T Nation

Problem Gaining Upper Body Mass

Specifically on my chest and deltoids.

I have always put more focus in squats and deals because I enjoy them more, but now after several years of borderline neglect, my pressing movements are falling behind.

I’m a tall guy, 6’3 or more, and I’ve got long levers, 85" reach.

Any tall guys out there have trouble adding mass to the lower portion of their chest? My upper chest is thick and dense like a fridge, but below the nipple things Just don’t measure up. Also, inner lower chest, has always been a problem area.

The only exercise I have not regularly used is decline bench and decline flies.

A pushing day would look something like this ( obviously things change weekly)

1000m row to warmup the joints
3 sets x 30 pushups
Superset with trx rows x15
-> alternating its scap wall slides for mobilit

4x 6-8 push press
3x 8-15 incline flies
4x dips weighted 6-8
Flat bench 3x 12
-> supersetted with side lateral raises db

The exercises might not mean much, but any advice would be appreciated

For delts, try out mountain dog shoulders, especially heavy swings. After starting that my deltoids really started to grow.

Not sure for pecs, I have always had the opposite problem, thick lower, little upper mass.

Well that’s your problem
Get some heavy Dumbbells and press for 8-12 reps on flat and decline press
Shoulders ditch overhead presses and do a lot of rear felt and side delt raises a la mountain dog john meadows stuff
For inner chest try machine flys with a hold of contraction in the middle
Eat and have a shoulder and chest day

If you want to focus on your chest then put push press at the end of the session and train chest first, also eat more food.

I wouldn’t complain about having a big upper chest

Its funny how trendy T Nation is lol. 3 months ago it was 5/3/1 cures all now it mountain dog lol. But seriously man. High rep rear and side delts and incline bench/incline db.

So basically I should split chest and shoulders,

Do more decline presses with heavy ass weights,

And for shoulders… More lateral raises, and rear Det flies?

And save the push pressing for last, after the raises?

[quote]texas man wrote:
Well that’s your problem
Get some heavy Dumbbells and press for 8-12 reps on flat and decline press
Shoulders ditch overhead presses and do a lot of rear felt and side delt raises a la mountain dog john meadows stuff
For inner chest try machine flys with a hold of contraction in the middle
Eat and have a shoulder and chest day[/quote]

I looked at his website, but could not find specifics on this style of training?