Targeting weak points

[Karo]

I currently have a few weak body parts that I am trying to bring up. I wanted to ask which exercises would be best to target these specific areas. The areas that need work are:

Upper-inner chest- I seem to lack size and definition (the line) in the top part of my chest directly under my collar bones. I have been doing incline presses (barbell and dumbell) religiously for an entire year and have only made very slight progress. I always do inclines first and really hammer on them. I also do incline flies almost every workout also. The outside of my upper chest is good but I can't seem to get the inside of my upper chest to catch up. What would be the best exercises to target this area?

Outter tricep head- My outter triceps seem underdeveloped. My inner tricep looks good but I lack that "horseshoe" look because I don't have much development in the outside head. I really need to work on this area. Can anyone suggest how I can hammer on this area?

Quads, tear drop- What exercises are best for working the tear-drop section of the quads?

Thanks Bros

Karo

[JackSparrow]

What incline do you use on your presses and flyes?

As for outside triceps head try using skull crushers, do them either lying or sitting (I prefer sitting).

Teardrop muscles you can hit with leg extensions but to really hammer your legs try hack squats with your feet slightly in front of your hips.

[Karo]

I'm not sure of the incline angle. I generally keep it on the steep side and do the last couple sets in almost a military press.
I do lying skull crushers almost every week. I usually do reverse grip push downs thinking that they will hit the outter head as well. Is this correct? I just started doing reverse grip bench on the smith machine also. I seem to feel this very well but it's a bitch on my wrists and thumbs when I go heavy.
I do hack squats every other week but I never knew which stance would hit the tear-drop muscle. Thanks for the tip.

Karo

[trulbfan3]

well when u do your incline sounds like your relying on your frontal delts and tris to do most of the work try just a slight incline and keeping the barbell / dumbells more over your upper cheest and not so much your shoulders and i believe a narrower grip will target the inner chest more....for the outside head im working on that as well but try doing dips with your knuckles facing in and palms out, also get an easy curl for cables and do tricep extensions with a very wide grip they seem to be working for me

[Karo]

That's a good idea. I always thought that the nigher the incline the more it worked my upper chest. I never thought about my front delts doing the bulk of the work. That makes sense because my front delts over definitely overdeveloped. I'll try lowering the bench and concentrating on upper chest contraction more. Thanks for opening my eyes to that.
With the easy-curl bar are you using a reverse grip?

Thanks bro

[trulbfan3]

i use regular grip w/ the east curl bad wide to target the outer triced head but to work all three heads i do wide grip, narrow grip, and reverse grip to really work the backs...

[dj87]

i always do front squats to hit the tear drop and once a month at the end of my legs workout i go to the leg extensions and do drops sets and hold them till failure and that always gets the tear drop burning,

but on the front squats go light until you get the fill its alot different then reg squats so go light first for form then add weight

good luck

[Ronnie Rowland]

I would try doing around 4-6 sets twice per week for your stubborn body parts and see if they respond better to more frequency!