attn: pur, ceaze, chris, timber, mainsucks v. UPPER CHEST

Discussion in 'Fitness & Nutrition' started by Cobra Commander, Mar 1, 2006.

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  1. it seems like my upper chest just isn't up to par with the rest of my chest...

    i currently do dumbbell/barbell incline press

    and some incline flys...

    any main exercise that just hits it really well? (besides of course normal bench press)
     
  2. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Post your usual chest routine or a close approximation.
     
  3. Bobert

    Bobert OT Supporter

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    ceaze had posted something about reverse band incline presses recently.
     
  4. dumbbell press 5x5
    dumbbell flys 3x15
    incline press 5x5
    incline flys 5x5

    somethin like that
     
  5. cavefish

    cavefish You ain't a crook son, you just a shook one

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    Move incline shit to the beginning of your routine for one thing.

    Also why 3x15 on flat flys and 5x5 on the incline flys?
     
  6. my bad i meant 3x15 on that too... i changed the order around so it was easier to read at first but forgot to change that number...

    is doing 3x15 decent for flys?

    and i totally forgot about you so don't think i left you out on purpose :o
     
  7. cavefish

    cavefish You ain't a crook son, you just a shook one

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    I'd do something like this...

    Incline Barbell Press: 5 sets: 15-12-10-10-8
    Flat Bench Dumbbell Press: 3 sets: 12-12-12
    Incline Dumbbell Flye: 3 sets: 12-12-12
    Cable Crossover: 2 sets: 15-15

    Stolen from an Animalpak article but it doesn't get any simpler than that. I would personally switch up the rep schemes to something a little lower so I could go heavier, but thats just me. Your primary goal is growth so try the prescribed reps and see how it feels. I might get some shit for the cable xovers but its a good finisher to pump more blood into the chest.

    Only 13 sets but how ballbusting it is is up to you. My chest routines are generally 9-12 sets.
     
  8. GilgaMesH

    GilgaMesH Active Member

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    fuck flyes
     
  9. awesome thanks i appreciate it
     
  10. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    my upper chest sucks, i'm all shoulders
     
  11. ccrooks

    ccrooks New Member

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    no bench press?
     
  12. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    If i was training for hypertrophy i would basically stick to several variations of incline presses, and low pulley cable crossovers. You can pause the weight 2" above your chest on the eccentric, or something else you can try is max duration yielding isometrics, where you lower the weight to just above your chest and then just hold it in that position for 30-60 seconds (use the smith machine for this unless you have a training partner). Pushups with your feet elevated are pretty good as it's easy to keep the shoulder blades retracted while performing them (that's a problem i have on db presses).

    Then on tricep day i'd do dips and close-grip bench press.
     
  13. darkostoj

    darkostoj NEEEERRRRDDDDSSSS

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    that is my favorite tricep exercise
     
  14. PurEvl

    PurEvl going out gassed and not half assed...

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    move your incline movements to first in the workout when your strongest, also get the bar on your throat practically...also i learned long ago that my seat posistion was always way to high an hit my delts to much...I like a very shallow incline on the bench. 35 degrees or so
     
  15. ACURA TL-S

    ACURA TL-S OT Supporter

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    I personally do

    Week 1
    Flat BB Bench 15,5,5,3,3
    Incline Flies 3x10 (switching between cable and DB depending on what I am feeling)
    Flat Flies 3x12 (switch between cable and pec deck)
    Incline DB Bench 3x8

    Week 2
    Week 1
    Incline BB Bench 15,5,5,3,3
    Flat Flies 3x10
    Incline Flies 3x12
    Flat DB Bench 3x8

    However, if you are really lacking in incline, I would just repeat week 2 every week.

    Also, I have noticed a big difference using an extrememly wide grip on BB bench recently. I am talking so I have trouble not pinching my hands on both sides when I rerack.
     
  16. PurEvl

    PurEvl going out gassed and not half assed...

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    ^^^^your chest looks like flat pancakes...beat it
     
  17. cavefish

    cavefish You ain't a crook son, you just a shook one

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    I've never felt the need to do two types of flys in one workout, but thats just me.
     
  18. ACURA TL-S

    ACURA TL-S OT Supporter

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    :squint: We will now fight to the death.
     
  19. ACURA TL-S

    ACURA TL-S OT Supporter

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    Ya, well you have never felt the need to be under 20% bf either, so...ya. :mamoru:
     
  20. PurEvl

    PurEvl going out gassed and not half assed...

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  21. MaineSucks

    MaineSucks OT Supporter

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    http://davedraper.com/article-43-upper-chest.html

    Might be worth glancing over.
     
  22. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    i did it a long time ago, don't like it
     
  23. Spaulding Smails

    Spaulding Smails Real Estate Guru

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    cable crossovers are a great addition
     
  24. Ceaze

    Ceaze https://hearthis.at/DoYouEvenUplift Moderator

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    they're a lot better than db flyes
     
  25. PurEvl

    PurEvl going out gassed and not half assed...

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    for chest shape an thickness i get alot out of them but a proper done fly destroys the chest muscle...but i think 99% dont know how to do a fly correctly...I alwasy tell people to just use the fly machine since you can manipulate the pecs better
     
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