Anybody else have juicy lower and outer pecs, but virtually no muscle on the inner/upper pec? Incline bench helped a little bit but not much. Does reverse grip on the bench press target the upper pec better?
>>77439302Please do your bench presses like that. Be to sure to have a friend film it for us
>>77439302>lower and outer pecs,>inner/upper pecDid you just make up muscles to have something to cry about
>>77439302I tried everything to get the upper parts of the sternal costal head that attach to the manubrium. What worked well is high angle bench like all the up to 60 degrees. Full rom every time.Mechanical tension is required for it to grow so if your leverages are such that those bands of muscle do not receive a significant amont of mechanical tension in pressing they won't grow whether they light up on an emg or not. So you have to modify the form in a way that does make them work. Undergrip, wide, narrow, dbs bb, crossing cables won't matter if the angle is not sufficient in the first place.
>>77439461>>77439302I find gulliotine press to hit that segment of the pec really well with hight degree of felt tension and doms on that band of the pec, but it is not for everyone. Use safeties and start light. It's the wide grip, flaired elbows and the bar high up that does it – match the line of pull with fiber orrientation (possible bro science, not backed by science yet, but make sense). I can also replicate that in my diy seated dip machine when faceing forwardband I imagene a chest press machine can do the same. The clavicular pec (upper pec) benefit more from narrow grip and incline. To get 2 in 1 one I can imagen arnold style inclline bench with wide grip and bar/db high up. Experiment for your self since we are build differently. Reverse grip is said to do upper pecs/clavicular pecs becouse it forces a elbows closer and you hit the bar lower on the chest (mimics more of the bar path of a inclin but let you still lift big and protect shoulder at the same time), but it is just so small band of muscle compared to sternal pec, so you need to also be mindfull of the sternal costal head that attach to the manubrium as he said, to fill out that part of the chest and get those bumps on the manubrium for "the inner pec". Some say it is mostly genetics and that you should just focus on growing and progressing and maybe fill in the gaps later.
>>77439961Can also ad; what you are describing is the caricaristics of "benchers chest". It sound like bro science but could perhaps be backed by evidens. Bp gives most tension at the end renge of motion for the pec witch give most growt at the distal part, witch is favorable for the most part (biceps, quads) but not for pecs. So adding in a movement for the squeeze parhaps or ditsh bb for db. But then again a recent study only saw no benefit from the strech vs the squeeze in the pecs (distal nor proximal).
>>77440014edit: not presise to say strech vs squeeze in that study but more spesific more loading at long muscle lenght vs short in both full rom. More loading at long muscle length/stretch benefit biarticular muscles (rec. fem., long head tris and long head biceps fem.)
>>77439302I try to do more upper chest biased benching and take away a bench day for upper chest as long as I bench once every week or 2.
