Pectoralis Major

yotajay · 08-22-2006, 06:59 PM

I need help working the inner part of my chest it is lacking. My chest is thick but doesnt match the inner part. I was hoping I could get some recomendation and maybe some exercises that target this.

Thanks

Yotajay.

lithium_09 · 08-22-2006, 08:43 PM

concentrate on really squeezing any chest movement you do, especially on cable crossovers and flyes

Basso · 08-22-2006, 09:14 PM

When you do fly movements: As you bring the weight up slowly turn your wrists during the movement until your in the finishing position with your palms facing toward your face (about 45degree angle) and the back of the dumbells will be closer together then the front. Squeeze and bring the DBs as close as you can without touching this will help keep constant pressure on the inner pec. A Typical fly you rest during the inner pec portion of the lift, by altering the lift in this manner you force constant pressure throughout the entire movement.

yotajay · 08-23-2006, 12:02 AM

Awsome tried these and felt a huge change hopefully a couple weeks of this and will start to see some results.

yotajay · 08-23-2006, 06:12 PM

Now what would be more effective using the fly machine or dumbells for flys?

Basso · 08-23-2006, 06:21 PM

The King of chest movements the Bench Press. Compound movements reign supreme IMO and should be the lifts that every w/o is encompassed about. JMHO

yotajay · 08-24-2006, 01:37 AM

Ya I currently do flat, incline and decline bench with a couple sets of flys. I try to mix it up every week. One week I start with flat then Decline, flys and then incline. Then next week it's Fly's, flat, incline and decline.

Basso · 08-24-2006, 02:15 AM

Quote:

Originally Posted by yotajay

Ya I currently do flat, incline and decline bench with a couple sets of flys. I try to mix it up every week. One week I start with flat then Decline, flys and then incline. Then next week it's Fly's, flat, incline and decline.

All in the same workout??

yotajay · 08-24-2006, 10:43 PM

No not all in the same workout last chest day was

Exercise 1: Incline Bar
Exercise 2: Flat Dumbells
Exercise 3: Fly's on the fly machine

All had 3 sets, except flat dumbells which was 4 sets. I always train to failure.

Edit: Forgot to say theat every other week I try to do a couple sets of decline aswell.