4 weeks in

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    Nov 10, 2016 3:38 AM GMT
    I started bodybuilding seriously around 4-5 weeks ago, I used to weight train on and off but I stopped for more than 1 year and lost all my gains, lost a lot of weight and was pretty much a skinny kid. Anyway Ive seriously gotten into bodybuilding and its made me so focused and actually happier and healthier. Anyway I was wondering what you guys do for upper chest, I mainly do incline bench and Ive started doing dumbell incline bench and im seeing results already, although I feel that dumbell incline hits my delts more than my chest, which could be a problem with my form. Would like to here from everyone
  • training_guy

    Posts: 292

    Nov 10, 2016 9:30 PM GMT
    If you feel it in your delts more then the incline is likely too steep, lower the bench slightly and that will place more emphasis on the upper chest.
  • Destinharbor

    Posts: 4913

    Nov 10, 2016 10:28 PM GMT
    training_guy saidIf you feel it in your delts more then the incline is likely too steep, lower the bench slightly and that will place more emphasis on the upper chest.

    Ya, bench should be no more than 30 degrees, or, you can start flat or decline and basically keep raising the angle to cover chest and front delts. You should also be doing flys. The best is on a Freemotion machine because it keeps tension at all parts of the movement. I know gyms don't like you to do it but if you can find a time when the place is pretty empty and position the bench in front of a mirror and do a couple of reps shirtless, you'll see the muscles being worked. Same with the flys. Another is to set the Freemotion arms close to your feet and with an underhand grip, raise the handles up as close to the center of your chest as possible to about shoulder height. Works the inner edges to give you the defined cleavage. A close grip barbell press on a flat bench is good, too.
  • roadbikeRob

    Posts: 18240

    Dec 04, 2016 3:40 AM GMT
    Four or five weeks into a bodybuilding routine and I would start feeling like I am spinning my wheels in place and going nowhere because my stubborn physique will just not respond to any workout routine. icon_razz.gif