Parisian

hey i have been working my chest alot and its getting bigger and taking shape near the bottom part of my chest but it seems like the uper part of my chest is flat and not getting bigger! why is that? are there any workouts that i can do to work the upper part? maybe incline? im clueless lol

DarkFalcon

Absolutely, do incline dumbell press and incline ATrainer Flyes. Another good one is standing cable crossovers where you bring your hands together in front of your face.

Parisian

alright awesome, regular bench just isnt cuttin it lol

DarkFalcon

Nope, flat bench is more of strength builder then a chest sculpting movement. Not saying you won't add size doing flat bench but there are better movements for filling out your chest.

Parisian

all right thanks lol i only bench 220 but then again im only 17 so idk if thats good or bad lol

DarkFalcon

220 is great but remember if your bodybuilding it's not how much you lift but HOW you lift.

DJSTARER

yeah... in addition to doing DB work and incline, I would recommend squating too. The best chest growth of my life (come to think of it... growth in general... about 20 lbs in 4 months) came when I started doing full olympic style squats.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

Trick D

Take their advice... it is some solid stuff.

__________________

Parisian

squat for chest?! crazy lol what is the differnce between parellel squats and olympic style squats?

builtbeast

Definitely you should do inclines for the upper chest.

BB
dumbbell

__________________

A_N_91

I find doing pushups with my feel elevated and hands on a high surface like a crate or something gives me a deep stretch plus I work the upper chest really hard.

DJSTARER

yeah... parellel is just that... parellel.

An olympic style squat occurs when your hams touch. When you first do these, start off light to get the feel. They are MUCH more difficult (you can't do as much weight). My 1 rm olympic squat about 65% of my competitive USAPL regulation squat.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

Parisian

when your hams touch? like im confused;; touch my calves?:P or do i not spread my legs a part?

buffhunk29

try barbell incline press as well these really brought out my upper chest, and the last set have someone force you reps as you need it.
as try setting the incline as differnt heights this will hit differnt parts of the upper chest when doing dumbell presses.
i also found incline flys are awesome!
good luck and keep us updated on how you are coming

Parisian

alright thanks for all the help everyone im definetly gunna try the majority of these and see what works for me

DJSTARER

sorry about that. It is when your hams touch our calves. Vary the width of your stance to find what is comfy.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

Parisian

that sounds hard haha

wildman1717

Yes sir, I agree and maybe deadlifts too.