Thanks Freeway. I will implement your strategies in my training. Do you find pushups to be a good mass builder for the chest like free weights?
Hey beiberhole69. All I do is incline movements. 4 years ago I cut out all flat and decline work and do only movements that target the upper chest. Check out my work out chest routine on the first page. I'm at the point to where I can incline barbell press 275lbs for 10 reps and 315lbs for 4 reps. All I seem to have gained from it is huge front delts and overpowering low pec development. Not to mention years of heavy inclines have fried my rotators causing me to tuck my elbows in now when I press.
decline pressing
dips
dips for chest with arms locked, like reverse shrug
very light shoulder pressing really work the movement keep elbows wide and flex at the top
I like dead stop bench presses for this exact reason. Lower the bar, stop it two inches off the chest for a count of two, then lower it to touch the chest and explode back up. Do this for 8-10 reps and your chest will feel smashed. But you can't use a ton of weight so it saves the shouldersIf you know it's causing you a certain result, then why are you not modifying what you're doing to fix it? ALL my pressing used to result in delt growth and very little chest--once I recognized this, I set about fixing the problem. My best incline BB in the past year was 250x10, yet my upper chest is pretty well developed. I would suggest reducing the weight and pressing in a manner that gives you an insane chest pump and very little delt pump, and then progressing upwards again.
Edit:
Hey bieberhole69. Thanks for the advice. I actually have made modifications to my training to get around my injuries. For incline barbell movements I’ve been using an olypmic swiss bar to keep my hands in the neutral position while I incline benchpress. The neutral grip positions allows me to tuck my elbows in and protects my upper bicep front delt tie injury from further damage. The only issue with tucking my elbows for me is my triceps get fried before my upper chest does do to the elbow tucking.
Another modification I made is I use a higher incline angle like 60 degrees to hit my upper chest. For what ever reason when I have the bench inclined at low angles like 15 to 45 degrees, my rotators go through hell at those angles. It seems like the higher the incline, the less front delt upper bicep tie in pain I feel. Almost like my body favors higher incline to full blown military presses.
Hey booey. Yeah I’m familiar with the form. I definitely make sure to keep my shoulders and scapula retracted all the way back and down to but my pecs in a better mechanical advantage to bear the weight.
The thing is fellas. When I train I do feel it in my upper chest. My upper chest from the collarbone down is usually sore for 2 days after chest training which is a good thing. Means that I am effectively hitting the area but the problem is after 4 years of concentrated heavy incline movements with absolutely no flat angle chest work, my chest is still flat at the top with no meat on the collarbones and huge at the bottom giving my chest a sagging breast look when you look at my side profile.
Hey Heavyhitter. Thanks for advice bro. I 'll try the pause reps on my next chest workout.
Could you please elaborate on WHY these are so good for the upper chest especially?
Found this. Bottom pic is high clavicle.can someone post a pic of high clavicle? never heard of it before..
Aside from the regular incline exercises,,, try this
You will definitely feel it even on the first rep, wont be able to go as heavy tho.
Flat bench press but instead of lowering to lower chest/nips,,, lower to your neck. You will feel it more in upper chest along ur clavicle line.
OP already stated he can't guillotine press