Upper chest problem

[RB3232]

My upper chest is basically non-existent.. I need some help building that up.. for chest days I always throw in db incline fly and incline BB presses, what else can I do to put some mass in my upper chest? strength wise I'm good, im 200 lbs and can do 315 for 3 reps on my last set (full reps) but my upper chest is really lacking.. any tips?

[oscarjones]

Just do incline presses. Try strength training so you can press more weight. Try to increase your triceps strength too.

As you gain in size, your chest should start to round out. No worries. It can be genetics too.

[RB3232]

alright ill just continue to add strength.. just trying to really target the region for optimum growth.

[gats0101]

Make sure you aren't overtraining your chest b/c that could be an issue to. Throw in smith incline into your workout regime as well. I like to start all my chest workouts with incline movements. Just keep changing the routines up but base it around incline movements.

[boxa06]

Begin evey chest workout with an incline press. I saw it on a bodybuilding video ages ago and it has worked for me.

[boxa06]

Oh and make sure that it's a 45 degree incline rather than a 30..

[Bonaparte]

It sounds like you're fine in the strength departement. I'd try some more isolation/sculpting exercises. Lower weights with more attention to form. Flies are good for this.

[RB3232]

Thanks for the help everyone

[FulpvallTaubs]

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[Twist]

I disagree with almost everything said lol. A pic of your chest would help. Does your muscle bridge your collar bone?

[RB3232]

my collar bone sticks out more than my upper chest.. I really don't know how its this bad but I really would appreciate some help..

also with incline bench, is it better to touch the chest or go to 90 degrees?

[l2elapse]

i agree, a picture would help

[Twist]

Take a pic. I've had a ton of problem bridging my collar bone. This might seem impossible but after I worked out upper chest it would get worse. What I started doing was never working upper chest because if there is little to know muscle there then my dominant surrounding muscles are going to take over. So I worked flat and decline bench for the last two years with only light flyes to finish off the workout and get blood into the upper chest. Just this last month I have started to put inclines back in.

Whatever you decide I would do inclines at no more than a 30degree angle

[M302_Imola]

Def. throwing in incline DB or BB press first should make an impact. Me personally I start one week with flat and the incline and then next week do incline first followed by flat. I must say though that genetics plays a role in upper chest development no matter how strong your are in that dept.

[marcus300]

Incorporate some intense training protocols like forced reps, dropsets, rest pause and pre-exhaust. Attack the chest with incline exercises and try and use DB's and stretch and squeeze every rep. Use different degree's on the incline bench to try and find your groove.

[RB3232]

Thanks for the help everyone