Weak chest

**Saleem.fr** · 12-07-2013, 10:48 AM

Hi,guyz i have a problem that my body physique is good but i have one problem that my upper chest is weak any exercise or workout for gaining muscle in upper chest or any suggestions to make it strong please and please help

**EasyDoesIt** · 12-07-2013, 12:22 PM

What type of upper chest exercises are you doing now and at what point in your chest workout do you work upper chest?
How long have you been working out?

**diabeticknowledge** · 12-08-2013, 04:32 PM

do some incline with free weights and dont for get cables! do plenty of volume then shift to lower reps - below six for strength

**M302_Imola** · 12-09-2013, 07:21 AM

Let me guess...you always start your chest workout with flat bench? You need to start with incline and put emphasis on building your upper chest. Anyone can build an impressive chest, but most lack in the upper chest dept. A built upper chest looks mean with a pump if you're relatively lean.

**EasyDoesIt** · 12-09-2013, 10:07 AM

Originally Posted by M302_Imola

Let me guess...you always start your chest workout with flat bench? You need to start with incline and put emphasis on building your upper chest. Anyone can build an impressive chest, but most lack in the upper chest dept. A built upper chest looks mean with a pump if you're relatively lean.

Agreed!

**bass** · 12-09-2013, 10:14 AM

Originally Posted by M302_Imola

Let me guess...you always start your chest workout with flat bench? You need to start with incline and put emphasis on building your upper chest. Anyone can build an impressive chest, but most lack in the upper chest dept. A built upper chest looks mean with a pump if you're relatively lean.

i have to agree as well. I was lacking in upper chest, so i start warming up with cables to loosen up the muscles then hit the incline medium grip right after. been seeing allot of improvement since I switched.

**EasyDoesIt** · 12-09-2013, 10:27 AM

My best results after warm up are propping a incline bench into a free motion cable machine and superset incline flys with incline presses. I do it with dumbbells and or cables. Cables seem to work best because they keep constant stress on the chest. When i use dumbbells for flys i stop on the way up before the tension leaves. But most people start with flat bench press and by the time they get to upper there tri's are exhausted.

**Saleem.fr** · 12-09-2013, 11:35 AM

It's correct Thankyou
any workout chart wich can help me

**EasyDoesIt** · 12-09-2013, 12:01 PM

I switch off from lighter weight, high rep to low rep, heavier weight. I have a few unusual exercises i do for upper chest. One being i sit in incline hammer machine sideways and press up across my body if you can understand that. Always pushing your chest forward and not rounding your back. I also do it with cable. One important technique about chest is to pinch shoulder blades together so you use as much chest as possible and less deltoid. Do not push your shoulders forward on extension or you will take stress off your chest.
If higher reps do one warm up set after you have completely warmed up all angles of chest then do 3 more working sets.
If going heavy do warm up and 5 working sets of 5 to 6 reps.
I rarely do flat benches if i do i use dumbbells.
After upper chest sometimes i do dips. When doing dips for chest, wide grip, elbows out, lean forward. After i can not do regular dips, i go into negatives to completely fail chest. Start at top position and lower yourself down, get back up to top position and lower again. These will build strength on the positive movement. I also mix in variations of cable flys from different angles, being straight out in front and downward angle. There are so many different exercises for chest, hard to list and explain many. Variations of pushups superset with cable flys and negatives on push ups after you can not complete anymore.
That's a starting point, but hit upper first.

**Saleem.fr** · 12-09-2013, 12:25 PM

I want best workout chart which can help me to build my upper chest i want you guyz to please describe full exercise just like this (e.g, for biceps
1.barbell press 4 sets 10,12,15 reps 2.dumbell press 3 sets 10,12,15 reps 3.concentration curls 3 sets 10,12,15 reps)
just like this desxribe all exercise chart which can help me to build good chest as well as best upper chest.

**M302_Imola** · 12-10-2013, 06:40 AM

Originally Posted by Saleem.fr

I want best workout chart which can help me to build my upper chest i want you guyz to please describe full exercise just like this (e.g, for biceps
1.barbell press 4 sets 10,12,15 reps 2.dumbell press 3 sets 10,12,15 reps 3.concentration curls 3 sets 10,12,15 reps)
just like this desxribe all exercise chart which can help me to build good chest as well as best upper chest.

Let youtube be your friend...search "upper chest exercises" to get some ideas.

**Brett N** · 12-10-2013, 07:27 AM

Anyone ever tried reverse grip bench press for upper chest. Had someone recommend them to me for upper chest but gripping bar is uncomfortable to say the least.

**Saleem.fr** · 12-10-2013, 12:04 PM

What kind of exercises you do for making good upper chest M302_imola

**M302_Imola** · 12-11-2013, 07:56 AM

Originally Posted by Saleem.fr

What kind of exercises you do for making good upper chest M302_imola

Incline barbell press
DB incline press
DB incline flyes
Cable incline flyes

Make sure to be strict on form and come all the way down to the chest...none of this stopping 5-6 inches before the chest shit!

**Saleem.fr** · 12-15-2013, 09:36 AM

Thanks and for plane chest any exercises to add or not

**Saleem.fr** · 12-17-2013, 10:46 AM

Now i start doing on monday ist day of week chest and triceps
chest:-
1.incline bb press (4 sets * 12-15 reps)
2.incline db press superset with incline db fly(3 sets * 12-15 reps)
3.plane bb press (3 sets * 12-15 reps)
4.cable crossover (3 sets * 12-15 reps)
rest pause set on last for every exercise(accept 2nd exercise which is superset exercise)

triceps:-
1.triceps pressdown (4 sets * 12-15 reps)
2.lying triceps extension (3 sets * 12-15 reps)
3.cable overhead ( sets * 12-15 reps)
same as above rest pause set on last for every exercise
is this exercise correrct or not

**M302_Imola** · 12-18-2013, 06:48 AM

Originally Posted by Saleem.fr

Now i start doing on monday ist day of week chest and triceps
chest:-
1.incline bb press (4 sets * 12-15 reps)
2.incline db press superset with incline db fly(3 sets * 12-15 reps)
3.plane bb press (3 sets * 12-15 reps)
4.cable crossover (3 sets * 12-15 reps)
rest pause set on last for every exercise(accept 2nd exercise which is superset exercise)

triceps:-
1.triceps pressdown (4 sets * 12-15 reps)
2.lying triceps extension (3 sets * 12-15 reps)
3.cable overhead ( sets * 12-15 reps)
same as above rest pause set on last for every exercise
is this exercise correrct or not

If your goal is size and strength then you're doing to many reps. Try to keep the rep range between 6-10. You might try a pyramid style where in a 3 set fashion your reps would look like this: 10 reps 1st set, 8 reps 2nd set, 6 reps 3rd set. I would also throw in some drop sets on the final set (see marcus' thread)

**Saleem.fr** · 12-19-2013, 09:01 AM

Is this workout correct or not

**jdpeters** · 12-19-2013, 09:34 AM

The workout looks fine. All Imola is trying to say is your rep range should be lowered. It may take a few chest days to figure out what weight you will use for the 6 to 8 rep range.

If this isn't making sense to you then you need to go back to the stickies and as suggested use you tube for added references. We can't hold your hand at the gym. But not to worry it is all a learning process. Anything worth doing is usually hard. If it were easy everyone would look awesome!

Good luck, tell us how it goes.

JP

**Saleem.fr** · 12-20-2013, 05:39 AM

thanks a lot imola and jd

**M302_Imola** · 12-20-2013, 06:36 AM

Originally Posted by jdpeters

The workout looks fine. All Imola is trying to say is your rep range should be lowered. It may take a few chest days to figure out what weight you will use for the 6 to 8 rep range.

If this isn't making sense to you then you need to go back to the stickies and as suggested use you tube for added references. We can't hold your hand at the gym. But not to worry it is all a learning process. Anything worth doing is usually hard. If it were easy everyone would look awesome!

Good luck, tell us how it goes.

JP

Thank you for clarifying

Originally Posted by Saleem.fr

thanks a lot imola and jd

No prob

**gbrice75** · 12-20-2013, 03:36 PM

I have crappy genetics in general, and am lagging in many areas - but upper chest is probably my best muscle group. I no longer do any flat bench work. Incline/decline, that's it. Hits the entire chest plenty. Lately, I've been focusing on upper chest one week, lower the next, and so on.

**jdpeters** · 12-20-2013, 05:32 PM

Nice definition, looks like it's working for you. One of the links on here for chest workout Dorain Yates talks about how the decline bench hits the whole pec really well!

**Saleem.fr** · 12-20-2013, 10:56 PM

You look really nice man you have good chest as well as good physique you look like you are ready to hit the stage have you ever competed in any competition

**NaijaBoy** · 12-21-2013, 06:54 AM

I recently started doing 12 rep range myself. Taking a big break from the normal 4-8 rep ranges I did for years. Now my joints are hurting and it's time to add a little mass by means of higher rep ranges.

Like someone else stated, do low reps if you want strength and size. Higher reps after you've built your foundation.

And to clarify some bogus information provided earlier, it is perfectly fine to have the weight a few inches from your chest without touching it. Better than bouncing it off your chest.This puts unnecessary hurt and strain on their shoulders. It's ok to have the bar make controlled contact with your chest. As long as it's not too far from your chest, you're fine.

Also, I don't do flat bench as much anymore. Incline BB press is seeing more of me lately however dips is my best buddy. I do that as a superset somewhere during my full body workout at the gym.

Typed from phone so did not copy individual quotes. Good night!

**hekki** · 12-22-2013, 05:35 PM

Doing incline close grip bench presses on the smith machine helped me substantially. Incorporating drop sets when I hit a plateau gave me a boost when I needed it too.

**M302_Imola** · 12-26-2013, 07:23 AM

Originally Posted by gbrice75

I have crappy genetics in general, and am lagging in many areas - but upper chest is probably my best muscle group. I no longer do any flat bench work. Incline/decline, that's it. Hits the entire chest plenty. Lately, I've been focusing on upper chest one week, lower the next, and so on.

You and I have the same rationale when working chest. My chest workouts include incline/decline, and the only flat I do is with db's. I'm also a firm believer in weighted dips exaggerating the bend over.

Originally Posted by hekki

Doing incline close grip bench presses on the smith machine helped me substantially. Incorporating drop sets when I hit a plateau gave me a boost when I needed it too.

You do realize when you move your grip in you're working more triceps than chest right?