Declines and dips will give you all the pec growth you need. There is no way to isolate upper pecs at any angle. The pecs contract as a whole in response to resistance. Declines have been shown in studies to stimulate the most over-all pec growth.
Declines and dips will give you all the pec growth you need. There is no way to isolate upper pecs at any angle. The pecs contract as a whole in response to resistance. Declines have been shown in studies to stimulate the most over-all pec growth.
Bingo, the only way to bring up your upper pec is to do it systematically with the rest of your chest so you are better off sticking to the major mass builders. Dips, declines, and flat.
The decline DOES target and do more damage to the whole pec than Incline does BUT incline targets the upper chest MORE then the decline. So if the goal was nothing but the upper pec, the incline would be better.
You cannot target any one part of the pec. This is a bodybuilding myth.
SuppVersity EMG Series - Musculus Pectoralis Major: The Very Best Exercises for a Chiseled Chest - SuppVersity: Nutrition and Exercise Science for Everyone
"In summary, the inverse(=decline) bench press is the most effective exercise for the pectoralis major as a whole. The incline bench press (+45°), on the other hand, isolates the upper part of the chest muscle, i.e. the descending fibers of the pars clavicularis (cf. image 1) optimally and will thus - as bro-science tells you - bring up your " pecs"."
SuppVersity EMG Series - Musculus Pectoralis Major: The Very Best Exercises for a Chiseled Chest - SuppVersity: Nutrition and Exercise Science for Everyone
"In summary, the inverse(=decline) bench press is the most effective exercise for the pectoralis major as a whole. The incline bench press (+45°), on the other hand, isolates the upper part of the chest muscle, i.e. the descending fibers of the pars clavicularis (cf. image 1) optimally and will thus - as bro-science tells you - bring up your " pecs"."
SuppVersity EMG Series - Musculus Pectoralis Major: The Very Best Exercises for a Chiseled Chest - SuppVersity: Nutrition and Exercise Science for Everyone
"In summary, the inverse(=decline) bench press is the most effective exercise for the pectoralis major as a whole. The incline bench press (+45°), on the other hand, isolates the upper part of the chest muscle, i.e. the descending fibers of the pars clavicularis (cf. image 1) optimally and will thus - as bro-science tells you - bring up your " pecs"."
What about overall load difference? I've met very few people who train both equally that have a higher incline bench vs. the decline. IMO for more mass more load is necessary. this would put the decline in the lead for even upper pec development.
just be careful with incline BARBell bench press, I injured my shoulder probably about a year ago from which I have still not recovered and it was NOT very much weight at all. It was a weight that when fresh, I could easily pump out 12-15 reps....
take Phil's advice on barbell bench movements, and don't go down more then half way to save shoulders.
Yep with my long arms I stop 2-3 inches from my chest. Keeps focus on my chest and off my delts