Best way to build up the inner/upper inner chest?

[Infantry87]

So, I've always had this problem. The ouuter part/lower of my chest is way thicker than the upper/upper inner . Whats the best way to build up this part? Seriously this is the only part of my body that is stubborn and just wont thicken. I've been thinking maybe I should start doing cable fly's or the peck deck machine every workout day and then on my chest days I should just demolish my chest ie working chest longer than my usual hr routine. What do you guys suggest?

 

[DaHurt]

So, I've always had this problem. The ouuter part/lower of my chest is way thicker than the upper/upper inner . Whats the best way to build up this part? Seriously this is the only part of my body that is stubborn and just wont thicken. I've been thinking maybe I should start doing cable fly's or the peck deck machine every workout day and then on my chest days I should just demolish my chest ie working chest longer than my usual hr routine. What do you guys suggest?

I have the same issue man, and I think a lot of people do in general.

I started doing reverse grip chest presses and have seen pretty good improvements in my upper/inner chest. Make sure you squeeze hard at the top of the movement. When I did these it was the first time I actually got a pump in that area of my chest.

My chest workouts in general are based around improving this area lately so usually I'll do something like:

Incline DB Press 3x10-12
Reverse Grip Machine Press 3x10-12
Incline Fly (either DB or cable) 3x10-12
Flat BB Press 3x10-12
Weighted Dips 3xfailure

Where the first 3 target the upper chest.

Something else I've done that really helped me target upper chest is pre-fatigue the front deltoids prior to incline presses, so that they don't take over the movement.

 

[Infantry87]

I have the same issue man, and I think a lot of people do in general.

I started doing reverse grip chest presses and have seen pretty good improvements in my upper/inner chest. Make sure you squeeze hard at the top of the movement. When I did these it was the first time I actually got a pump in that area of my chest.

My chest workouts in general are based around improving this area lately so usually I'll do something like:

Incline DB Press 3x10-12
Reverse Grip Machine Press 3x10-12
Incline Fly (either DB or cable) 3x10-12
Flat BB Press 3x10-12
Weighted Dips 3xfailure

Where the first 3 target the upper chest.

Something else I've done that really helped me target upper chest is pre-fatigue the front deltoids prior to incline presses, so that they don't take over the movement.

I'll give the reverse presses a shot. I noticed when I figure out what exercise im gonna do that day when I actually step into the gym, it keeps my muscles guessing too. One day I'll feel like dumbells or the bench just depends. Thanks bro

 

[jginsane29]

Make sure your form on your benches is correct. Make sure your elbows are following parallel to the bar throughout the entire movement. This should blow out your upper chest.

 

[darkside06]

I'm with Hurt....reverse grip all the way. been doing them about a month now and seeing great gains in my upper chest. I'm in the same boat man, very tall and my upper inner is lacking but starting to come along.

Also, dumbell pull ofers hit that area good.

 

[Chase]

Good Thread-

 

[Infantry87]

I'm with Hurt....reverse grip all the way. been doing them about a month now and seeing great gains in my upper chest. I'm in the same boat man, very tall and my upper inner is lacking but starting to come along.

Also, dumbell pull ofers hit that area good.

Dumbell pulls? I'm gonna look this shit up. Never seen these. I get some good tips from the older heads in my gym. You know the ones that rather use old school rusty ass bars for the bench.

 

[Diced]

db pullovers ,incline 30 degree angle . ouch

 

[hard2gain]

My chest has always been my best and easiest muscle group to build but I could never get my upper chest the way I wanted. So this winter I spent about 7 weeks of chest workouts just doing upper chest. I started crossing my hands and holding it at the end of every rep on fly's and it really built the upper-inner chest. Good luck bro!

 

[joliver]

What I always do in that situation is to find the motion that fully flexes the targeted area, then figure out a way to duplicate that movement with weight. For example, straitening the arm and bringing it across the chest. That should hit the upper chest, but just to be sure, do one arm at a time and use the other hand to monitor the activation of the target site.

Worked for me. Hope it does for you!

Godspeed brother!

 

[a68rebel]

Cable flys from different angles. Go as heavy as you can. 4 sets, 12-15 reps. Your chest will be so sore the next day. Of coarse, do the flys after your bench pressing.

 

[wallers]

Do incline movements first and make sure your form is correct, I used to move alot of weight but my inner chest was lacking because I always brought my elbows in and worked my triceps more.

 

[D-Cal]

incline bb bench to build it up, db incline bench to shape it up, i like incline cable flies too, finally getting some thickness on those damn upp pecs