Chest Training for Harmonious Chest

Bigger Stronger Leaner
1

Hello everyone, hope you’re all doing fine

I wanted tip about a chest training

Currently I feel like that i like overall volume on my chest but what bother me the most is that my inner and top chest fall behind compared to my peripheral middle and lower chest.

Wanted to know If i shall stop doing Bench press and only focus on part that i lack behind or at lest keep one or two exercice about my strong part and 3 or more about my weakness.

And finally if you know about great exercice for this type of situation

Thanks you everyone and sorry for my poor english I’m not a native.

Have Good day

2

Without knowing what you’re doing now, I’d just say to switch most of your pressing to incline - that’s an easy change to bias the upper portion of your chest

3

I’m willing to change my program

On Monday I did

Barbell bench press 4x8-10
Incline dumbbell bench press 3x8-10
Pec fly 3x8-10
One biceps exercice 3x8 -10
One triceps exercice 3x8-10

And Thursday

Barbell inclined bench press same rep
Dumbelle bench press same rep
Pec fly same rep
Same for finishing

Thank you

4

It looks like you’re doing a good job of hitting the bottom, stretched position for your pecs with flies and barbell moves.

Can you do any lifts where the tension or “squeeze” is at the top? And you feel it in the middle of your chest? Like pec deck or cable flies or something?

1 Like
5

That looks fine, albeit a little more volume than I’d personally enjoy.

What do you do for your shoulders? Sometimes we see a slope that’s really just our side delts/ traps not doing what they should do (in my opinion). I’m getting out of my wheelhouse here, and @RT_Nomad will be smarter.

Is your bodyfat too high? If so, you might not be undermuscled up high as much as succumbing to gravity a bit.

What if you did cables flyes on an incline instead of the pec flye (I just saw @FlatsFarmer say the same thing)?

You could also make all those presses incline, but unless you’re losing contests specifically because of that upper chest, I probably wouldn’t try that kind of overhaul.

6

Answer for RT nomad :

I already do peck = pec fly and keeping the squeeze for about 1 2 second but it’s not been a long time since I started doing this.

I really want to intrude cable exercice in my training if you have a few tips about reps and number of series because I never do this

Answer for trainedforpain:

What do you mean by more volume ? More exercice ? More rep ?

I do my shoulder on back day whereas I only do back delt.

I abandoned front delt exercice because I feel them too much on dumbell and they developed more then enough for the time being same for traps I never did them but they re already quite developed without me focusing on them.

I never calculated my body fat it’sbetween 15 to 20% rn.

And finally the real problem is the inner part of my chest on all its portion lower middle and up I lack behind on top peripheral chest but not as much as inner chest.

And I want to understand something should I completely give up on exercice that develop peripheral lower and middle chest to focus only on top and inner chest or still keeping a little bit of it ?

Thanks you guys

1 Like
7

The pec major muscle consists of the clavicular head and the sternocostal head. Thats what you mostly “see” from body building. IMO chest development is 90% genetics as long as you are hitting chest with a wide array of exercises. I’m not saying ‘give up’ but if you are doing the major movements with some accessory work then thats the best you can do. The will develop how they develop.

1 Like
8

IMO, the pecs are the least important of the muscle groups to attempt to excel. Give me big delts and traps. I’ll deal with a little lagging pec symmetry.

If you want to focus on lagging upper pecs, make the incline press your prime compound chest exercise for the next 6 months. Make sure you also do incline dumbbell flies. Don’t totally neglect your lower pecs.

I am not big on spot muscle development as I believe genetics plays the greatest contributor, but try to do what you can. I cannot remember anyone who made much of a change to their muscle shape (proportions) other than making them larger. I strongly believe that more muscle is the best remedy for symmetry problems.

1 Like
9

I’ll do my best:

  • Volume: you’re doing 20 sets a week. That’s not necessarily too much, it’s just more than I personally would want to do for very long. No big deal either way.

  • Giving up exercises: yeah, you kind of have to at some point. If something goes in, something has to come out. Nothing in training is a life sentence, though; rotate through different exercises over time. If you take it out for now, you’ll bring it back later.

  • Focus: for what’s weak for you right now, you don’t need a lot of “stretch” work. I’d find something where you can really contract at the top (cables, machines, you could even try these).

  • Sets/ reps: I don’t think you need to change anything. Whatever you’re doing for your exercises now, just replace with the new one. There’s a case for maybe working in some lower ranges and focusing on load, but I don’t think that’s a gamechanger.

  • Bodyfat: That’s probably not high enough that it’s completely changing the look of your chest, but I will say getting lean tends to make everything look better.

  • Genetics:

yup - pretty much for everything I think; we can try to bias a little, but a lot of it is what it is as long as I’m putting enough work in.

1 Like
10

What are you currently benching for your 4x-8-10?

Oftentimes it’s not about your exercise selection or targeting things with different angles and movements, but getting twice as strong on the movements you’re already doing.

Don’t be a guy that benches 135lb and thinks that upside-down cable crossovers are gonna make all the difference.

1 Like
11

Chest Routine for Individuals with Poor Upper and Middle Development

Floor Press
Flat Dumbbell Press
Shallow Incline Dumbbell Flyes

Floor press for upper chest? I didn’t see that one coming!

1 Like
12

I see i did not know that it was an eye opener

IMO, the pecs are the least important of the muscle groups to attempt to excel. Give me big delts and traps. I’ll deal with a little lagging pec symmetry.
.
[/quote]

I agree with you I did’nt realy care for chest since it’s the least important in term of function like back or delt or leg muscle.

But in term of asthetic my traps and delt are already big enough to me. But I didn’t know all that about genetic i will just try to make it bigger and bigger.

I don’t remember it well but i think that someone told me that I have short insertion or short fiber something like that

Bench 4x10 90kg = 198 lbs in july and I injured my right shoulder early augustus at work and lowered the weight at 80kg =176 lbs
inclined 4x10 85kg (187) — 75 (165) post injury

for barbell it’s really strange because I lift the same weight weather it’s flat or inclinated bench 40kg =88 and I feel really little pain in my shoulder so I did not lower the weight.

thanks i read the post I will try it and keeping on focusing on inclinated benchpress and focus on volume more than my morphology

Truth be told It’s my 7 year of musculation (but with covi and all) I really started a new this past year but I have clearly 0 talent for this

My chest is my greatest weakness and i did not take care of it properly.

Thanks you everyone

2 Likes
13

Don’t be hard on yourself! There’s no reason, at least from these posts, to think you’re doing a poor job or have no talent. We all have harder to develop areas and you see we’ve all given somewhat different advice. There’s no “right” answer: we just do our best.

1 Like