Best movements for upper-inner pecs

[van-man]

Ok guys.... I have a bit of a challenge. I have very prominent delts by genetics. My front delts are much bigger than average for people of my size. I'm 6'1" and 210lbs/96kg fit and trim, but I have delts you would see on a guy around 225lbs. Don't get me wrong, I love 'em, but it causes difficulties when I train my upper chest. The delts dominate the movements, and as a result, the very upper/inner part of my pecs are lagging in fullness and development from what I would like to see.
this last cycle I switched up incline barbell for dumbell, focusing on the upper 2/3rds of the movement, and have tried every variation of fly that I can come up with. The dumbells provided some benefit, but the fly movements were all defeated by the delts.

I would like some suggestions on how to focus on this particular area more effectively, and maybe some tips on how to remove as much delt influence as I can.

thanks in advance guys!

[Grizzly]

You can't. that's my answer. "Specification" or whatever you want to call it is Weider malarkey.

[Phreezer]

Lol.. This question always kills me...

First will you show me on an anatomy chart where the upper chest or upper inner pectoral are located? ......... What? Can't do it?

Well, that's because there is no such thing. THe pectoral is one muscle. not seperated. Guys just think they're upper chest is small .. well, that's because your lower chest is small too... The only way to get a big meaty chest is to build up the whole muscle ... The whole pec.. Exercises like flat bench, low grade decline dumbbell press are best..

This comes from consistant time in the gym and a good diet and from dedication... There is no exercise that will exclusivly build your upper chest... Simply make your whole chest bigger and the upper and lower pectoral (lol) will both be big and full

For chest EMG results show that slight grade decline dumbbell presses have more pectoral recruitment than any other exercise. I would say that Decline dumbbell press and flat bench are the two best. Flyes Suck

[van-man]

So you guys don't think that different angles of approach stimulate the fibers of a given muscle group to a greater or lesser degree? You don't think that wide grip bench puts more emphasis on the outer sweep of the pec than say, standard or close grip bench? Because I can feel it when I do the different movements...

"First will you show me on an anatomy chart where the upper chest or upper inner pectoral are located? ......... What? Can't do it?"

Sure phreez, its the area of the pec where the clavicle and sternum intersect.


Pectoralis major

Origin:
medial 1/3 of clavicle
anterior aspect of manubrium & length of body of sternum
cartilaginous attachments of upper 6 ribs
external oblique's aponeurosis
Insertion:
lateral lip of bicipital groove to the crest of the greater tubercle
clavicular fibers insert more distally; sternal fibers more proximally
Action:
adducts humerus
medially rotates humerus
flexion of the arm from extension (clavicular portion)
Blood:
pectoralis branch of thoracoacromial artery (runs with lateral pec. nerve)
lateral thoracic artery (lesser supply, and runs with medial pectoral nerve)
Nerve:
lateral pectoral nerve, C5,6,7 to clavicular portion
medial pectoral nerve, C8,T1 to sternal portion

[van-man]

Originally Posted by Grizzly

You can't. that's my answer. "Specification" or whatever you want to call it is Weider malarkey.

So Grizz, you think that I'm just going to have to come to terms with the fact that my outer pec sweep is going to get waay larger than I want before the inner/upper region gets to where I want it to be?

Ahhh well, as long as its big I guess I'll be ok with it.

[Grizzly]

Originally Posted by van-man

So Grizz, you think that I'm just going to have to come to terms with the fact that my outer pec sweep is going to get waay larger than I want before the inner/upper region gets to where I want it to be? :

Yes, that's what I think. In every case I've ever seen of sombody complaining that some "part" of a muscle group is weak, it's because that whole muscle group is small. Dudes are always talking about not having enough quad sweep, when, in reality, they just don't have enough quads period.

[van-man]

I know what your saying... I guess my thing is that I'm happy with my overall size since it allows me to have plenty of strength and still fit into off the rack racing suits (saves me a shitload of money) but then when I get to looking real close I start thinking "I wish I had a little more there, while maintaining size here". Then I see some jack ass that has no outer sweep with a tremendous center line and I'm like, "WTF am I doing wrongthat I get all this size with no center line?!"
But seperation and fullness get a little bit better with age so, I'll just keep things at where they're at and get huge in my retirement like you are now

ps I'm glad we got back on the right foot..
peace out you big hairy mofo!

[Grizzly]

I feel your pain. Not that I would argue with more size everywhere, but I have a very wide chest, but it's super weak at the bottom. I've declined my balls off in the past and, lo and behold, didn't do anything.

Muscle shape is determined by genetics. Ever seen the guys with the really shitty bicep insertion points that makes their arms look funny? Those same guys do everything they can to "lengthen" their biceps. They still have the same shitty, short biceps 3 years later.

[van-man]

lol! Thats me!

Aww fuck it! I'll just go get some synthol! hahaha!

[Phreezer]

WTF? that doesn't show any muscle named Upper Pectoral, or inner upper pectoral? Is your IQ below 70? lol.... I don't know how to get into your wittle head that it's just one big ol muscle. If it's small on one part it small on another. The anatomy chart you posted if you'll take the time to actually look at it shows what I've been telling you all along.

NOW, AGAIN... It's called the pectoralis Major.. There is no Upper Pectoral or lower pectoral or an inner pectoral. THAT is my point. Your post doesn't do anything but show how you are trying to argue for the sake of arguing. You pull stuff out of your ass all the time. Stuff that is wrong. I grow tired of seeing all the misinformation you are posting..but I digress..

(to note there is a pectoralis minor but it is a very small triangular shaped muscle near the thorax.)

Now, I also want to address your other little comment .....EMG studies..wait, I obviously have to explain what that is. It stands for electro myofibril graph. This is a machine that's used to gauge how much work a muscle is performing. This machine has shown in multiple studies that the exercise that gets the most activity from the pectoal is Low grade decline Dumbbell presses. 2nd is traditional bench press. My point.. There is clinical data to support what I'm saying. You can choose to believe it or not. It doesn't change it from being the truth.