Two nontraditional upper-pec (clavicular head, for you sticklers) exercises that I have found to be very effective:
Decline guillotines. I know, totally counterintuitive as an upper-chest exercise. Give it a try.
Reverse-grip Smith inclines. Set the incline bench at a fairly steep angle–50 to 60 degrees or so. Set the stops so the bar bottoms out at roughly the superior border of the sternum–nothing to be gained by going much deeper. Play around with the distance between the bar and the bench until it ‘feels right;’ for me, the bar is a good 8 inches or so from my chest at the stops.
Grip the bar with a shoulder-width reverse grip. Don’t lock out at the top. Doesn’t take a lot of weight. I like to perform this exercise in a controlled, TUT fashion.
Hope these work as well for you as they have for me. Best of luck.
[quote]Matias A. wrote:
A video so you can see how lame it is :(…
hate to be so general about this, but looks like you need to add size everywhere. For chest just make sure you are really feeling the movments you choose for it! it will grow a long with everything else as long as you feeling it working! It took me a long time to get this and i am still working on it pretty hard!
Using a slight (as in one setting from flat) incline with the smith machine and starting with a hard 25 reps and ramping up to doing a hard 8 reps has worked a lot for me recently.
I do partials and slow eccentrics and drop sets on the last sets.
It’s from mountain dog so look that up if you haven’t.