Lagging Body Part

[D Animal]

Ok...someone asked me. Yo, D! My upper chest is laggin, should I work chest twice a week or do something like incline bench then flat db press follwed by incline dp press. I was like hmmm on that I have no clue...I told him I'd ask this forum cause they know they stuff pretty well....So if you all could hlep me out with some info that'll be really dope. THANKS!

[speedracer59]

Change your routine. Thhat is the biggest mistake I usually see. Also go with heavy weights and lower reps(4-8).

[DJ_Rockett]

switch up your routine and pre-exaust pecs using flyes (machine or db). try pre-exausting tri's too.

[Thor]

Hit the hell out of the inclines, if you have an adjustable bench then do different angles and eliminate the flat. I have brought out my upper pecs by doing this... Thor

[Nekrawulf]

cycle out some of your standard press or fly sets for inclines... thats what i do when i feel my upper is lagging

[D Animal]

Show me and exampled workout if ya'll don't mind :-D

[Thor]

Originally posted by D Animal
Show me and exampled workout if ya'll don't mind :-D

I would try this for upper pecs:

1 Incline Barbell Press at standard angle 3-4 sets

2 Incline Dumbell Press at a slight angle up from Styandard Bench (ie 15 degrees or so) 3-4 sets

3 Incline Flyes with Dumbells at Standrad angle 2 sets

4 Incline Flyes at high angle 2 sets

5 End with either Decline Press or Bench Press for 2 sets / light weight to maintain pec balance.

Thor

[D Animal]

Thor...do you think that could possibley overtrain your upper chest..with so many sets .....?

[Thor]

If you are on gear then not, but if you are not then maybe start with 10 - 12 total sets and see what you think. You can always pear it back. That is why I have you only doing 2 sets on each of the flyes angles.

[D Animal]

I want some gear :-D

[ski]

Do upper pecs first in your chest routine to prioritize them.Then do 4 Super-sets of Incline DB Flyes with Incline DB Presses.Do the flies first to pre-exhaust the upper pecs.Set the bench at 30 degrees for more pec and less shoulder!

[JACKAL]

Originally posted by ski
Then do 4 Super-sets of Incline DB Flyes with Incline DB Presses.Do the flies first to pre-exhaust the upper pecs.Set the bench at 30 degrees for more pec and less shoulder!

the best pump, it is mad.

[D Animal]

Originally posted by ski
Do upper pecs first in your chest routine to prioritize them.Then do 4 Super-sets of Incline DB Flyes with Incline DB Presses.Do the flies first to pre-exhaust the upper pecs.Set the bench at 30 degrees for more pec and less shoulder!

Then after that regular bench or what? How many sets and reps should be done? So you saying just do flyes superseted with dumbbell press....Seems pretty INTENSE me likes:D

[ski]

I`d do about 5 sets apeice,and just do 3 sets of dips for the lower chest ,no weight high reps.This way the upper pecs will hopefully catch up and you will still maintain lower pec size.

[BSULFTR]

4-10 reps is ideal for hypertrophy, incline flys and upright cable flys have also always worked well for me on the side of incine and regular press.