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Group: General Fitness & Exercise

Upper-inner pectoral region

glenn_gould Posts: 4 Joined: 2002/09/28	2002/12/15, 09:57 AM Hi there, I am having trouble seeing any discernible gain in my upper-inner pectoral region. I've been training for about 3 months. For the past 6 weeks, my chest workout has consisted of: - 3 sets of incline dumbell press (6-12 reps) - 3 sets of cable cross-overs (6-12 reps) - 2 sets of dumbell pullovers - 2 sets of dips (as I do triceps on the same day) I do this once a week, and I go until failure on each set. What can do I do/change to improve mass gains on my upper-inner pec region? I've seen positive gains on the other parts of my pecs in the meantime. Thanks!
the_w8lifter Posts: 138 Joined: 2001/08/03	2002/12/16, 09:42 AM If your bench is adjustable, you can try incline presses at different angles. Also, try incline dumbbell flyes. These could replace your cable crossovers. You may also want to drop your reps to the 3 to 6 range max and up your weight. Good luck.
bb1fit Posts: 11,105 Joined: 2001/06/30	2002/12/17, 01:07 AM Do heavy compound exercises, this will fully develop the chest area. Flat benches, Incline barbell presses, and declines are a good overall chest workout. Go heavy as you can after a couple light warmup sets, and do not warm up for each exercise. After you have done flat bench for example, no need to warm up for inclines also. The 3 to 6 range is good for building strength, but don't forget to work those other fibers with more reps. -------------- The only place success comes before work is in the dictionary!