Upper Chest Exercise Choice

[elmo322]

Sounds good, have a play around and see what works for you. At the moment I am doing 6 x 10 for chest to try and bring it up and also back with deads. I have calculated my 10 RM and then started at 70 % of that which would be 70kg for deads. I have then allowed for a progression of 10lbs per weekly micro cycle weight increases and focusing on form and contraction. I am doing it for a maximum of a month and hope to add muscle and increase strength although I'm not expecting a big strength gain at as reps are high.

I am playing around ideas for periodisation just to keep the gains coming and also playing around with meal timing and total protein and calorie intake to try and keep gains coming.

[James]

Just to add in, my chest is, and always has been, somewhat lacking, I've started using the following exercises:-

Chest first session
Incline Press (3x8) lift all three sets at my 12RM weight
Dips (3x6-8 - modified reverse pyramid) first set is heaviest, lift 6-8 reps leaving a further 2 reps in the tank, drop weight for second and third set 2.5% each time, final set is done to near failure aiming for 6-8 reps still.

Next Chest session
Flat Press (4x4) lift all three sets at my 7RM weight
Cable Flyes (3x6-8 - modified reverse pyramid) first set is heaviest, lift 6-8 reps leaving a further 2 reps in the tank, drop weight for second and third set 2.5% each time, final set is done to near failure aiming for 6-8 reps still.

[elmo322]

Quote

No never tried either of these.

For actual size training, why could it be better to do it on a stability ball? Or, is it no better, just an alternative? Were you going heavy with it or just using it for higher reps and a pump?

Just saw your post. I use it for hypertrophy, it just makes it more unstable and I feel it makes it a fair bit harder. If your doing incline it supports your whole back really well. Just a different feel really , I use it for variety now and again but I wouldn't say it is a must at all. You can actually go really heavy on stability balls but you need to check them for wear before you start using them and if they are suitable to use with weight as a lot aren't . Try them and see what you think.

[mattpotter]

The best upper chest exercise I've used is an incline press to neck, and its gotta be just under your chin, really good exercise to add to an existing chest routine.