upper chest

[paisano3]

What exercises are best for creating the separation between my upper and lower pecs?

 

[strictaddict]

is that even possible....

 

[paisano3]

apparently... Gustavo Badell has decent separation...or would striation be a better term.

 

[gogetter]

iv seen what you are talking about. some bodybuilders have obvious seperation between upper pectorals and lower.. ie. arnold had great seperation. i would guess one would realy need to focus on incline and upper isolation and also lower isolation prob using alot of decline form .

 

[paisano3]

thanks. thats what i was assuming; i just didnt know if there was an 'ideal' training method for that given result.

 

[Aztech]

Genetics

 

[dznutzxxx]

the incline bench press targets the upper chest more than flat bench.

decline bench press will target the lower chest more.

 

[MMAFreak]

Found this here: How To Build The Upper Chest

How To Build The Upper Chest With Specific Workouts And Exercises: An Open Discussion


A Great Upper Chest
You hear a lot of discussion about building parts of a muscle. Some of the most frequent are, how to build upper chest, lower biceps and the like. But can you actually change the look of PART of a muscle? Well I guess that depends on the muscle and it’s attachments. Well the groups that make up the muscle more than the attachment, but we’ll get into that. I wanted to see what you folks thought so I’m opening up the topic of working the upper chest to general discussion. Just leave your opinion in the comments below. I look forward to reading them.

Building The Upper Chest : My Opinion

Some people say that because the chest is a fan shaped muscle you cannot work the upper chest separately. Others swear that exercises such as the incline press, planche pushups and elbows high pec deck works them like crazy.

I think a couple different things about building the upper chest at this point in my training. I think that most lack of upper chest development (beside the fact that someone doesn’t train chest at all) is because of tight fascia and scar tissue. When people start stretching the chest more for example with incline presses, incline flyes or overhead squats, the upper chest is free to grow again. There is more blood flow and the fascia gets stretched out. That’s a part of the theory at any rate. I know after an A.R.T. session in any muscle group the pump I get there is fantastic. Since the pump is a result of blood flow and blood carries nutrients it’s not a far stretch to think that a lack of scar tissue and loosening up the fascia would have to be a great thing if you want to build your upper chest area. At the very least it certainly can’t hurt at all.

That is just my opinion at this point. Mind you it’s a great opinion (if you can’t agree with yourself then you got problems!). This reasoning has led me to only doing upper chest stretching (as part of my normal stretching routine) and to hit the 80/20 chest exercises when I work chest.

But What About Actually Building The Upper Chest Through Workouts And Exercises?

I guess the real question at this point though is: Can or will doing specific upper chest building exercises or workouts build the upper chest any faster than another say ‘flat’ chest movement?

What is the upper chest first of all? .....rest of the article.

 

[Strong One]

I can tell you what will creat Lines & separation between your upper & lower pecs & between inner & outer pecs .... there are a lot of workouts for that, but from my Training experience, the most effective 2 movments you can do it in the End of your Chest Routine, the first one is: the Pull Over, do 3sets x10 reps & the last & great one is: Cable Crossover do at lest 3sets x15 reps .... good luck for you ... bye.

 

[DLC68]

The chest is made up of the pectorals major and minor and it is the pectoral major that we are all talking about. This is "one" muscle and it is impossible to work just a section of that muscle and expect that to develop more then other parts of the muscle. While certain exercises will put more stress on certain areas of the chest, the rest of the stress will be on other muscle groups. So in fact by only putting smaller amounts of stress on the chest then you are not working the chest to its potential and why the flat bench press is the best chest exercise of them all; hits 100% of the chest.

What we are talking about is genetics. There is nothing we can do about this other then "cheat" but still genetics will dictate the cheat. Some people will never get the look they want no matter how hard they train or how much they cheat; that is why the chest and calves are the biggest implants for men.

So when it is all said and done, you work the chest to the best you can and how it grows it will grow; and it will grow as one as it is one muscle.

 

[Soloflex]

I agree with DLC68. It seems like it makes better sense to do an exercise that works the whole chest instead of just one part of it. The way a muscle is going to look, really comes down to genetics. Just worry about making it as big as possible using exercises that work the whole muscle. In my opinion and from what I learned from one expert is that decline presses & dips work chest the best because of the angle of the muscle fibers.

www.SAMuscle.BlogSpot.com

 

[estray]

The chest is made up of the pectorals major and minor and it is the pectoral major that we are all talking about. This is "one" muscle and it is impossible to work just a section of that muscle and expect that to develop more then other parts of the muscle. While certain exercises will put more stress on certain areas of the chest, the rest of the stress will be on other muscle groups. So in fact by only putting smaller amounts of stress on the chest then you are not working the chest to its potential and why the flat bench press is the best chest exercise of them all; hits 100% of the chest.

What we are talking about is genetics. There is nothing we can do about this other then "cheat" but still genetics will dictate the cheat. Some people will never get the look they want no matter how hard they train or how much they cheat; that is why the chest and calves are the biggest implants for men.

So when it is all said and done, you work the chest to the best you can and how it grows it will grow; and it will grow as one as it is one muscle.

This is all true. And i truly believe you cant targed different areas of the chest with different exercises. The purpose they really serve is for variety, so your chest doesnt adapt from you only doing one exercise for it.

 

[DLC68]

This is all true. And i truly believe you cant targed different areas of the chest with different exercises. The purpose they really serve is for variety, so your chest doesnt adapt from you only doing one exercise for it.

I concur as well.

There are so many different chest exercises for that sole purpose; variety. We all know if you continue to do the same exercise over and over your body will adapt and your results will come to a stand still or regress. Try something different which can be as simple as changing reps or sets or weight. Or change the exercise to something different so that your body doesn't recognize it and so that you can continue to make gains. Then trying coming back to the tried and true exercises and see the results that you may be capable of.

Muscles are what they are. When working a tricep you are dealing with 3 muscles you can work. With biceps your have 2 muscles that you can work. While the chest has two muscles the minor muscle while can be developed will not be as noticeable or workable as the major muscle. This is one muscle and one muscle can only be worked as one.