How do I hit the upper/inner pecs more effectively?

**LittleBitch** · 05-05-2007, 03:53 AM

I've always had naturally big pecs relative to the rest of my body (my mates always are like, "holy shit look at your tits you freak!")
But I've always had trouble trying to join the two muscles at the inner top. There always has been a flat void of muscle in this area. I've slowly started to build that section up (see the photo, i've highlighted the area I'm trying to build uP) by doing incline dumbbell raises. But I was wondering if ay of you guys had some additional tricks/excercises I could ustilize to help hit those muscles? Cheers.

PS. That pic isn't me, it's just the kind of full chest that I'm tryin to aim for. The bit where i've circled is under developed compared to the rest of my chest.

**Mike Dura** · 05-05-2007, 06:27 PM

That's a problem area for me too. Genetics, obviously, factor in. Toward the end of the workout, I like to do inclined cable flys. During the rest of the workout, I make sure I do alot of squeezing at the top. I also constantly flex my inner chest.

aww

Originally Posted by LittleBitch

I've always had naturally big pecs relative to the rest of my body (my mates always are like, "holy shit look at your tits you freak!")
But I've always had trouble trying to join the two muscles at the inner top. There always has been a flat void of muscle in this area. I've slowly started to build that section up (see the photo, i've highlighted the area I'm trying to build uP) by doing incline dumbbell raises. But I was wondering if ay of you guys had some additional tricks/excercises I could ustilize to help hit those muscles? Cheers.

PS. That pic isn't me, it's just the kind of full chest that I'm tryin to aim for. The bit where i've circled is under developed compared to the rest of my chest.

**Johny-too-small** · 05-05-2007, 06:32 PM

Its critical to focus on form for this and really isolate the upper chest.

Try doing incline cable crossovers. Lower the weight and focus on form. Keep your arms at no more than a 15 degree angle (less if you can) and squeeze hard with each rep and go to failure for three sets. If you like DB flies better you can do that too.

**shrpskn** · 05-05-2007, 06:38 PM

Incline flys.

**LittleBitch** · 05-06-2007, 12:46 AM

Originally Posted by Johny-too-small

Its critical to focus on form for this and really isolate the upper chest.

Try doing incline cable crossovers. Lower the weight and focus on form. Keep your arms at no more than a 15 degree angle (less if you can) and squeeze hard with each rep and go to failure for three sets. If you like DB flies better you can do that too.

What do you mean by keeping my arms at no more than a 15 degree angle?

**Dude-Man** · 05-06-2007, 01:18 AM

he means keep your arms straighter while doing the cable crossovers..

But i don't agree with cable crossovers. Heavy incline barbell will get you where you want to be. You need to build some upper chest mass, incline compound movements'll get you there.

**Johny-too-small** · 05-06-2007, 09:53 AM

Originally Posted by Dude-Man

he means keep your arms straighter while doing the cable crossovers..

But i don't agree with cable crossovers. Heavy incline barbell will get you where you want to be. You need to build some upper chest mass, incline compound movements'll get you there.

I agree with this, however, he claims to have the mass so I was trying to introduce an excercise that would bring out the cuts. Its all an illusion anyway.

**LittleBitch** · 05-06-2007, 11:34 AM

Originally Posted by Johny-too-small

I agree with this, however, he claims to have the mass so I was trying to introduce an excercise that would bring out the cuts. Its all an illusion anyway.

Not exactly :P I have the mass in everywhere BUT the inner/upper pec area, where my pecs quickly thin out and it only becomes a few millimetres between skin and ribcage, whereas my other areas of my pecs are relatively filled out.

I've been doing heavy incline dumbells for a while now and I have noticed a difference. I think I'll stick with them, but I might try throw some incline cable flies in there as well just to mix it up a bit. You never know

Cheers for your help

**shrpskn** · 05-06-2007, 01:20 PM

^ I think the incline flys will bring what you're looking for.

Good luck,

**MFT81** · 05-07-2007, 02:24 PM

also make sure the bench you use in incline anything isnt any higher than 35-40 degrees,

IMO your delts take over to much at a conventional ht of 45degrees.

a tip I tell everyone is place one hand on the area you wanna work before you even start warming up. Now go through the motion of the lift. feel and look where your hand is when that area contracts. does the bench need to be lowered? maybe a tad higher. if the settings are to great of varience stack a 10lbs plate or two under the bench until it feels just right.

also make a mental note of where your hand is at the top of the fly/press. find a spot on the celling to concentrate on, that way youll pinpoint everytime where your ROM needs to be.