Upper Chest (Pec Major) Exercises?

Pumpatron · 07-11-2005, 03:42 AM

Are there any more upper chest exercises than the ones stated below:

- Incline DB Press
- Incline BB Press
- Incline Flyes

I just need ONE more upper chest exercise and it's annoying me cuz I can't find ANY!

P.s. Cable crossover exercises don't count cuz my gym doesn't have one :banghead:

**warriors** · 07-11-2005, 04:07 AM

what about an incline press machine?

**Sholiz** · 07-11-2005, 04:09 AM

Why do you need so many upper chest exercises?

**johnsbod** · 07-11-2005, 04:09 AM

Incline A-Trainer flyes. Basically the same as incline cable flyes, but you keep your palms facing your head and it puts a lot more emphasis directly on the chest. Just pick 1 or 2 though at most.

**BobThePotato** · 07-11-2005, 04:20 AM

I cant do incline BB bench.. it pops my collar bone in and out

:crazy1:

Pumpatron · 07-11-2005, 01:36 PM

I never said I do them all in 1 workout :coool:

I'm just trying to learn as much as I can about the different exercises so that if I wanted to I am able to incorporate them into my routine.

~~deadbluesky~~ · 07-11-2005, 02:00 PM

the only upper chest workouts i do are smith machine, and incline flys

upper pecs
incline presses (barbell,dumbbells,or smith machine)
incline flys

lower pecs
decline presses (barbell, or dumbbells)
dips
decline flys
cable flys

inner chest
cable crossovers
narrow grip bench press
dumbbell flys

outer chest
dumbbell flys
dips
incline barbell press wide grip
dumbbell bench press

i do dips for my chest workout, and my arm workout, is this ok, or should i only be doing it on one of those workouts?

Dan · 07-11-2005, 03:37 PM

Quote:

Originally Posted by Sholiz

Why do you need so many upper chest exercises?

damn good question..

**warriors** · 07-11-2005, 06:29 PM

Quote:

Originally Posted by deadbluesky

i do dips for my chest workout, and my arm workout, is this ok, or should i only be doing it on one of those workouts?

well if you are doing them right then it shouldnt affect it.

**johnsbod** · 07-11-2005, 06:31 PM

Quote:

Originally Posted by deadbluesky

i do dips for my chest workout, and my arm workout, is this ok, or should i only be doing it on one of those workouts?

I think that's fine, but if you are doing dips for chest you lean forward and if you do them mainly for tris you do them straight up and down.

Pumpatron · 07-11-2005, 07:19 PM

What do you think of this everyone... Is this sufficient enough to build a good chest:

3x8 Incline Bench Press
3x8 Decline/Flat Bench Press (Rotate Every Week)
3x8 Flat Chest Flyes

Then the next month I alternate it with:

3x8 Chest Dips
3x8 Decline/Flat Dumbbell Bench Press (Rotate Every Week)
3x8 Incline Dumbbell Bench Press

As you can see I have 2 lower chest exercises and 1 upper chest exercise per chest workout... Do I need more exercises for upper chest each workout or is this enough?

I thought that 1 for upper and 2 for lower would be a good idea because upper chest is smaller than lower chest, therefore needing less work.

**BobThePotato** · 07-11-2005, 09:24 PM

Quote:

Originally Posted by Pumpatron

What do you think of this everyone... Is this sufficient enough to build a good chest:

3x8 Incline Bench Press
3x8 Decline/Flat Bench Press (Rotate Every Week)
3x8 Flat Chest Flyes

Then the next month I alternate it with:

3x8 Chest Dips
3x8 Decline/Flat Dumbbell Bench Press (Rotate Every Week)
3x8 Incline Dumbbell Bench Press

As you can see I have 2 lower chest exercises and 1 upper chest exercise per chest workout... Do I need more exercises for upper chest each workout or is this enough?

I thought that 1 for upper and 2 for lower would be a good idea because upper chest is smaller than lower chest, therefore needing less work.

Question, if something is working for you why would you alternate.. have u timed it perfectly so that it will stop working for you after one month? hmmm :kittyloaf

Pumpatron · 07-11-2005, 09:34 PM

Quote:

Originally Posted by BobThePotato

Question, if something is working for you why would you alternate.. have u timed it perfectly so that it will stop working for you after one month? hmmm :kittyloaf

Well, better safe than sorry... How am I supposed to know the EXACT time when it stops working for me? I'd rather not be doing an exercise for around 3 weeks before realising I've wasted that whole time because it's not been working.

With the 1 Month alternations at least it is a pretty long time using each of the exercises before I change them and it's not too long that the exercise stops working.

~~Fresch~~ · 07-12-2005, 02:30 AM

www.exrx.net

Now, since the pecs covers basically all the chest, what do you mean by upper chest? Do you mean the upper portion of the pec major?? :stickpoke

**johnsbod** · 07-12-2005, 02:32 AM

Quote:

Originally Posted by Fresch

www.exrx.net

Now, since the pecs covers basically all the chest, what do you mean by upper chest? Do you mean the upper portion of the pec major?? :stickpoke

The pec minor, above the major.

Pumpatron · 07-12-2005, 02:40 AM

HAHA IN YOUR FACE FRESCH!! :bigthumbu

~~Fresch~~ · 07-12-2005, 02:50 AM

Quote:

Originally Posted by johnsbod

The pec minor, above the major.

Incorrect!

Pec minor is underneath the pec major!

Perhaps you are confusing the pec minor with clavicular head of the pec major and the sternal head of the pec major.

BACK AT YA!! :bigthumbu

**johnsbod** · 07-12-2005, 02:53 AM

Quote:

Originally Posted by Fresch

Incorrect!

Pec minor is underneath the pec major!

Perhaps you are confusing the pec minor with clavicular head of the pec major and the sternal head of the pec major.

BACK AT YA!! :bigthumbu

Ya got me, that's what I should have said. :p

Pumpatron · 07-12-2005, 02:58 AM

Damn, I forgot that aswell... It's so confusing when the bigger part of the chest is called 'Minor' and the smaller part is called 'Major' :confused2:

07-11-2005, 03:42 AM	#1
Pumpatron Pro Stature Join Date: May 2005 Posts: 161 Recipes: 0 Rep Power: 5	Upper Chest (Pec Major) Exercises? Are there any more upper chest exercises than the ones stated below: - Incline DB Press - Incline BB Press - Incline Flyes I just need ONE more upper chest exercise and it's annoying me cuz I can't find ANY! P.s. Cable crossover exercises don't count cuz my gym doesn't have one :banghead: __________________ Trainee Under Myself! "2 Mice Fell Into A Bucket Of Cream. The 1st Mouse Gave Up Trying To Get Out And Drowned. The 2nd Mouse Was Determined Not To Give In And So Struggled And Struggled For A Good 10 Minutes. All This Struggling Churned The Cream Into Butter Which Allowed The Mouse To Escape From The Bucket" Now Ask Yourself... Which Mouse Are YOU?

07-11-2005, 04:07 AM	#2
warriors The world is yours Join Date: Apr 2005 Posts: 1,127 Recipes: 0 Rep Power: 29	what about an incline press machine? __________________ Not Around...

07-11-2005, 04:09 AM	#3
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	Why do you need so many upper chest exercises? __________________ You hear me before you see me, I got King Kong in the trunk

07-11-2005, 04:09 AM	#4
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	Incline A-Trainer flyes. Basically the same as incline cable flyes, but you keep your palms facing your head and it puts a lot more emphasis directly on the chest. Just pick 1 or 2 though at most. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

07-11-2005, 04:20 AM	#5
BobThePotato Nublarsaurusrex Join Date: May 2005 Location: Calgary//Alberta Posts: 513 Recipes: 0 Rep Power: 21	I cant do incline BB bench.. it pops my collar bone in and out :crazy1: __________________ "Geadelt ist wer Schmerzen kennt vom Feuer das in Lust verbrennt."

07-11-2005, 01:36 PM	#6
Pumpatron Pro Stature Join Date: May 2005 Posts: 161 Recipes: 0 Rep Power: 5	I never said I do them all in 1 workout :coool: I'm just trying to learn as much as I can about the different exercises so that if I wanted to I am able to incorporate them into my routine. __________________ Trainee Under Myself! "2 Mice Fell Into A Bucket Of Cream. The 1st Mouse Gave Up Trying To Get Out And Drowned. The 2nd Mouse Was Determined Not To Give In And So Struggled And Struggled For A Good 10 Minutes. All This Struggling Churned The Cream Into Butter Which Allowed The Mouse To Escape From The Bucket" Now Ask Yourself... Which Mouse Are YOU?

07-11-2005, 02:00 PM	#7
~~deadbluesky~~ Banned Join Date: Jul 2005 Location: university of north florida, FL Posts: 77 Recipes: 0 Rep Power: 0	the only upper chest workouts i do are smith machine, and incline flys upper pecs incline presses (barbell,dumbbells,or smith machine) incline flys lower pecs decline presses (barbell, or dumbbells) dips decline flys cable flys inner chest cable crossovers narrow grip bench press dumbbell flys outer chest dumbbell flys dips incline barbell press wide grip dumbbell bench press i do dips for my chest workout, and my arm workout, is this ok, or should i only be doing it on one of those workouts?

07-11-2005, 07:19 PM	#11
Pumpatron Pro Stature Join Date: May 2005 Posts: 161 Recipes: 0 Rep Power: 5	What do you think of this everyone... Is this sufficient enough to build a good chest: 3x8 Incline Bench Press 3x8 Decline/Flat Bench Press (Rotate Every Week) 3x8 Flat Chest Flyes Then the next month I alternate it with: 3x8 Chest Dips 3x8 Decline/Flat Dumbbell Bench Press (Rotate Every Week) 3x8 Incline Dumbbell Bench Press As you can see I have 2 lower chest exercises and 1 upper chest exercise per chest workout... Do I need more exercises for upper chest each workout or is this enough? I thought that 1 for upper and 2 for lower would be a good idea because upper chest is smaller than lower chest, therefore needing less work. __________________ Trainee Under Myself! "2 Mice Fell Into A Bucket Of Cream. The 1st Mouse Gave Up Trying To Get Out And Drowned. The 2nd Mouse Was Determined Not To Give In And So Struggled And Struggled For A Good 10 Minutes. All This Struggling Churned The Cream Into Butter Which Allowed The Mouse To Escape From The Bucket" Now Ask Yourself... Which Mouse Are YOU?

07-12-2005, 02:30 AM	#14
~~Fresch~~ Banned Join Date: May 2005 Posts: 195 Recipes: 0 Rep Power: 0	www.exrx.net Now, since the pecs covers basically all the chest, what do you mean by upper chest? Do you mean the upper portion of the pec major?? :stickpoke

07-12-2005, 02:40 AM	#16
Pumpatron Pro Stature Join Date: May 2005 Posts: 161 Recipes: 0 Rep Power: 5	HAHA IN YOUR FACE FRESCH!! :bigthumbu __________________ Trainee Under Myself! "2 Mice Fell Into A Bucket Of Cream. The 1st Mouse Gave Up Trying To Get Out And Drowned. The 2nd Mouse Was Determined Not To Give In And So Struggled And Struggled For A Good 10 Minutes. All This Struggling Churned The Cream Into Butter Which Allowed The Mouse To Escape From The Bucket" Now Ask Yourself... Which Mouse Are YOU?

07-12-2005, 02:58 AM	#19
Pumpatron Pro Stature Join Date: May 2005 Posts: 161 Recipes: 0 Rep Power: 5	Damn, I forgot that aswell... It's so confusing when the bigger part of the chest is called 'Minor' and the smaller part is called 'Major' :confused2: __________________ Trainee Under Myself! "2 Mice Fell Into A Bucket Of Cream. The 1st Mouse Gave Up Trying To Get Out And Drowned. The 2nd Mouse Was Determined Not To Give In And So Struggled And Struggled For A Good 10 Minutes. All This Struggling Churned The Cream Into Butter Which Allowed The Mouse To Escape From The Bucket" Now Ask Yourself... Which Mouse Are YOU?