hi guys i need your help. (upper chest)

My upper chest is lacking. its to the point where it looks not right. what ive been doing is incline bench press and incline barbell press . and i starts my chest days with inclines to get the most out of them.
 
incline bench right now is 155 for 4x10
 
incline dumbell bench is 55 for 4x10
 
and then the rest of my chest workout.
 
any advice for getting a nice plump upper chest?
 
Thanks in advance.

If your bench can do this, I recommend it.
Decline press. You'll probably find it harder, but it really works the pecs and can even target your triceps as a bonus. But other than that keep up with your workout, and don't get 'stats' every day, then you will see slow increases causing you to be discouraged.
But, good luck!

Bench: 70 Squat 135 Deadlift: 1??s 
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13yroldweightlifta


If your bench can do this, I recommend it.
Decline press. You'll probably find it harder, but it really works the pecs and can even target your triceps as a bonus. But other than that keep up with your workout, and don't get 'stats' every day, then you will see slow increases causing you to be discouraged.
But, good luck!

NO, decline press, is a pretty useless exercise, at most stages of development... It's target is "lower pecs", not upper, and basically is just a shorter ROM, of flat, that allows you to move more weight and inflates your ego....

OP try dips, and or military presses (OH press, that brings the bar down to completely in front to your upper chest.

I think if you stop doing incline and start doing more regular bench press it might change.Me personaly i dont like incline it doesnt feel like its working anything just makin me tired, and i bench 265 lbs. so it doesnt really work for me.

Try pre-exhausting the chest by dumbell flyes and then do flat bench and/or incline bench.

Anbe Sivam. Period.

suplaxem


My upper chest is lacking. its to the point where it looks not right. what ive been doing is incline bench press and incline barbell press . and i starts my chest days with inclines to get the most out of them.
 
incline bench right now is 155 for 4x10
 
incline dumbell bench is 55 for 4x10
 
and then the rest of my chest workout.
 
any advice for getting a nice plump upper chest?
 
Thanks in advance.

Incline barbell press is an incline press..a dumbell than a barbell variation (if that's what you're referring to...is unnecessary.

Try this...

Incline press: 4 x 10
Flat Press: 3 x 10
Decline Press or Weighted Dips: 2 x 10

13yroldweightlifta
If your bench can do this, I recommend it.
Decline press. You'll probably find it harder, but it really works the pecs and can even target your triceps as a bonus. But other than that keep up with your workout, and don't get 'stats' every day, then you will see slow increases causing you to be discouraged.
But, good luck!

Decline presses are for the lower portion of the pecs, not upper and they're mainly for the more advanced guys. I'm requiring to do decline presses, my lower chest is very soft, my upper chest is flat, while my middle chest is pretty developed...so therefore I'll require decline presses into my routine..a lot of people say they're useless..simply not true..all exercises have their place...I feel a completely different contraction when I do decline presses and I cannot decline press as much as I can flat press which defeats those who say you can decline more..it's kinda like a weighted dips with different positioning of the hands and less core utilization..

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

suplaxem


My upper chest is lacking. its to the point where it looks not right. what ive been doing is incline bench press and incline barbell press . and i starts my chest days with inclines to get the most out of them.
 
incline bench right now is 155 for 4x10
 
incline dumbell bench is 55 for 4x10
 
and then the rest of my chest workout.
 
any advice for getting a nice plump upper chest?
 
Thanks in advance.

 
make sure you're benching and OH pressing at least 2X's weekly
 
On the first workout, do 4X10-12 reps on incline... consistent weight so on the last rep of the last set it's a struggle...
 
On the second workout do 5X5 reps on incline.. same here.. last rep of last set a struggle.
 
When lowering the bar, go as low as possible without pain and lower the bar to the throat.. when benching heavy on the 5X5 day, make sure you have a spotter..
 
For me, lowering to the throat stimulates the upper head of the pec a tad bit more than to the chest.

 

There is never enough time to do everything, but there is always enough time to do the most important thing

 

smoundzou


For me, lowering to the throat stimulates the upper head of the pec a tad bit more than to the chest.

Yeah, that's an old trick I learned a few years ago...if you don't have access to a bench that has variations (incline, decline)..then lower the bar to your collar bone/throat (although, as pointed out, needs a spotter and should always be taken with precaution) the upper portion of the chest is more utilizes similar to an incline press..

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

just get some good solid pushups in the are good for equaling out and giving you a well rounded chest

Bench 290       

SKWat 395

Dead lift 325

bod fat around 12

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Chocolate Milk!

Try just doing some inclined, regular bench presses, and some dumbell workout.

Get the Best Obliques

hey buddy! how xperienced are you? im only pretty new but have gained some valuable ointers from family and friends. if you do incline first then post workout just before having your shake do as many push ups as possible to make sure blood flow to the chest is perfect. mayb do them xplosivley!

also try some different exercises such as flys or peck deck
weighted decline pushups really smash my upper chest when i want that extra burn

hope this helped mate