inner and upper pec thickness

[IanH]

Hiya, any suggestions for boosting inner and upper pec thickness? I need to bring mine out more... hehehe much more!

[1day]

Hiya, any suggestions for boosting inner and upper pec thickness? I need to bring mine out more... hehehe much more!

i find

inner - dumbell pullovers, wide grip dips

upper - incline dumbells

work for me :wink:

[gazza]

:ditto: dips (weighted)

[1day]

:ditto: dips (weighted)

ur kean. :pfft: i just do em at end of work out till failure :wink:

[musclenz]

Upper pec - in addition to what has been mentioned try incline bench cable crossovers where the cables meet above the chest. By the way the reverse of this on a decline bench is fantastic for hitting the lower pecs & flat lining them. The cables meet more over your crotch on this one. Also I like underhand cable raises for lower pecs.

Middle - I like one arm machine flyes. Set the handle back a bit further than for the standard two arm pec dec flyes, & bring your arm right across your chest & crunch at the top for a second. You need a slight bend in your elbow. You get a much bigger ROM & you will be surprised how much weight you can move. Rep them out till failure. Superset with pullovers for a massive attack on the inners.

[IanH]

cool thanks, I`m gonna give those a thrash this afternoon!

[gazza]

:ditto: dips (weighted)

ur kean. :pfft: i just do em at end of work out till failure :wink:

failure takes too long, i do them first on triceps day with a straight torso elbows in. still feel it in upper/inner pecs though.

[Varven]

Upper pec - in addition to what has been mentioned try incline bench cable crossovers where the cables meet above the chest. By the way the reverse of this on a decline bench is fantastic for hitting the lower pecs & flat lining them. The cables meet more over your crotch on this one. Also I like underhand cable raises for lower pecs.

Middle - I like one arm machine flyes. Set the handle back a bit further than for the standard two arm pec dec flyes, & bring your arm right across your chest & crunch at the top for a second. You need a slight bend in your elbow. You get a much bigger ROM & you will be surprised how much weight you can move. Rep them out till failure. Superset with pullovers for a massive attack on the inners.

Im a fan of flyes on machines and db flyes, but i hate those cable crossovers.. i just believe they never worked for me... I obviously take it youve had some success wih them ?

[IanH]

tried the weighted dips and the pull overs.... along with heavy incline dumbell presses and flat db press, definitely feeling it today! thanks! will keep this up for another 8 weeks and see how things go..

[Big_Louie]

Anybody do bench presses to the neck for the upper pecs? It gives me a unreal burn in the upper pecs when I do 'em.

[soundsgood]

Sounds interesting Big Louie. Does it hit your upper chest better than incline Bench?

[Big_Louie]

Sounds interesting Big Louie. Does it hit your upper chest better than incline Bench?

It seems to for me. I do incline dumbell presses followed by bench press to the neck. It's added more thickness to my upper chest since I've included it in my routine. I'd reccommend it to everyone to give it a go for a few weeks.

[Android]

I have never heard of weighted dips and pullovers for upper OR inner pecs.

I lived on 1 exercise for 5 years for upper pecs, the incline dumbbell press. Never went near a barbell or dips or pullovers.

When doing the lighter weights I turned my wrists at the top of the movement to face each other which allows you to give a huge squeeze to the inner pec. (Don't do on heavy sets).

For inner pec I did lying incline dumbbell flyes for those first 5 years, but later I learnt Charles Glasses way wish I had done his way earlier. Incorporate his technique into your presses and get an inner pec squeeze while pressing just by the way you hold the dumbbells, watch him on BB.com it's too hard to explain. Learn from the master himself.

I use flyes for outer and inner, the wider you go out the more outer you use to start the motion back inwards again. then on the way in overlap your cables or dumbbells and squeeze. Always overlap, pec deck won't let you do that so cables or dumbbells are the way to go. Dumbbell flyes are easy to cheat and bring your arms in to close so don't go heavy a bigger weight won't make your inner pecs bigger LOL (but not a light light weight either it's all about feeling the muscle work for flyes, if your chest expands and fills up during a flye exercise you're doing it right).

That's what I use and I started out with a chicken breast trust me, no good genetics here my chest goes inwards without the muscle it now has on top of it. From day one my primary exercise has always been incline dumbbell presses first, make this your strongest exercise.

[1day]

From day one my primary exercise has always been incline dumbbell presses first, make this your strongest exercise.

:ditto:

[diamond]

I lived on 1 exercise for 5 years for upper pecs, the incline dumbbell press. Never went near a barbell or dips or pullovers.

yep me too.