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Training discussion on building upper chest, within the Bodybuilding Forum; does anyone have any workouts that worked really well for building the mass of your upper chest?...


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Old 12-08-2005, 06:42 PM   #1
Ant Mitchell
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Default building upper chest

does anyone have any workouts that worked really well for building the mass of your upper chest?
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Old 12-08-2005, 07:04 PM   #2
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See 0311's sticky in the training section: How to target specific muscle sections.

It's a debated issue, whether are not you can selectively target certain sections or heads of a muscle. 0311 points out at the bottom of the post that it would it would be better to say you are emphasizing certain parts, but that a good movement is still going to hit everything nicely.

Anyway, what you are looking for is the incline bench movements. Barbell press, dumbell press, and incline flyes. Do the incline movements first in your workout. I have the same issue. So I focus on incline movements. My chest comes along just fine, but the upper part always seems to lag, so I can't say it's worked any miracles.

Hopefully someone will come along with a miracle workout for this .
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Old 12-08-2005, 07:05 PM   #3
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Ha, ha, I just noticed 0311 is on this thread. Maybe a miracle will indeed occur .
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Old 12-08-2005, 10:28 PM   #4
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You cannot isolate a "part" of muscle. The entire muscle moves, not just part of it.
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Old 12-09-2005, 06:54 AM   #5
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Quote:
Originally Posted by BradG
You cannot isolate a "part" of muscle. The entire muscle moves, not just part of it.
"Isolate" sounds a bit different that target or empasize. But I agree. Hell, no, you can't isolate part of a muscle.

Are you saying he shouldn't bother with inclines, though?
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Old 12-09-2005, 11:22 AM   #6
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I'd say do inclines first because you'd be able to handle more weight as opposed to doing it later in the workout, then do flyes, maybe superset, throw in a tempo for flyes if you feel crazy .
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Old 12-09-2005, 12:14 PM   #7
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Quote:
Originally Posted by Ant Mitchell
does anyone have any workouts that worked really well for building the mass of your upper chest?
Yeah, lift heavy bench, heavy incline, heavy decline. And the most important of all, otherwise known as the squat of the upper body,Weighted Dips.

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Old 12-09-2005, 03:58 PM   #8
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Quote:
Originally Posted by Kane
I'd say do inclines first because you'd be able to handle more weight as opposed to doing it later in the workout
I concur. Always start with your weakest lift, esp. when your musculature is deficient in that area.
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Old 12-09-2005, 04:08 PM   #9
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My guys are using an incline bench routine, followed by (low position) incline cable flys or standing cable flys.

We add wide arm pushups and closed grip bench pushups as cappers.
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Old 12-10-2005, 02:57 PM   #10
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Quote:
Originally Posted by Dr X
And the most important of all[/U], otherwise known as the squat of the upper body,Weighted Dips.

Wherever did you get that idea from, Dr. X?? ;)
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