Targeting Upper chest!

  • Posted by a hidden member.
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    Jan 27, 2011 5:52 AM GMT
    What are the best exercise for targeting upper chest? I got almost no upper chest even though I do incline dumbbell press and dumbbell flies.
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    Jan 27, 2011 12:33 PM GMT
    After years of trying.. this did the trick.. work up in three or four sets to 100 every other day

    http://www.youtube.com/watch?v=B78GwfC-87Y
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    Jan 27, 2011 6:18 PM GMT
    It could be your resistance to reps ratio. To increase muscle size many experts suggest increasing the weight resistance (to about 85% of your ability to lift) and doing a low number of reps per set (such as 8 reps per set, with 3 sets total).

    Some exercises that target the chest though are dips, variations of push-ups (id est swiss ball, spiderman, T-push-ups), and like you mentioned presses and flies.
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    Jan 28, 2011 1:00 AM GMT
    Try the Perfect Pushup device. I think it's excellent for chest.
  • Jessie_Lee

    Posts: 113

    Jan 28, 2011 2:52 AM GMT
    What does your chest routine look like? You probably would need to make sure to do incline chest exercises before declines and, if neccessary, before flat chest exercises. Another thing, when you do your incline chest exercises, do you feel it more on your chest, or shoulders? A common mistake is to push with the shoulders rather than the chest when doing inclines.
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    Jan 29, 2011 12:44 AM GMT
    Jessie_Lee saidWhat does your chest routine look like? You probably would need to make sure to do incline chest exercises before declines and, if neccessary, before flat chest exercises. Another thing, when you do your incline chest exercises, do you feel it more on your chest, or shoulders? A common mistake is to push with the shoulders rather than the chest when doing inclines.


    My chest routine is:

    Flat Barbell bench press
    Incline Dumbbell press
    Incline Dumbbell flies
    Flat Dumbbell flies
  • 2theTEE

    Posts: 637

    Jan 29, 2011 1:04 AM GMT
    gta129 said
    Jessie_Lee saidWhat does your chest routine look like? You probably would need to make sure to do incline chest exercises before declines and, if neccessary, before flat chest exercises. Another thing, when you do your incline chest exercises, do you feel it more on your chest, or shoulders? A common mistake is to push with the shoulders rather than the chest when doing inclines.


    My chest routine is:

    Flat Barbell bench press
    Incline Dumbbell press
    Incline Dumbbell flies
    Flat Dumbbell flies


    Try doing triangle pyramids. Ex:

    ** Incline BB bench: set 1) 12-14 reps
    2) add 10 lbs, 10-12 reps
    3) add 10 lbs, 8-10 r
    4) minus 10 lbs, 10-12 r
    5) minus 10 lbs, 12-14 r

    ** Incline DB flyes: sets 1,2,3,4,5 - same as above

    ** Incline DB press: sets 1,2,3,4,5 - same as above

    ** Incline push ups : 3sets, as many as you can each set

    18 sets of chest exercises total. The next week, do decline and then the following week, do flat. After that week, go back to incline and repeat the cycle for another month or so.
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    Jan 29, 2011 3:45 AM GMT
    2theTEE said

    Try doing triangle pyramids. Ex:

    ** Incline BB bench: set 1) 12-14 reps
    2) add 10 lbs, 10-12 reps
    3) add 10 lbs, 8-10 r
    4) minus 10 lbs, 10-12 r
    5) minus 10 lbs, 12-14 r

    ** Incline DB flyes: sets 1,2,3,4,5 - same as above

    ** Incline DB press: sets 1,2,3,4,5 - same as above

    ** Incline push ups : 3sets, as many as you can each set

    18 sets of chest exercises total. The next week, do decline and then the following week, do flat. After that week, go back to incline and repeat the cycle for another month or so.


    Thanks man, I'll try that.