stubborn incline chest - UK-Muscle Body Building Community

bubz786 · 29-05-2008, 07:25 PM

any one have any routines of techniques to improve a lagging upper chest. i have done incline dumbells and incline bench press but still i find it hard to develop that area.

cheers

Geo · 29-05-2008, 07:33 PM

Quote:

Originally Posted by bubz786

any one have any routines of techniques to improve a lagging upper chest. i have done incline dumbells and incline bench press but still i find it hard to develop that area.

cheers

Its takes time buddy, keep alternating between the two, to keep your chest guessing etc. Use high reps, low weight, low reps, loads of weight perfect form though.

It will develop.

Geo

bubz786 · 29-05-2008, 07:40 PM

Quote:

Originally Posted by Geo

Its takes time buddy, keep alternating between the two, to keep your chest guessing etc. Use high reps, low weight, low reps, loads of weight perfect form though.

It will develop.

Geo

i have been training for 3 years now and always found that specif area hard to develop?

Lost Soul · 29-05-2008, 07:51 PM

What is your bf%?

bubz786 · 29-05-2008, 07:54 PM

Quote:

Originally Posted by Lost Soul

What is your bf%?

not really sure lost soul, but i have a bit of a belly 6'2 and 16.5 stones if that helps??

Lost Soul · 29-05-2008, 07:56 PM

9 out of 10 times then, your whole chest is lagging, just the bottom bit looks more developed because of adipose tissue
Strip down to 5% body fat and it will look more equal

That doesnt help your route forward though, but its generally found to be the case

pst what you have done in the past RE chest, what your doing now in terms of rep range, movement and weights shifted

bubz786 · 29-05-2008, 08:05 PM

Quote:

Originally Posted by Lost Soul

9 out of 10 times then, your whole chest is lagging, just the bottom bit looks more developed because of adipose tissue
Strip down to 5% body fat and it will look more equal

That doesnt help your route forward though, but its generally found to be the case

pst what you have done in the past RE chest, what your doing now in terms of rep range, movement and weights shifted

for chest i normally do:
inline dumbells 4sets 8-10 reps last set 40kg
flat bench 4 sets 8-10 reps last set 90kg
flat flyes 3 set 8-10 reps last set 22.5kg
cable crossovers 3 sets 10-12 reps last set 3okg

i pyramid up in weight and train chest once a week, i also switch the order of the exercises from week to week.

Thanks for your help lost soul

Lost Soul · 30-05-2008, 05:48 AM

Have a go at the following:

Flat barbell bench 10/8/6/4
inclince guillotine 12/12
wide dips 3 to 80% of failure
deep incline flys, low weight 12/10/8

Fivos · 30-05-2008, 11:56 AM

The most important thing to do when training chest is to keep your shoulders back..like have your rear delts permamntly stuck to the bench and press..also place your chin on your upper chest..drop the weight a bit..beleive me it will make your chest work..since i started using this technique my chest improved more in the last 4 odd months than in the last couple of years..(as most was going on my front delts!)

Fivos

MXD · 30-05-2008, 12:08 PM

What angle is the inlcline on? You only want a 20/30 deg max.

Blofeld · 30-05-2008, 02:11 PM

I've starting seeing some good results on my upper chest and I do a lot of incline work with DB's, around 30 deg. Lost Soul's routine looks good.

Stig · 30-05-2008, 05:24 PM

LS, whats inclince guillotine

I found my upper chest came on loads when i did the following routine

Cable cross overs
Incline dumbell
Incline barbell
Flat barbell

Mrdaveyk · 30-05-2008, 05:29 PM

guillotines are bench press but it goes down to your neck rather than chest, its scary stuff lol

**Nytol** · 30-05-2008, 06:08 PM

Quote:

Originally Posted by MXD

What angle is the inlcline on? You only want a 20/30 deg max.

Totally disagree, I get zero upper pec stimulation from anything lower than 45 degrees.

For the 1st 2-3 years I did a 30 degree incline, as that is what all the books said, got nothing, tried 45+ and within 6 months the difference was drastic.

That would be my suggestion on both DB and BB work.

bubz786 · 30-05-2008, 06:11 PM

Quote:

Originally Posted by MXD

What angle is the inlcline on? You only want a 20/30 deg max.

i try and use a high incline like 50degrees to really hit the upper pecs

29-05-2008, 07:25 PM	#1 (permalink)
bubz786 Newbie Trainer Join Date: Feb 2008 Posts: 31	stubborn incline chest any one have any routines of techniques to improve a lagging upper chest. i have done incline dumbells and incline bench press but still i find it hard to develop that area. cheers

30-05-2008, 11:56 AM	#9 (permalink)
Fivos Gym Addict Join Date: Sep 2004 Posts: 322	Re: stubborn incline chest The most important thing to do when training chest is to keep your shoulders back..like have your rear delts permamntly stuck to the bench and press..also place your chin on your upper chest..drop the weight a bit..beleive me it will make your chest work..since i started using this technique my chest improved more in the last 4 odd months than in the last couple of years..(as most was going on my front delts!) Fivos __________________ Romans 8: 18 "For I reckon that the sufferings of this present time are not worthy to be compared with the glory which shall be revealed in us".

30-05-2008, 02:11 PM	#11 (permalink)
Blofeld are we nearly there yet? Join Date: May 2008 Location: Bristol Posts: 306	Re: stubborn incline chest I've starting seeing some good results on my upper chest and I do a lot of incline work with DB's, around 30 deg. Lost Soul's routine looks good.

30-05-2008, 05:24 PM	#12 (permalink)
Stig Gym Addict Join Date: Oct 2007 Posts: 150	Re: stubborn incline chest LS, whats inclince guillotine I found my upper chest came on loads when i did the following routine Cable cross overs Incline dumbell Incline barbell Flat barbell

30-05-2008, 05:29 PM	#13 (permalink)
Mrdaveyk It's what you do on the outside that makes you Join Date: Mar 2008 Location: Wales, Pembrokeshire, Pembroke Dock Posts: 1,783 Blog Entries: 1	Re: stubborn incline chest guillotines are bench press but it goes down to your neck rather than chest, its scary stuff lol __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ^^9 stone of bones?! Bulking up?! Take a read^^ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
Chest training	Ironman	Advanced Bodybuilding	15	16-10-2007 05:59 PM
Pure Chest focus specific routine	JohnOvManc	Advanced Bodybuilding	34	24-08-2007 11:27 PM
Incline Dumbell Chest Press	C12AIG	Form and Technique	7	01-05-2007 12:44 PM
Lower Chest	Lee	Advanced Bodybuilding	7	05-04-2006 07:22 PM
Chest Training - Incline only?	BSF James	Advanced Bodybuilding	22	30-05-2005 03:56 PM