Upper chest development

[Presser]

looking to hear some good exercises to build a shelf on the top of my pecs

 

[machine99]

Yesterday did 15reps (rest/pause) with 150lbs. dumbbells on the incline bench should help pack on alittle size. Also static holds on the smith machine incline bench, at the end of a set have been helping me alot.

 

[dm2613]

what works for me is incline DB FLYS on a 30 degree incline. With moderate weight and great stretch and squeeze. Isolates the upper chest very well!!!

 

[Presser]

Yesterday did 15reps (rest/pause) with 150lbs. dumbbells on the incline bench should help pack on alittle size. Also static holds on the smith machine incline bench, at the end of a set have been helping me alot.

ok let me toss my ego aside for a second and ask what exactly is a static hold? staying in place? is that what you mean? Ok let me bring my ego back in...i can do 150's to...lmao...so there,lol

 

[MacGyver]

another tip is to train upper chest at the beginning of your wokout.

 

[footballcat]

how bout a good whole chest exercise

 

[buyb12]

somthing like this ......I have a few exercises but there hard to explain you need an adjustable bench but you want to hit an angle between millatary and inclin press and do lots of negatives and cable crosses....right Arnold knew how important upper chest was........

 

[buyb12]

Ha Ha Ha ...

sorry just kidding

 

[machine99]

ok let me toss my ego aside for a second and ask what exactly is a static hold? staying in place? is that what you mean? Ok let me bring my ego back in...i can do 150's to...lmao...so there,lol

LOL I'm sure you can do the 150s you look bigger than me, look at the pics i posted and then at yours. Static hold is holding it in place. On the incline bench, I only do static holds on the smith machine since I train alone, but I hold it or try to hold it anyways for 20 seconds at the end of my final set where my arms are almost parellel to the floor. It hurts but I've seen some good improvements using them.

 

[bigdan]

I alternate my chest like this
A:
incline bar
flat db
flyes 1 decline 1 flat 2 incline
crossovers low or high pull

B:
flat bar
incline db
flyes 1 decline 2 flat 1 incline
crossovers low or high pull

 

[bigshug]

*lowers head* I've only done the crummy old 135's on incline......well, after hoisting the 150's on flat, so I guess it ain't too bad, my chest isn't very impressive

 

[gymrat]

to build up my upper chest, I started doing inclines first. helped a lot. I do a set of heavy incline dumbell presses superseted with light incline dumbell fly's. I don't use any olympic bars because I think that dumbells hits them better.

 

[gymrat]

also, I did this on monday and my upper chest was sore till yesterday. Do incline dumbell presses one arm at a time. you obviously can't go as heavy but man did they hurt. felt awesome.

 

[BiggerStronger]

I feel like my chest is a lagging body part right now. I have been hitting heavy inclines and DB or machine fly's and my chest has been quite sore. Hopefully it will add some good mass.

 

[jtunderdog]

Try this:

I use dumbells on a bench where I can change angles.
Pick a weight you can get about 6 reps with and do a set on each notch from one notch from flat, all the way to a 45. So do a set move the bench, set- move bench up. I do three sets of those and call them torture sets. My chest has really gotten better up top and my strength is up. You definitely need to train upper chest first. I read that in a flex because if it is your weaker part of chest for muscle priority. Also one more thing maybe try do cable crossovers at several different angles.

 

[bigshug]

forgot about that, I do cable crossovers with the handles in the lower most position and it seems to pull my upper chest moreso....

 

[rico*]

cable crossovers isolate my pecs.

 

[rugbythug]

You need to start injecting in them. LOL-I always train upper with dumbells with only a moderate incline. I feel like it isolated it more. If you feel real adventerous superset with incline flys

 

[Harvey Balboner]

good ideas fellas

 

[gymrat]

yeah, a lot of good workouts in here that I have to try.