Upper Chest Question


I need some advise.
My upper chest area is pathetic…can any of you suggest some exercises to help me bulk up that area…Ultimate goal for me is the square look… See pec pic

What sort of combos should i be doing and how often.
I currently workout 3 times a week. I am what u would call a hardgainer.

Thanks

Gotta see what you’re working with to offer any real suggestions.

You are not a hardgainer. You are 20 lbs heavier than I was when I started lifting, and the same height. You do not need a label. You need to work hard for 4 more years. Mass is as much a function of food intake as it is training. You lack “upper chest” development because you lack development in general. You are not a hardgainer. You are not in the bottom 1% of genetic material in the training world. You are not a hardgainer. You are not eating enough. You are not a hardgainer.

That being said, incline bench with medium and wider grips, incline flyes, and overhead pressing work the pec minor (the upper part of the pectorals).

Also cable crossovers from the low pulley, seated on an incline bench. Use them as a post-fatigue, superset, or pre-fatigue method.

Check out Thib’s “Chest specialization” article for ideas on upper chest movements.

Unfortunately, muscle shape is determined more by genetics than anything. My suggestion would be to incorporate more heavy incline chest pressing, and incline dumbell flyes. You can alter the size more by placing the muscle under heavy load (the muscle thickens) vs changing shape. So, heavy incline bench, and dumbell pressing should help - be conscious to get your mind into the muscle so that you feel the stress where you want it. Be aware of how your shoulders are gliding, and don’t shift the load up to your delts when fatigue sets in. Keep in mind that both pectoralis muscles work together, so isolation of one over the other is extremely difficult.

DJ

I am not a hardgainer, i am a sponge, i am not a hardgainer, I am a quick learner.

Thanks Aragorn, part of the change is in the mind, and labeling myself only creates a new set of problems mentally.

[quote]djreef wrote:
Unfortunately, muscle shape is determined more by genetics than anything. My suggestion would be to incorporate more heavy incline chest pressing, and incline dumbell flyes. You can alter the size more by placing the muscle under heavy load (the muscle thickens) vs changing shape. So, heavy incline bench, and dumbell pressing should help - be conscious to get your mind into the muscle so that you feel the stress where you want it. Be aware of how your shoulders are gliding, and don’t shift the load up to your delts when fatigue sets in. Keep in mind that both pectoralis muscles work together, so isolation of one over the other is extremely difficult.

DJ
[/quote]

Thanks DJ, obviously i will hope that my chest will form to my expectations, but hey, if not, then it will still be awesome as it will still have developed. cant ask for more than that.

[quote]djreef wrote:
Unfortunately, muscle shape is determined more by genetics than anything. My suggestion would be to incorporate more heavy incline chest pressing, and incline dumbell flyes. You can alter the size more by placing the muscle under heavy load (the muscle thickens) vs changing shape. So, heavy incline bench, and dumbell pressing should help - be conscious to get your mind into the muscle so that you feel the stress where you want it. Be aware of how your shoulders are gliding, and don’t shift the load up to your delts when fatigue sets in. Keep in mind that both pectoralis muscles work together, so isolation of one over the other is extremely difficult.

DJ
[/quote]

Thanks DJ, obviously i will hope that my chest will form to my expectations, but hey, if not, then it will still be awesome as it will still have developed. cant ask for more than that.

[quote]Perfectcircle wrote:
I am not a hardgainer, i am a sponge, i am not a hardgainer, I am a quick learner.

Thanks Aragorn, part of the change is in the mind, and labeling myself only creates a new set of problems mentally.[/quote]

Exactly. Don’t limit yourself. Excel. Good luck. :slight_smile:

Undoubtedly the chest specialisation program is going to offer some great possibilities for you.
Try the 100 reps scenario - perform 100 reps of pushups throughout the day. Can be 10 x 10 or 5 x 20, just do 100 across the day and in 2 weeks you could be feeling some definate impacts from that.
Change it around too and use a swiss ball under your feet to alter the angle of attack.

Good luck.

[quote]Duke wrote:
Undoubtedly the chest specialisation program is going to offer some great possibilities for you.
Try the 100 reps scenario - perform 100 reps of pushups throughout the day. Can be 10 x 10 or 5 x 20, just do 100 across the day and in 2 weeks you could be feeling some definate impacts from that.
Change it around too and use a swiss ball under your feet to alter the angle of attack.

Good luck.[/quote]

Not a bad idea…I’ll give it a go…

I also read recently (on here i think? [dam short term memory]) about holding the press up in the lowered position (i must learn the terminolgy) for 1.30mins or as long as you can. I have been doing this and it definately works it…

That’s called a static hold. Great for shoulder stabilization, and strengthening sticking points.

DJ