how do i bring up my upper chest and rear delts?????

[HalloweenMan]

hi!  does anyone have anything for me on this?  my chest is Ok, but the inside of the upper pecs are lagging badly.  the part under my neck.  what can i do to focus on that part? 
and same with the rear delts? 
ok, any tips would be appreciated.  thanks. 
E

[Cap]

I would do alot of incline presses.  That has got me started.  Push presses hit the upper chest.  Rear delts get hit with all heavy back exercises, bent laterals esp done on an incline bench.  I did cleans, push press, and  bent laterals and my delts front to back are dead today.

[candidate2025]

you have to isolate the rear delts to get them big..back exercises arent enough.     do bent over rows using a dumbell in each hand...and twist your palsmso they are facing away from eachother...back of the hands touching...then lift your elbows up using your rear delts...its easiest to isolate if you are wearing a sleevelss shirt and lookg at your rear elts in the mirror as the pull up and contract with the weight

[buffbong]

heres a good upper pec routine  incline barbell press 12-10-8-6
                                             flat dumbell presses 3x10
                                             flat flyes 3x10
and for the rear delts do you go heavy on your rear raises or do you just go light cause everyone says to try to work up to doing sets of ten with 50-60s on rear raises with good form and i bet they will come up...

[Carmello]

Rear delts is easy. Like everyone says, isolate them with dumbells. I brace myself with my right hand on something, while leaning over, and workout the left. Or double arm laterals on the incline bench. You could also try wide grip bent barbell rows, with your elbows out.

Upper chest is hard. You really gotta build the chest up fully alternating your first chest movement every couple of weeks. I worked my bench up for months, and saw good results in my upper chest as well. Then I went back to starting with heavy incline dumbell presses and that filled in the rest. Just keep switching. Sometimes you gotta train crazy like. For instance, start with heavy incline db presses, then right after u get the last rep out, get on the incline barbell press station, and put about 50% of the heaviest weight u rep with, and get out another 4-6 reps out with it. That really did it for my upper chest. 3 sets like that.

I like the isolate/compound superset. Gives great results! Switch it sometimes as well. Start with a compound movement, then quickly superset with an isolation movement.

[Montague]

hi!  does anyone have anything for me on this?  my chest is Ok, but the inside of the upper pecs are lagging badly.  the part under my neck.  what can i do to focus on that part? 
and same with the rear delts? 
ok, any tips would be appreciated.  thanks. 
E

Try incorporating some incline dumbbell presses into your chest routine. Bring the db's together at the top of the movement, and you can get a pretty good "squeeze" in the inner region.

If your gym has those damn rubber dumbbells that are very thick and you can't bring your hands together much at the top, you can try rotating your palms towards each other for an added squeeze.
But try it with a VERY light weight first because this technique bothers some people.

As for rear delts, all of the ideas written here are great. Some folks train rear delts on back day, but I prefer doing them with shoulders.
Rows really deplete your strength back there.
Plus you're already hitting them indirectly anyway.
I feel I have more energy for hitting rear delts DIRECTLY when doing them on shoulder day. You can also prioritize them by training them earlier in your shoulder routine.

Also many pec-decks allow you to adjust the handles and face backwards in the seat so that you can do reverse flies for rear delts.
Keep your head up and make sure your torso doesn't leave the pad for cheating purposes.

[candidate2025]

reverse pec dec uses the whole back though...i wouldnt advise using it.   its going to slow your back gains.

[The Heckler]

reverse pec dec uses the whole back though...i wouldnt advise using it.   its going to slow your back gains.

you look like you've never touched a weight in your life.  why are you dishing out training advice 

[candidate2025]

how is my advice wrong, hater?

[gtbro1]

How is working the whole back going to slow his back gains? Unless you are talking about over training.

[Your MAAAAaaaa]

reverse pec dec uses the whole back though...i wouldnt advise using it.   its going to slow your back gains.

ahahahah yeah don't do deads do reverse pec dec for a total back blast!!!


Reverse pec dec can work for rear delts but it has a relatively shit range of motion, a taylored piece of equipment works best or bent over lateral raises!

It will not slow your back gains!! ahahahahahahah the shit these people come up with!!

ta ta

[HalloweenMan]

thank you everyone for the replies.  i do appreciate it.   

[SUPERDAD911]

The inner portion of your upper pec is genetically manipulated. You can not fix that. To build them you will want to focus mainly on the incline bench press. Barbell, dumbbell, doesn't matter. Hit it hard and make it a priority in your workouts.

Your rear delt will be best built and developed when coupled with training your supraspinatus muscle, which is basically located under your rear delt. Rowing is your best bet for building your rear delts, seated is my preference. To build the supras you are going to want to do a front lateral raise.

I hope that makes sense.

[dontknowit]

BOR dorian yates style, an angle about 45 degrees.

Other method,
bent over raises,
but instead use a bench to ly on.


And go heavy,
it could look like an exercise for the back, but it isn't, just try to keep your arms stretched.

About press,
normal standing press is the best, or try the dumbell press. The problem with dumbells is that you use a lot of energy getting them up. Don't use the smith or other lever-equipment. There's only one that I can advice and that's the lifefitness cable shoulder press.