how do i train upper chest and mid chest?

i was just wondering if anyone could help me on what exercise train upper chest and what ones train mid chest. any help would be greatly appreciated

I think this question has come up a few times. Generally opinion seems to be you can't train one part of a muscle. All or nothing.

I disagree, just because you can't isolate something doesn't mean you can't emphasize it...

When you say 'muscles, all or nothing' I think you overlook the function of groups around joints with complex movement patterns.

I went away and found what I wrote last time at the end of a long. loooooong thread:

Please stop..... it's killing me...

[apologies for all the bolding but this question is to training what the egg question is to nutrition]

There is not just a simple movement relative to a joint locked in one plane (like a knee), going on it is not just horizontal adduction - you can emphasize areas but mostly because you're doing combinations of work.

Think about the other functions of major and minor!!!!

If you don't believe me just raise your right arm in front of you with you fingers of the other arm on your right pec from lower pec to under the collar bone...

See?

What do the pecs do? Horizontal adduction AND humeral flexion AND rotation (internal) relative to the shoulder..... so different movements will produce different emphasis

Yes, I have read the studies but I also know what I know from anatomy and muscle function. I also know what I have seen in trainees.

I think some also need to distinguish between 'contribution' and 'isolation'

When pressing there is a contribution from all parts of the chest but it is not equal depending upon HOW you're pressing. Yes the different heads and muscle are working but the contribution may not be equal.

YOU CAN EMPHASIZE AREAS, YOU CANNOT ISOLATE UPPER/LOWER

Registered Nutritionist
NSCA Strength & Conditioning Coach

Sorry Davo to answer your question: Keep it simple

Chest: whole: Flat bench (I prefer dumbbell for the majority of the time for the majority of trainees)
Chest: Upper: Incline bench press (again I prefer dubbells here)

Add in some dips and decent overhead presses and you're 80% of the way there. There are other movements but these are your meat and potatoes get these right and you're going to see great development.


The thread I quoted myself from Yannyboy:

http://www.muscletalk.c...4419&mpage=2#3645443

Registered Nutritionist
NSCA Strength & Conditioning Coach

I think the reason yannyboy posted that, is because of how everyone jumps on the bandwagon saying you can't target chest areas.

I don't think its neccesarily his opinion.

I've asked this a few times only for everyone to say just what yanny said.

Weight: 174 lbs
Height: 6 Ft
Body Fat: Estimate between 11.7-15.7 % (Online tests) 
Journal

You cant target specific areas specifically, but possibly can (as drewsky said) emphasize work on particular areas by doing an incline press for example.

Thing is all chest exercises will hit the muscle as a whole.

My journal, with pics.

http://www.muscletalk.co.uk/tm.aspx?m=3546471

I think the wording is where the confusion lies.

Emphasize, isolate.

Weight: 174 lbs
Height: 6 Ft
Body Fat: Estimate between 11.7-15.7 % (Online tests) 
Journal

i find that after my compound chest movements, i like to do cably flyers (about 8 - 10 reps). although obviously this doesn't isolate the upper/inner chest, with a nice squeeze and hold on each rep, i can definately feel those areas working a lot more than on a heavy bench.

also, with a slight bend in my arms, i hold this positon as i do the reps. takes a lot of the focus off my tricep's and more is put on the chest. (drop sets with no rest really get the burn going on this one).

Chest is a simple bodypart to train, just keep it simple Davo666 - For upper chest do incline pressing, for overall chest do flat pressing, and for finishing movements do things like flyes, dips and cable crossovers. If you have a lagging upper chest, simply start with incline presses and so on. I personally dont do decline pressing, it just doesnt feel right for me. but thats up to u.