Best Upper Chest Workout?

[MaGiCJNG]

Ok i have a VERY hard time working out my upper chest, specifically the middle portion rather than the outside. I do incline dumbells/bench/flys and also some pec dec...(not all together), anything else i could do?

[sonnygll]

Upper chest, for most people is worked best with incline bench, barbell and dumbbell. Lowering the bar higher on the chest is also good. You should also keep in mind the chest is worked at the bottom of the ROM. I see many people do these half reps so they can load more weight. That won't work the chest.

The chest has 2 heads, the sternal, which is the larger lower part of the chest and the clavicular which is the upper part. There is no inner and outer. Soreness can be misleading.

However with that said, if you have too wide of a grip, you will put to much strain on the pectoralis minor, which will be the week link and end your set without enough stimulation to the pectoralis major.

flys are really only good for supersetting with bench to bring up chest if it is lagging. The standard "fly after" superset, or the prefatigue method are both good. But this is a tool to use sparingly, not for your regular routine.

Now as far as the shape of each head, say the inner half of the sternal head is looking better than the outer half, it is just genetics.

[bigdog123]

concentrate on dumbell presses....
after a while 8-12weeks go dumbells presses superset with barbell presses
finish workout with incline flies