Upper middle chest development ?

[Sully]

Anyone have any good tips about how to develop a specific part of your chest? Specifically the center of your upper pectorals, pic attached for reference. This is a part of my chest that I just can’t seem to ever develop, no matter what I do. Is there a genetic component to it, maybe? Is it the last part of the chest to really develop? I don't know, and nothing I’ve read anywhere else has ever worked.

 

[bruiser]

Those side one arm hammer presses as well as one arm pec dec sitting side ways with palms down

 

[squatster]

Is that you?
Thats genetics man
You can see the hole or empty space in the upper chest in the pic because the upper chest is will developed. Not many get an upper chest that good.
The only thing you could do to make that chest any better
Heavy weight?
Full reps up and down
Stretching inbetween sets
Synthol?
Ok
It comes down to genetics
I dont have that space any more because my upper chest is flat as all hell. My stomach is bigger them my chest
Look at my past pictures

 

[squatster]

1 exersise that is cool for upper chest is - you spred your hand way apart and Lower the bar to right under your adams apple- high reps - low low weight.
They say reverse grip bench works more on upper chest then incline

 

[Sully]

No, just a pic I pulled off the web. If I looked like that I wouldn’t be asking.

 

[squatster]

I will try to find the link on pm in 2006
I had a little stupid debate on this exact thing
They trashed me hard there

 

[squatster]

is it possible to target a certain part of a muscle? - Professional Muscle

Try this
Wish I could have posted it up here but here it ous

 

[SURGE]

Those side one arm hammer presses as well as one arm pec dec sitting side ways with palms down

Genetics will always be a big factor. Some can do standard chest exercises and get a big chest top to bottom. There are things you can do to try to hit certain areas more though. Any high chest press or fly with full range of motion and squeezing at the top will work. Cable machines are very good for this and hammer presses pushing high would be excellent. You can do the same with db's. Try to get stronger in all incline exercises as well.

 

[odin]

Genetics will always be a big factor. Some can do standard chest exercises and get a big chest top to bottom. There are things you can do to try to hit certain areas more though. Any high chest press or fly with full range of motion and squeezing at the top will work. Cable machines are very good for this and hammer presses pushing high would be excellent. You can do the same with db's. Try to get stronger in all incline exercises as well.

I agree. I like db hammer presses and you push the db's together as you press upwards. You could also do plate presses as a good finishing move. Sully you could do either pushing high or on an incline bench.

 

[bbuck]

ECG studies show a slight decline press actually engages more upper chest fibers then any other angle, but it goes against gym dogma.

 

[striffe]

I think the angle of the press is more important that the angle of the bench but both can be big factors. An example could be the many guys who arch their back so much on incline presses that it's turns into a flat bench press.

 

[Sully]

ECG studies show a slight decline press actually engages more upper chest fibers then any other angle, but it goes against gym dogma.

Yup, I’ve read those studies, as well. I usually start my workout with decline dumbbell press. Gonna add in some decline reverse grip bench to go along with it.

 

[monster-ish]

Heavy incline bench

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[Viking]

Yup, I’ve read those studies, as well. I usually start my workout with decline dumbbell press. Gonna add in some decline reverse grip bench to go along with it.

In the week I try to do an incline, decline and flat bench movement. You could do a decline, incline and some hammer presses in 1 day. I would recommend 2 chest days with lower volume incorporating everything mentioned in this thread.

 

[rAJJIN]

Heavy incline bench

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I agree.
barbell Inclines

 

[AGGRO]

Heavy incline db and barbell presses. With db's bring them in at the top of the rep.

 

[Victory]

Incline presses and flyes.

 

[K1]

I haven't done incline presses or any presses in a long time (years)...Shoulders kill too much now and never bothered to follow through on the rotator cuff surgery.

Chest was always my strongest point but when I do actually train now only doing flies (cable and bench flat/incline)...That the sides and lower pec flair but I've never been able to get the pop at the collar bones back.

Add in those heavy incline pressing movements and that upper pec area is going to pop!

 

[Concreteguy]

There defiantly is exercises to zero in on upper chest. This video has three of them. But the first he does is the one I was thinking of and why I'm posting the vid. I do these and they work. Please don't discard the value based on the size of the guy doing them.

[ame]https://youtu.be/IQsaUPISXOs[/ame]

 

[Concreteguy]

Another great one is call a Trifecta Rep. Set the bench at a 12 inch incline.
Every (single) rep has three parts to it.
1 REP= 2 Half REPS and then 1 complete rep.

So each rep looks like this"

1 half rep
2 half rep
3 Full rep = 1 rep

So in your head while doing them you would count out 1/2/1 then 1/2/2 then 1/2/3 then 1/2/4 and so on.

As you burn down and can't get any more go for just doing full range reps. I can normally get a couple more this way. Honestly IMO there is no more left in the tank if you do these correctly. If your chest isn't growing doing these there's a problem.