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Aurorae · Joined: 12 Aug 2006 Posts: 2

Hello all, first post here. I've been getting fit and toning up, slowly, over the past year. Not into pro body building or anything, just after that abercrombie model look Wink

One thing that Im really struggling with at the moment though is my upper pectorals, from where the collarbone is, down to the middle of the chest area. I have strong pecs, but they only seem to be defined around the outer edges, not in the ''middle''.
I've been doing a variety of exercises, such as flat bench press, flies etc, but none seem to build the middle of my chest. Ive drawn a rather crude picture of where I mean, but I hope it gets the point across.

I'd be very greatful if you could suggest some exercises to help me remedy this?

Thanks in advance, Andy.

jdx1589 · Joined: 31 Jul 2006 Posts: 30

OK, what really helped me, and at first i didnt think it would work but it actually did. When u benchpress, keep your hands closer together to work the center portion of your chest. To get the upper pectorals, either use a inclided bench and be benchpressing upwards, or on a normal flat bench, balance the weight above your neck while you benchpress, to get the upper pectorals worked. if you use a wideer grip, you will only work the outer edges. Also make sure to puff out your chest while the bar is all the way down, and to not use your triceps or deltoids, use your pectorals. try to squeeze your arms closer together using your pecs to raise the weight.

theres a good video of this from a pro body builder i will try to find it for you.

Edit: here it is http://thefitshow.com/week3/milos_chest_med.htm

swanso5 · Posted: Sun Aug 13, 2006 3:12 am Post subject:

try doing bench press on a flat bench but lower right to neck...slowly does it or you could hurt you shoulders...if you've had past shoulder problems you may want to try the bar by itself 1st to see if any pain, if so don't do it...use a medium width grip...also try cable flyes, crossovers or something like that and squeeze each rep for 1 - 2secs and you'll see a quick difference

Aurorae · Joined: 12 Aug 2006 Posts: 2

right, thanks very much guys, I'll give your ideas a try.

brad_69 · Joined: 28 Aug 2006 Posts: 110

Kind of have the same problem, as you so I know what your talking about. My way of fixing it is doing pull up cables. have the cables at the bottom on each side andlift it in and up above my head at about 60 pounds each. In and up in a smooth motion, works pretty well for me.