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  1. #1
    Registered User sparky3's Avatar
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    Upper chest not responding

    Since covid-19 I've been working out at home with bands. I've made some good gains every where except my upper chest. I've tried decline push ups, banded incline press, low- high cross over etc. Any tips on what I can do for my upper chest chest.
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  2. #2
    Registered User GeneralSerpant's Avatar
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    How long have you been working out?
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    Unregistered User MyEgoProblem's Avatar
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    Band crossovers are one of the best iso movements for upper pecs..

    How is diet, form, workload and recovery?
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  4. #4
    Registered User sparky3's Avatar
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    Workout 4 days a week. Mon -thurs chest shoulder tricep tue-fri legs back bicep. Diet is good not perfect and have been doing this around 6 months. Before that I did 3 full body workouts per week.
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    Registered User MilkforBrains's Avatar
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    Originally Posted by MyEgoProblem View Post
    Band crossovers are one of the best iso movements for upper pecs..

    How is diet, form, workload and recovery?
    Are cables as effective?
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    Rows Could've Saved Jack Camarija's Avatar
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    Originally Posted by MilkforBrains View Post
    Are cables as effective?
    Midpulley cable crossovers seem to involve the upper pecs to a large degree.

    Whether or not one is better than the other, I mean, they're both good.

    EMG study that seems to support that concept of crossovers involving the upper pecs ->

    https://www.t-nation.com/training/in...ceps-exercises
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  7. #7
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by sparky3 View Post
    Since covid-19 I've been working out at home with bands. I've made some good gains every where except my upper chest.
    What's your level of training? Most people wouldn't see gains when their usual options become unavailable.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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    Registered User TheShadowMan's Avatar
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    If able to do any kind of chest press, might want to give reverse grip a try. It has great involvement of the upper pec area - more so than incline, reportedly.
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    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by MilkforBrains View Post
    Are cables as effective?
    For targeted single joint work. Yes
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  10. #10
    Registered User MG5's Avatar
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    More incline, better mind muscle connection, get your form and execution down near perfectly. And one of the most important things - patience and consistency.

    Your upper chest might be improving, just not quite enough to be noticeable. Your upper chest isn't going to grow like you legs or back do.

    It doesn't sound like you've been lifting for long.

    I see a lot of people looking at guys who've been lifting 10-12 years and they're disappointed their upper chest doesn't look like theirs, but they've only been lifting for 2 years.

    If you're hitting incline regularly (presses and flyes), eating enough, sleeping enough, recovering, and you've got your form and execution down, it's just a matter of time.
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  11. #11
    Unregistered User MyEgoProblem's Avatar
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    Originally Posted by TheShadowMan View Post
    If able to do any kind of chest press, might want to give reverse grip a try. It has great involvement of the upper pec area - more so than incline, reportedly.
    I get a huge stretch and squeeze in my upper chest doing low incline ez reverse grip I can barely touch...

    I use my football bar flipped so it's technically an EZ grip. Wrists don't like full reverse grip.
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