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Weak upper chest..

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Stickman
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2004/03/16 17:49:24 (permalink)
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Weak upper chest..

..my upper chest is a bit weak. A little small. I'm doing standard flat bench press now and dumbell flyes for the chest. I was thinking of adding in a couple of sets of Incline Bench press, since they target more of the upper chest area, does it sound like a good idea adding incline bench press? I never see anyone at my gym use incline or decline bench though, makes me wonder...
#1

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    scruffy
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    RE: Weak upper chest.. 2004/03/16 18:46:53 (permalink)
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    thechet contracts as one muscle, there is no upper, outer, lower chest it is all in the gentic makeup what shape it is, by making it larger you will give the appearance of making it fuller.
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    Robert
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    RE: Weak upper chest.. 2004/03/16 19:02:30 (permalink)
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    STICKY THIS GODDAMNED THREAD, PLEASE.
    #3
    DBZFREAK
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    RE: Weak upper chest.. 2004/03/16 19:16:25 (permalink)
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    I prefer incline dumbbell hammers, incline dumbbell press and weighted dips for size and finish with flies or cable crossovers. Even though you can’t per-say “target” the upper chest. I feel that incline dumbbells give me a better range of motion and allow for a better contraction of the pectorals. This in turn allows for better muscle growth. Barbell flat is very restrictive and puts a lot of strain on your shoulders. If you are doing flat barbell as a main staple, try and push towards your partner instead of straight up. This will take pressure off your shoulders and allow you to work the chest better. Maybe a change of routine will show some good results in chest size and in turn your upper chest will grow also. As far as not seeing people workout incline bench…trust me, they do! I am not a fan of de-cline, never seen much come from it personally. Good luck Bro.
    #4
    Hardass
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    RE: Weak upper chest.. 2004/03/16 23:23:58 (permalink)
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    FOr upper chest I prefer to do incline flys... it takes a little while to get the form down, but when you do them right you will definetly feel it in your upper chest. Although I do agree with scruffy that it all it one muscle, cetain planes of motion do target different ares of that same muscle, especially in a larger muscle groups. Standing low cable flys I find are also good
    #5
    Stickman
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    RE: Weak upper chest.. 2004/03/17 06:15:34 (permalink)
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    But Scruffy, if there is no upper or lower part of the chest and it's all chest one thing then what is the purpose of incline and decline bench?
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    Steviewonder
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    RE: Weak upper chest.. 2004/03/17 15:48:55 (permalink)
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    incline trains your upper chest more but still the whole chest and decline trains your lower chest.
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    Skrewdriver
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    RE: Weak upper chest.. 2004/03/17 15:55:38 (permalink)
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    Steviewonder, have you not read Scruffy's reply? Or, for that matter Robert's sublte reply either? :-)

    quote:
    Originally posted by Stickman

    But Scruffy, if there is no upper or lower part of the chest and it's all chest one thing then what is the purpose of incline and decline bench?


    I personally I decline and incline bench to vary things a little and hopefully spark new stimulus/attempt to avoid plateau'ing. I'll also perform inclines to give my shoulders more of a hammering.

    #8
    LMC
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    RE: Weak upper chest.. 2004/03/18 14:07:51 (permalink)
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    I was under the impression that incline/decline works different muscles or rather uses certain muscles more than others. For example, incline presses incorporate more shoulder activity than flat or decline. Decline however, uses more triceps & pectorals, less shoulders, hence I am able to lift heavier weights in the decline position than in the incline.

    I came to this conclusion (here's the scientific bit!) by picturing the body as the hands on a clock, so in a seated military press you are at 12 o'clock (vertical). In this position you are using shoulders as the target muscle and triceps and pec major as synergists. However, the more 'round the clock' you move your body, the less the shoulders are utilised and the more the pectorals and triceps are recruited until you reach 6 o'clock whereby you're performing the equivalent of an upside-down triceps dip thus less shoulders and pectorals, more triceps.

    Obviously if that is a heap of boll**ks then please feel free to flame me. It makes sense to me though [:p]

    Also on the subject of the lower/upper chest, I think the confusion lies with the fact that there are 2 heads (clavicular-upper and sternal-lower) rather than 2 separate muscles. This is similar to the triceps (3 heads) or biceps (2 heads) but in the same way you can't do exercises specifically for the long or short head of the bicep/tricep, you can't perform an exercise isolating the clavicular/sternal pecs either. However, whilst you can isolate the bi/tri as a whole (preacher curl/kickback), you can't isolate the pec major as the front delts are always used as synergists.
    Obviously it would be more preferable to do a compound exercise over an isolation one but this is just to illustrate the point.

    But some proper, scientific, anatomical claification would be appreciated though and, considering how many times this topic comes up, would be good as a sticky.
    #9
    help2001
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    RE: Weak upper chest.. 2004/03/18 15:15:13 (permalink)
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    the reason you can lift more on the decline is most likely the decreased ROM

    and everyone knows the best excercise for the upper chest is decline cable crossovers on a swiss ball
    #10
    Black Eagle
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    RE: Weak upper chest.. 2004/03/19 05:28:47 (permalink)
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    quote:
    Originally posted by scruffy

    thechet contracts as one muscle, there is no upper, outer, lower chest it is all in the gentic makeup what shape it is, by making it larger you will give the appearance of making it fuller.



    That is correct in a way, but incorrect in another. The pectoralis major is just one muscle, but it has three origins (attachments), the clavicle, the sternum and the 3rd,4th and 5th rib and inserts on the humerous. Normally, the pectoralis major causing adduction to the shoulder (bringing the arm down as well as across), therefore when you bench you are adducting your arms (hence the use of the pec, as well as extending your elbows and your triceps become a synergist as well as the anterior portion of the deltoid.

    However, because the pec is attached to the clavicle, when the body is placed in an inclined position, it becomes an assistant in abducting the arms. So when people use the incline bench press, they are in fact 'working' the 'upper' pectoralis.

    I will say this though, stay away from ever declining and bench from that position. People say all sorts of **** e.g. more of a resistant, more muscles involved etc etc. But this position places far too much stress on joints of the shoulder girdle, especially the accromianclavicular joint (otherwise known as the AC joint), and because the shoulder joint is so weak, there is always a chance of a dislocation.
    #11
    Skrewdriver
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    RE: Weak upper chest.. 2004/03/19 10:30:51 (permalink)
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    quote:
    Originally posted by Black Eagle

    I will say this though, stay away from ever declining and bench from that position. People say all sorts of **** e.g. more of a resistant, more muscles involved etc etc. But this position places far too much stress on joints of the shoulder girdle, especially the accromianclavicular joint (otherwise known as the AC joint), and because the shoulder joint is so weak, there is always a chance of a dislocation.


    Would you apply this warning to dipping also. As the movement is quite similar?


    #12
    blitzseth
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    RE: Weak upper chest.. 2004/03/19 19:13:11 (permalink)
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    quote:
    Originally posted by Stickman

    But Scruffy, if there is no upper or lower part of the chest and it's all chest one thing then what is the purpose of incline and decline bench?


    The Chest is like a .. long balloon. When u fill up a balloon, certain areas fill up before others(example: the area closest to where u are blowing in will fill up first). And if u fill in air from different inlet, other areas will fill up first. The same is with decline or incline bench press. The whole chest will get bigger, its just that some areas will get bigger faster than others.
    Not sure if that helped, cuz i can understand it in my own head.
    #13
    Black Eagle
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    RE: Weak upper chest.. 2004/03/19 22:57:39 (permalink)
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    quote:
    Originally posted by Skrewdriver
    [Would you apply this warning to dipping also. As the movement is quite similar?


    Not so much. They have similar movements, and carry similar potential problems, but the weight on the bar when doing the decline press will be a lot more troublesome, then your own weight acting as the resistance during the dip.
    #14
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