How do I develop this zone (circled in pic) to be STRONGER? It's weak and very soft. If someone punched me here unflexed I'd be screwed.
I'm not talking about being able to see them necessarily (low body fat and genetics required), more just strengthening the area. I've been doing leg raises, ab wheel, pikes, planks etc but this area never gets sore and muscle development is extremely slow.
tl;dr - specific exercises for the upper most area of the abs/core (directly under sternum and pecs)?
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Do pikes and read the sticky faggot.
You don't really target upper or lower abs.
That's like trying to target upper and lower bicep(which I have heard before, people are incredibly stupid). Abs are a group of muscle s that pull your upper body toward your pelvis. They work together and there's no way to directly target them.
Are you sure you know what you are talking about? That faggot Jeff on youtube is always saying how you can target different parts of the muscles with different form and exercises. And you can do 1/4 curls in upper and lower ROM to target different parts of the bicep, use different offset dumbell grip, different angle curls etc. Or am i mistaken?
You can maybe target longhead more vs shorthead, but in general they work together. Don't listen to these retards and actually look at muscle anatomy to see how muscles work.
Ok i can't directly target them but surely theres exercises that will hit the upper abs more effectively than others?
Leg pull ins + ab roller.
> i can't directly target them
>surely theres exercises that will hit the upper abs more effectively than others
You literally just answered your own question.
en.wikipedia.org
Here's a picture, as you can see they work together. It's a muscle that pulls your pelvis toward your rib cage. Stop overthinking it and stop listening to these steroid users who have retarded beliefs who can do anything and get results because they're on steroids.
What he said makes sense and is not a contradiction. You target both heads of the bicep during curls but depending on the curl you're doing will target one head more directly
Low body fat
Abs are different than biceps, you can see they split off to form long head and short. Rectus abdominus is one long chain. Any exercise that pulls your upper torso toward your pelvis will activate this entire muscle group. There is no way to target the top part solely. Do crunches, do rollers, do whatever as long as you do that movement.
en.wikipedia.org
You're going to get the wind knocked out of you if you're hit there no matter how "strong" you make it.
Do lying leg raises with your butt off the bench. Hits upper abs hard as fuck.
Was waiting to see if anybody was going to mention this. Boxers train to defend that exact spot.
Explain please or post link to video I can't picture what you mean
OP here.
Found a video from Jeff CONTRADICTING what this guy has been saying...
youtu.be
3:20->
WHO IS CORRECT?
Abs are literally one muscle. The “pack” divider is connective tissue. It’s not even a case of long and short head like biceps.
Like pic, but farther down the bench so your ass is off the end.
This isn't the first and it won't be the last time Jeff has said stupid shit. Guy knows his stuff and is fucking light years ahead of most other youtubers, but there are times where he talks out of his ass.
There is no, none, nada, zero difference when you pull your legs toward you and keep your upper torso stationary, vs pulling your torso up, keeping your legs stationary from a purely physical perspective. If both weights and both range of motions were the same, like if you somehow scaled the weight of your sit up to match that of a leg raise, then there is no difference.
Your muscles don't "know" the difference. There are guys I know who should theoretically have CRAZY "lower abs" because all they do is this so called "lower ab dominant" exercise and yet they have abs like any other person. This whole idea that you can target one more than another is fucking stupid.
Yes the abs are one muscle but they absolutely can be firing harder in one portion than another, for example if you are doing leg raises vs. situps, the moment arm between your lower abs is less than your upper abs, while in the situp it's the opposite.
You are mistaken
This guy is correct. Everyone else is a brainlet. Same people will tell you what exercises you should do to work the outer and inner chest.