How to work UPPER pecs? :(

  • Posted by a hidden member.
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    Sep 30, 2009 1:07 AM GMT
    Hey guys,

    So I am using machines (seated chest press) and the other machine (pec deck??? I think) and I'm having success but it's not working my upper pecs at all. As in, you can still see ribs there. Ugh.

    Any suggestions? New workout ideas?

    Just keep in mind I have a rotator cuff shoulder injury so however I adjust the machines or whatever excercise I do needs to be conducive to this.

    Thanks so much!
  • Posted by a hidden member.
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    Sep 30, 2009 3:05 AM GMT
    ribs show where upper pecs should be?

    um . . . no
  • Posted by a hidden member.
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    Sep 30, 2009 5:20 AM GMT
    citylife saidJust keep in mind I have a rotator cuff shoulder injury so however I adjust the machines or whatever excercise I do needs to be conducive to this.
    Not to be the wet blanket, but what does your doctor recommend about tending to your injury?
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    Sep 30, 2009 6:26 AM GMT
    Incline dumbbell flys...
  • Posted by a hidden member.
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    Sep 30, 2009 6:30 AM GMT
    http://www.muscleandstrength.com/exercises/chest.html

    Anything with an 'incline.'
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    Sep 30, 2009 6:36 AM GMT
    Incline whatever. Incline presses / flies are superior to flat bench press, which put more emphasis on the anterior deltoids.

    You may wish to go through motions of various exercises with a light weight to determine which your proprioception leads you to work towards your goals. It's perfectly fine to experiment on your own.

    Note the chart below that there's not really an upper pec muscle. Courtesy http://www.changingshape.com/images/exercise/musclecharts/frontbody.jpg.

    frontbody.jpg
  • HorrorHound

    Posts: 1435

    Sep 30, 2009 8:12 AM GMT
    Yeah I too have probs developing my upper pectorals
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    Sep 30, 2009 2:05 PM GMT
    AKA_B1GK saidYeah I too have probs developing my upper pectorals


    Seriously???
  • HorrorHound

    Posts: 1435

    Sep 30, 2009 9:11 PM GMT
    nysexy said
    AKA_B1GK saidYeah I too have probs developing my upper pectorals


    Seriously???


    Oh yeah mos' def'! Look at my pics....you'll see, as what a friend pointed out to me - I'm "bottom heavy" (which he said isn't a bad thing at all).

    I wonder if my lack of upper pec development ( & yeah, I do DO alot of inclines on dumbbells, barbells (though not too too heavy as I'm solo), smith rack, machines)) has something to do with me breaking BOTH collar bones when in 1st grade. They way they grew back & such....hmmmm


  • 2theTEE

    Posts: 637

    Sep 30, 2009 9:16 PM GMT
    Don't forget to do incline pushups--- I like to do 'em on the bathroom sink counter.
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    Oct 01, 2009 12:15 AM GMT
    Read up on sacroplasmic hypertrophy.
  • docbailey2005

    Posts: 362

    Oct 01, 2009 12:21 AM GMT
    Watch your hand position on your incline exercises. Keep in mind a close grip will give you that cleaveage in your upper pecs. Closer grip works the inner part of the muscle wide grip will work outer areas.
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    Oct 01, 2009 2:59 AM GMT
    AKA_B1GK said
    nysexy said
    AKA_B1GK saidYeah I too have probs developing my upper pectorals


    Seriously???


    Oh yeah mos' def'! Look at my pics....you'll see, as what a friend pointed out to me - I'm "bottom heavy" (which he said isn't a bad thing at all).

    I wonder if my lack of upper pec development ( & yeah, I do DO alot of inclines on dumbbells, barbells (though not too too heavy as I'm solo), smith rack, machines)) has something to do with me breaking BOTH collar bones when in 1st grade. They way they grew back & such....hmmmm




    you look perfectly fine to me...so you're obviously doing something right.icon_biggrin.gif
  • HorrorHound

    Posts: 1435

    Oct 01, 2009 7:12 AM GMT
    docbailey2005 saidWatch your hand position on your incline exercises. Keep in mind a close grip will give you that cleaveage in your upper pecs. Closer grip works the inner part of the muscle wide grip will work outer areas.


    Ya know what? I've actually never done that much o' close-grip INCLINE exercises...gonna try that out! thanks. I've noticed I'm further out in grip while doing those.
  • Posted by a hidden member.
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    Oct 01, 2009 9:02 AM GMT
    Im just curious if anyone can answer this, would doing an incline press with cables be worthwhile or should you jus stick to dumbells?
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    Oct 02, 2009 1:41 AM GMT
    _chuck_ saidribs show where upper pecs should be?

    um . . . no


    Hey old man... you don't have to be a smart ass about it.


    To everyone else in the thread: thank you for your answers. Much much appreciated!
  • Posted by a hidden member.
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    Oct 02, 2009 1:41 AM GMT
    JuhJuhJEFF saidDon't forget to do incline pushups--- I like to do 'em on the bathroom sink counter.


    Is this a good one to do? Other opinions?
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    Oct 02, 2009 1:56 AM GMT
    Seriously, incline press with a Barbell and Dumbbells work this wonderfully! Also laying flat on a bench and doing behind the head pullovers towards your stomach, make sure your flexing the chest not the lats (back {side} muscles). These work the the pectoralis minor which runs vertically behind the pec major and gives the chest more bulk! Both groups run perpendicular to each other.
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    Oct 02, 2009 3:26 AM GMT
    Okay, I do know that behind-the-head stuff is terrrrible for rotator cuff... even one that isn't injured/inflamed.
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    Oct 08, 2009 3:02 AM GMT
    So what do people think about doing these:

    "Don't forget to do incline pushups--- I like to do 'em on the bathroom sink counter."

    Is that effective?
    Ok for rotator cuff?



    ....These are fitness boards and it's a really simple question. Please can somebody help? Thanks!
  • MikemikeMike

    Posts: 6932

    Oct 08, 2009 4:44 PM GMT
    incline any thing!!! Overhead dumbell press can help too, plus it build shoulders.
  • Posted by a hidden member.
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    Oct 08, 2009 7:36 PM GMT
    Talk to your doctor first. He should be able to tell you if it's even safe to perform any of these exercises.
  • CuriousJockAZ

    Posts: 19129

    Oct 08, 2009 8:04 PM GMT
    Incline anything, but start out with lighter weight so that you can do 3 sets of 20 reps and start gradually raising the weight as your upper chest gets stronger. Also, I recommend only doing this excercise twice a week
  • training_guy

    Posts: 270

    Oct 08, 2009 8:07 PM GMT
    Do you mean your clavicles are prominent?

    Most Dr's dont have a clue.....better off speaking to a Physio! If it's not causing you pain it should be fine, it's not like your doing some abnormal movement.!