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Kaner084
Kaner084 g Seth Kane
2 Post(s)
2 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2016
Posted

@scott_herman,

 

I have been using the routine attached below for the past eight weeks or so. What I am looking to do is build my chest (upper particularly), biceps and shoulders. I have decent mass in my back, triceps and legs so I would ideally like to maintain without adding size. Please take a look at this routine and let me know if I am on the right track or if I should tweak some things.

Many thanks.

  

 

kottland
kottland g Kotti Gainz
4 Post(s)
4 Post(s) Gender: Male Goal: Gain Muscle Date Joined: December 12, 2016
Posted

Imo it feels like too much volume per workout in all honesty. For upper pec activation, have a look at you collarbone placement, how horizontal/vertical is it? Usually the more horizontal it is, the less incline benching affects the clavicular pec portion. If that's the case then DB/BB or any overhead press variation (not behind the neck tho) will build your upper pecs. It could also be a case of overtraining/underresting since you hit your chest/shoulders more frequently. how does your anterior deltoids look compared to your chest/upper chest? Myself I have would follow a PPL routine as it would reduce risk of overtraining chest/deltoids and your shoulder joints. Lastly Something I found the following exercise hitting my upper chest by A LOT! Imagine standing upright and the only body part you're going to move is your left/right arm as you'll be "punching" across your body. Kinda hard to explain but with other words, try to hit your left shoulder with your right arm without twisting your torso. You should instantly feel your chest activating and your upper chest in particular. I tend to do them lastly in my chest/Push routine. Do this move with a cable and hold the squeezed position isometrically for 5-10 seconds and repeat for reps or you could hold them till failure and repeat for 2-3 sets.

 

My current routine on push days are heavy 1) 5x5 BB bench press, 2) low incline DB presses 3x10 with supination twist as DB reaches peak contraction, 3) Seated DB shoulder presses 3x8 - I do these with my arms slightly in front of my body (similar to arnold presses) as it will activate upper chests more (In my case) and lastly the exercise I mentioned following high to low cable flyes for 2-3 sets just to get the mind muscle connection going.

 

PS: having looked over your routine again, it seems like you're deffinitely overtraining your shoulder somewhat since you work them out 3 times a week with not enough rest between each session. Sometimes less is actually more benefitial for strength and muscle gains

Kaner084
Kaner084 g Seth Kane
2 Post(s)
2 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2016
Posted

Thanks kottland!

muscular strength
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