| How To Build The Upper Chest |
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I have a young hopeful training under my supervision, but he has a problem that you may be able to advise me on. The inside front of the collar bone at both sides of the neck need development (High Pectoral). What can you suggest to build this area? The area you describe is the pectoral attachment to the clavicle bones, and the key exercise is the incline Dumbell Press. This exercise is performed on a 45° incline bench. Supine position with two dumbbells using 1/3rd of the maximum weight your student can handle for 6 reps. The second set, use 50% of the maximum weight 6 reps, and the third set, 75% of maximum weight. 4th set, work up to 100%; again to 75%; and 6th set, 50% maximum. 7th set, 1/3rd maximum weight. This should be enough work for a boxer to develop the clavicular area. The exercise is best performed with the dumbbells held with the knuckles facing the body. Do not hold the dumbbells as you would a barbell, because this position is 75% deltoid, and you are trying to develop pectoral. |
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Also Gironda mentions exercising the upper chest. There IS NO upper chest. The muscles of the chest are not divided into lower and upper.
Genetics are the main reason a body part develops, not any special way to exercise.
Genetics are NOT the main reason a body part develops and there certainly IS an upper part of the pectoralis muscles that can be targeted. The pecs are a "fan" of muscle strands that go from the lower chest to the upper chest. Development comes from proper work of the areas. Understand anatomy and physiology before making ignorant statements.
As for upper chest development...the upper pecs can indeed be developed depending upon the angle and stretch One chooses to apply.
As a personal trainer of 30+yrs...I can assure anyone that Vince was right 99.9%.
Done sissy squats for years with and without weight and have never even felt the slightest stretch it in the abdomen.
When it comes to incline DB press I do prefer an incline about 25° and pulling the elbows back at the stretch position.