I can't grow my upper pecs with incline bench press. I don't know why.

I can't grow my upper pecs with incline bench press. I don't know why. I only feel my middle chess contracting at the smith machine with a chair at 45° angle.
I can feel them work with upper head press, but it's not a big congestion either. I really need to target that clavicular pec.
Can anyone have any advice for me?

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  1. 4 weeks ago
    Anonymous

    No. Works on my machine.

  2. 4 weeks ago
    Anonymous

    What's your incline bench?

  3. 4 weeks ago
    Anonymous

    I want this

    • 4 weeks ago
      Anonymous

      Inner chest? Do flyes bro.

    • 4 weeks ago
      Anonymous

      You can’t target this specifically, it’s like saying "i want to target the lower part of my biceps, near my elbow" fibers don’t work like that, the whole fiber contracts when trained, not just it’s beginning or it’s end.

      Just get a bigger chest and this area will fill up

      • 4 weeks ago
        Anonymous

        regional hypertrophy is a thing. shut up moron.

        • 4 weeks ago
          Anonymous

          Regional hypertrophy is along fibers (for example, upper, middle and lower chest) the dude highlighted "inner chest" here

          https://i.imgur.com/dKvpiKz.jpg

          I want this

          You moronic blind frick.

          it's a different muscle

          What the frick are you talking about ?

      • 4 weeks ago
        Anonymous

        it's a different muscle

      • 4 weeks ago
        Anonymous

        holy dyel

        • 4 weeks ago
          Anonymous

          Holy moron, use your fricking eyes, take another good look at this pic

          https://i.imgur.com/8LcXh7N.jpg

          Low to high Cable fly. Look at the angle of the fibers. You need a movement that hits the direction of the fibers to be optimal, and be sure to get a good stretch.

          And tell me i’m wrong

          • 4 weeks ago
            Anonymous

            https://i.imgur.com/dKvpiKz.jpg

            I want this

            This pic rather

      • 4 weeks ago
        Anonymous

        >it’s like saying "i want to target the lower part of my biceps, near my elbow"
        you can, actually.

        Regional hypertrophy is along fibers (for example, upper, middle and lower chest) the dude highlighted "inner chest" here [...]
        You moronic blind frick.
        [...]
        What the frick are you talking about ?

        it also occurs along the length of a muscle. e.g. leg extensions/curls have been shown to cause more quad/hamstring hypertrophy near the knee compared to squats/SLDL's.
        this is what bros have been saying for years because the muscles get sore closer to or further from the joint depending on the exercises you've done.

  4. 4 weeks ago
    Anonymous

    Where you touch the bar to your chest is where the lift will focus on. Also consider doing incline flies.

    • 4 weeks ago
      Anonymous

      mu chest touches just above the nipples. Should I raise it higher?

      • 4 weeks ago
        Anonymous

        Yes.

        • 4 weeks ago
          Anonymous

          so the inclination/angle of the chair does not matter at all?

          • 4 weeks ago
            Anonymous

            Well it needs to be at an inclined angle. I don't think which angle it is matters as much as the bar path though.

      • 4 weeks ago
        Anonymous

        Don't listen to these morons. Get a couple 20 pound dumbells and lift til you feel the burn in your upper chest. If you don't feel the burn then you aren't using it. Your problem is in your mind muscle connection. You haven't figured out how to flex only your upper pecs. Don't listen to what anyone says about body postition and angles. They have completely different body shapes than you and are telling you how they made the mind muscle connection. Your angles will vary so experiment with the dumbells til you figure it out.

        An example: how many people start out with pushups in life only to walk away with sore tris? It's because they are just starting and don't have the connection with their chest just yet so their arms take over. Like how most guys do incline benches and their lower chest gets bigger, but not thir chest. Or they do OHP and have a great chest but no shoulders. It's all mind muscle or else your are just wasting time.

        • 4 weeks ago
          Anonymous

          The only way I flet them is with that bodyweight shoulder exercise

  5. 4 weeks ago
    Anonymous

    dont make the mistake of locking your shoulders in place like a powershitter flat bench

    • 4 weeks ago
      Anonymous

      >unbrace and use your traps for no reason
      But why?

      • 4 weeks ago
        Anonymous

        are u stupid anon

        • 4 weeks ago
          Anonymous

          I'll answer you when you answer me.

          • 4 weeks ago
            Anonymous

            imagine trying to row and someone tells you to engage your chest and keep your shoulders forward and down

            • 4 weeks ago
              Anonymous

              You should definitely do that on the eccentric. What does that have to do with unbracing for your bench press?

  6. 4 weeks ago
    Anonymous

    Go higher incline. Sometimes I use 5 or 6 on the bench notches. It's not bad to mix it up per set. Keep your wrists straight and lock them. No bending. When you descend, bring your elbows back and high for a fuller stretch.

  7. 4 weeks ago
    Anonymous

    >Can anyone have any advice for me?
    Yeah bench 3pl8 for reps on flat bench. Nobody who can do that has small pecs.

  8. 4 weeks ago
    Anonymous

    Low to high Cable fly. Look at the angle of the fibers. You need a movement that hits the direction of the fibers to be optimal, and be sure to get a good stretch.

  9. 4 weeks ago
    Anonymous

    try different angles

  10. 4 weeks ago
    Anonymous

    you have weak upper back muscles

    • 4 weeks ago
      Anonymous

      I do

  11. 4 weeks ago
    Anonymous

    Bench press does jack shit use dumbbells

  12. 4 weeks ago
    Anonymous

    Anyone tried a reverse grip Dumbbell press on incline? Reverse grip supposedly increases of a upper chest activation so surely adding an incline would do more?

    • 4 weeks ago
      Anonymous

      True anon, grip is rarely mentionned but it’s a game changer, you’ll also hit the medial head of the triceps more by doing that, be sure to go light at first because you’ll quickly find out that you’re weak as frick in lifts when changing grip

      • 4 weeks ago
        Anonymous

        I’ve played around with reverse grip on a Barbell flat bench but I’ve always struggled to feel any chest engagement as my triceps end up doing all the work.

        I think the extra mobility of a dumbbell might do me some good.

        • 4 weeks ago
          Anonymous

          Maybe try incline flies with reverse grip then, to not engage your triceps, be careful with your shoulders tho, go light and up the reps

  13. 4 weeks ago
    Anonymous

    Bump because I have OPs problem as well. Great flat bench and SHIT incline bench.

  14. 4 weeks ago
    Anonymous

    you are not using high enough incline

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