you do 4 sets of heavy flat presses first.

Don't neglect the pwo meals either or your diet at all for that matter, or it won't matter what you do in the gym.

~SC~

thanks for the info ill give her a go for sure!

[Machdiesel]

I'd do flat bench d-bells as heavy as you can first, that will blast your entire chest top to bottom, and the range of motion with d-bells is far better than that of barbells. You also have to use all of the stabilizer muscles! (use a 6-8 rep range here)

Next, I'd do 4 sets or so of pre-exhaust incline presses. Pre-exhaust your pecs w/flies or cable crossovers, then IMMEDIATELY run over to the incline bench using d-bells again, or incline hammer strength works good for this, and complete one set there (8-10 reps is good) Do these super-sets 4 times for that upper chest, after you do 4 sets of heavy flat presses first.

Don't neglect the pwo meals either or your diet at all for that matter, or it won't matter what you do in the gym.

~SC~

Was wondering if thats all u do , only 3 on flat then 4 sets of the superset on icline, you do ne other exercises?

[HOLLYWOOD]

what about something like this,because im not too crazy about supersets...

inlcine bench
flat dumbell press
incline dumbell flyes
cables

[Machdiesel]

Hey swolecat, Ive actually been looking for a better chest routine to cutup my chest, not really concerned or care about strength(flat bench n strength exercises) , is the superset the best way to cut it up?

[SwoleCat]

what about something like this,because im not too crazy about supersets...

You asked what I thought to be the best to help you w/that bodypart, so I gave you what I thought.

I'm not crazy about squats either myself, or deads, but I do them because I know they will work.

Do as you wish.

~SC~

[HOLLYWOOD]

You asked what I thought to be the best to help you w/that bodypart, so I gave you what I thought.

I'm not crazy about squats either myself, or deads, but I do them because I know they will work.

Do as you wish.

~SC~

very good point! ill take your advice! thanks swole!