The short answer is no. The long answer is….maybe, kind of. People have been trying to hit part of a muscle or muscle group for as long as I have been lifting at least, but it usually doesn’t work.
Here’s what happens:

• John wants to build up his upper chest.
• John works upper chest exclusively for a few months.
• John sees improvement in his upper chest, and concludes that you can work part of a muscle to the exclusion of other parts.
• John decides that he’ll do the same thing for the peak on his biceps.
• John fails miserably.

Why is John's chest workout a failure?

John has been fooled because he doesn’t understand the difference between isolated and compound movements, and how they affect muscle growth. First, let’s take a look at his success with his upper chest:

In his effort here, he switches from flat bench press movements to workouts on the incline weight bench. He does see improvement, but for the reasons he thinks he does. Three things are happening here:

• First of all, he is giving his muscles something they are crying for: Variety. Muscles respond to new stimulus, whether it be more or fewer reps or sets, a change in hand position on the bar, whatever. By switching to incline movements, John is changing a lot of things, from grip position, to range of movement, amount of weight used, you name it.
• Second, most of us basically do the same chest workout over and over. We fall into a rut, the workouts get boring, and inevitably we put less effort into them. A new program is exciting, and we go at it full force. When we see results, we have even more enthusiasm and continue to improve – until we don’t and then we change our routine again.
• Third, John is recruiting a different set of assisting structures when he does incline movements. He’s using a lot more anterior deltoid, and all the supporting structures in his torso are getting stressed in a different way. They respond. If John didn’t do front raises or pulls before, the tie-in and positive reinforcement from the new shoulder work will make his upper chest look even bigger.

John is not totally wrong about how to build his chest....

His upper chest did improve – but his idea of doing the same thing for his biceps doesn’t work. The bicep is a small, isolated structure (there are actually two heads to the bicep, but let’s leave that for another time.) Its shape is primarily determined by its length and the insertion points into the shoulder joint and near the elbow.

The only way John can get a better peak is to make a bigger bicep. There are no other muscles that come into play to “help” the bicep look bigger or fuller, in the way that the anterior delts can help the upper chest. Even if John gets his biceps to grow, he may not get the change in shape that he wants. It’s just not in the cards for him.

The takeaway from this little story: Understand how your different muscle groups interact with each other. You’ll save time and effort by not chasing results that simply aren’t possible.

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