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Most effective upper chest mixers

post #1 of 10
Thread Starter 
Hey guys, Just want some opinions and new ideas. Looking to really target my upper chest, to get that squared off look. So far, I have inclined bench free/bar/flys Pull up cable cross Any other suggestions?
post #2 of 10
Perhaps you can try incorporating push-ups with your feet or shins up on a core exercise ball.
post #3 of 10
Thread Starter 
Oh, great suggestion, I totally forgot about that.
Many thanks, keep 'em comin!
post #4 of 10
Weighted bar dips. Partial bench press followed immediately by full bench. 10 reps of partial followed immediatly by 10 full reps. Use a lower weight than usual.
post #5 of 10
I had emailed a bodybuilder asking him the same question and he responded with: "Upper-inner chest, huh. Let's see. Do you have a cable crossover machine with low attachments? If so, put the small d-ring grips on each side and grab them and then move to the middle of the machine. Next, holding your
arms down at about 20 degree angle at your side pull the grips UP and IN to
have them meet just above eye level. I prefer to do these standing or you
can do them on a movable incline bench with the angle set about 45 degrees."

I've also heard that doing bench presses lowering the bar to your lower chest and keeping your elbows and forearms close to your body as you lower the bar is effective for building up that part of your chest.

My workouts never isolate muscles like this, so I can't really say I've tried either, but it sounds like all of the exercises you listed will work what you are looking to work out.
I'd also try to do those isolation exercises before your other lifts so the area you want to grow will have a chance to fatigue more, stimulating more growth and hopefully get to where you want it to be.
just my $.02
post #6 of 10
Flys and cable cross are your best friend. What you're looking for is width, not depth. So, exercises that will expand your chest will be helpful. My favorite for this is flys: lie on flat bench push the weights up so they're parallel to your body bend your elbows slightly, no more than 10 degrees lower your arms to the side, while keeping the same angle on your elbows i only do 2x10 or 2x12 depending on how i feel; this is usually done after flat bench press; if you're feeling gung ho about it, superset the fuckers!
post #7 of 10
Thread Starter 
Good stuff, thanks for the advice guys!

Anatomically, I suppose it totally makes sense that width would be the most effective approach.
But looking at how the 2 main muscles lie, I wonder if the incline bench is all that necessary?
post #8 of 10
In my personal experience, incline bench isn't very effective at building chest muscles (it's good for body builders to cut up their upper chest). I do it, but not a priority as flat bench and flys. Decline, however, I think is more effective than incline, IMO.
post #9 of 10
You'll want to do varying angles at near shoulder press to standard incline. Just as you would bench press.

We typically vary the adjustable incline press doing each set at each different angle with drop sets. With a 3 to 4 thousand eccentric movement.

Shoulder day we will do slightly forward dumbbell military press.

I would also add a destabilization ball or 1/2 ball with forward pushups.

Upper pecs are always my starting point with the more trad flat press as a last.

PS-You'll look much better also with an upper chest development over the plebs with their standard bra line
post #10 of 10
Quote:
Originally Posted by DarkNWorn
In my personal experience, incline bench isn't very effective at building chest muscles (it's good for body builders to cut up their upper chest). I do it, but not a priority as flat bench and flys. Decline, however, I think is more effective than incline, IMO.


No exercise can 'cut up' a chest.
Muscles only do 2 things, atrophy or hypertrophy. They either get smaller or larger. Eccentric movement is critical to hypertrophy and is 90% not utilized by lifters. A real shame as the risk of injury is also reduced. But it isn't a ego driven style of lifting as you don't need as much weight to achieve more with less, and also less injury potential

Cut is strictly from a lower body fat that allows the muscle to be seen in its glory without the added fat

Incline > Decline, ask any personal trainer like

Dips > Decline.

Lastly, GENETICS, ask your mom and dad for some.

Here is my example although this is not a chest pose.
http://styleforum.net/showthread.php...highlight=soph

http://styleforum.net/showthread.php?t=13130

-Disclaimer: I do not use steroids, GH, or any other socially illegal substance.
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