Help with Maximizing Upper Pecs

[Rottweiler]

I've always has a poor upper chest and want (actually NEED) to get the best growth from training my upper pecs hard.

What I'm doing now is in this order

1) stretching out for starters.. ALWAYS
2) smith machine incline press with seat set for bar come down to my collar bone - moderate weight (165 - max 275) I do 4 sets of 8 -10

3) after smith machine I go to incline dummy flys with light weight, concentrating on the squeeze at the top. Again, 4 sets 8-10 reps

4) finish off with cables to failure

This routine isn't working for me, anyone care to give me some opinions on what to do?

[speedracer59]

Get off the smith and use just a regular incline bench. Go with a little higher weight and lower reps. Go in the 5-8 range.

[BLS]

I had the same problem. I found incline dumbell presses help alot. Really focus on the squeeze at the top of each rep.

[Rottweiler]

Cool beans - thanks for the advice guys

[Nekrawulf]

4 words... insane dumbell incline press....

Go heavy go hard.... make sure you have the spotter there to keep you from dropping it on your skull

[King Moose]

Im a huge proponant of stretching, even between sets! And definately give the incline dumbells try, and adding any time of tempo to a workout adds that much more effectiveness. Also, you may want to dedicate a whole "chest day" to just incline oriented movemets (not for too long though, just as a shock)

[krypton32]

Rick next time you see me in the gym bro ill give ya some pointers. For starters I would say hit the incline(LOW INCLINE) D bells, Low Incline barbell press and if ya wanna hit the smith go for it as long as you pull you shoulderblades back to take you front delts out of the motion. Give me a shout in the gym bro.
PeAcE
Krypton32(Jeremy)

[Rottweiler]

...just trained on upper last night and incorporated a few of the comments from this thread. I'll have to admit, going heavy on incline barbell and dumbbells really did the trick. Having a confident spotter would have helped me out a little in getting some solid forced reps out at the end.

I used weighted dips to get me warmed up and finished off with the pec-dec machine.

Thanks for the replies to my post fellas... the Methyl starts tomorrow - I'm jacked!

Rick

[krypton32]

Rick stick with the incline, flat dbell presses, flat benches, d bell flys,and stay in the 6-8 rep range. Don't do to many forced reps if you feel the need bro to go that xtra mile do a drop set on your last set.
This is my chest workout hope this gives you a idea.

Flat bench(stretch between sets)
135x18
185x12
225x10
275x8
295x8
335x6-8
Incline D-bells/ Or Incline Smith press
75x10/or225x10
85x10/or 275x8
100x8/or 285x8
110x6-8/or 295x8
Flat flys
45x10
50x8
60x8
Weighted dips
90x10
100x10
115x8
135x6-8
Remember bro use good form and eat,rest,grow. Stretch between every set bro and you will do fine. That pick looks alot better nice solid base.
PeAcE
Krypton(Jeremy)