PEC-ZILLA

[dc1]

Hey just wondering what you guys think are the best upper pec builders, maybe the basic incline dumbbell or your top secret weapon exercise.

[loveggs]

sprinkle protein powder on upper chest before you do dumbel incline on a 30 degree angle

[thatwaslight]

sprinkle protein powder on upper chest before you do dumbel incline on a 30 degree angle

Hahahaha also sprinkle bcaas on top of your genetals (inb4 mod edit)

[crazyfacials]

[Shutupandsquat]

Seriously, it's just incline movements dude. Of course, I don't think you should spend a whole workout doing incline movements.

When you're doing flat bench your upper pec is still getting worked (and decline also, I think?) so you could start off with incline barbell press and then do a flat DB press or an incline fly.

I know what I've said is a little bit different from what you asked, but you had already answered your question anyway.

[Pseudonym]

Good answer, SUAS. Kudos to you.

Although I don't think you'll be using much upper chest for declines. And personally I work on the reverse principle - that when you're doing inclines, the rest of your chest gets worked as well.

But like SUAS says, your incline presses are going to be the main driver here. For a bit of variety though, try doing incline cable crossovers - either lying on an incline bench, or standing with the cables on a low pulley setting.

[OnlyHuman]

You could experiment with low incline (20-30 degrees) while TUCKING your elbow. There is an article on T-nation that looks at EMG activity during different movements. It was only done on one person (The author.) but it is still indicative and worth a try.

http://www.t-nation.com/free_online_art ... _exercises

Plus an other good read...

http://www.t-nation.com/free_online_art ... lder_chest

[BarBrother]

Intersting read there...

FYI the guy Bret Contraras who wrote the article is working at AUT in Auckalnd North Shore finishing off his PHD

[thatwaslight]

I get the best activation from low incline myself , too high and it's all delts even your standard incline for me.

[Shutupandsquat]

Chuck two plates under the seat and it's more of an incline press than a shoulder press.

[musclenz]

As outlined in the T-Nation article & also used by Jay Cutler in his latest chest training vid, its not a bad idea to shorten the range of motion in your incline DB or BB press so that you do not lock out at the top by shortening the top part of the lift to keep constant tension on the upper chest & avoid the delts taking over at the top. You do not bring the DBs together at the top if using them. I like doing this on the smith machine because it tends to also take out the delts & allows you to concentrate on the pecs without the shoulder stabilizer muscles rotators etc. Then its about pulling in the shoulder blades in the back & trying to feel the lift into your upper chest.