[johnnyairwaves]

I am looking for that Top Center Inside Cut of the chest to form but I am having difficutly doing so. I will do a routine of 5 of the below and alternate in the others every week. Please offer your recommendations.


Barbell Bench Press
4 x 8-10

Dumbbell Flys

4 x 8-10

Incline Barbell Guillotine Bench Press (supposedly this is what does it)
4 x 8-10

Incline Flys

4 x 8-10

Close-Grip Bench Presses
4 x 8-10

Decline Pullovers
4 x 8-10

Dips

4 x 8-10

Barbell Bench Press
4 x 8-10

Pec Deck

4 x 8-10

[KM]

Why are you alternating every week? That may be the problem. You should only be switching exercises every 4-6 weeks, anything before doesn't allow your body to adapt. So, the gains would be neurological, not due to overload.

Everything else looks fine, maybe switch to incline dumbbell press rather than guillotine/barbell. Also add some dumbbell bench press, this helps focus on each pec.

[nicez3f]

hey johnny many suffer from trying to build this part of the chest including me. when in doubt try the weider training principle. train the weak part first so say heres just a quick sample chest workout of the exercises listed. Start with incline presses, then go to another pressing movement whether it be close grip-or- flat bench. then start hitting the flys and pec deck emphasizing the squeeze in the middle. also when the chest is exhausted i go to pushups and to build my upper i put my feet up on a bench. other than that just keep working hard.

[chrispghmuscle]

The inside of the chest is the hardest to get to fill in.. I have been working mine for years.. Some guys have good inner peck development and other's don't.

Keep at it and see which one you are. Good luck

Chris

[ZackKnight]

your chest will build and u'll be fine.

it just takes some time man

[Determined 08]

Yo Johnny luckily I have the pleasure of knowing Peter Putman, a top NPC amateur and have talked to many pros such as Desmond Miller and Evan Centopani. Here is what they told me: one train upper chest first. Incline barbell, dumbell, flies, etc...Second and most importantly it comes with time as Chris and Zack Knight have pointed out. They said they had difficulty as well but as their chest began to develop so too did the inner upper part. It just takes time man mine is the same way. Peter Putnam sent me this through myspace this is word for word:

I would suggest you do Incline Dumbell Flies and when you get to the top of the motion you will need to take the part of the dumbell furthest away from you and twist it in together so you have to squeeze the inner chest together. You don't have to use a lot of weight since it is a blood movement and should be done around the end of your workout. I hope you understand what I am saying.


I hope this helped you bro

[johnnyairwaves]

Very Nice guys, You helped tremendously and it all coincides with each other.

[mumble2mumble]

Originally Posted by ZackKnight

your chest will build and u'll be fine.

it just takes some time man

this guy knows what hes talkin about

so simple, yet so right


*pats zack on the back*

[ZackKnight]

haha thanks man.

and it's true. the more it builds the smaller the gap will be and the more cuts ur gonna end up having in it. It just takes time

there's no miracle here. just takes some time

[picabloo]

yeah this area of the chest is very hard to get.... i would just continue building up your chest and it will slowly bring itself out, try not to focus too much on it and just lift heavy ass weight

[ZiR RED]

This may not be what you want to hear....and it is often used as a common excuse for lagging bodyparts, but in this case it holds water.

You have two heads: the clavicular, attaching to the collar bone, a very small head, and the sternal, attaching to the sternum and ribs. Your chest muscle fibers run horizontally. You can focus on the top, middle, lower, etc. by adjusting the angle of your arms.

Unfortunately, you cannot focus on the center or outer. This is determined by genetics. For the center of the chest, it depends how much the breast plate protrudes off the sternum. The thicker it protrudes, the greater the potential to develop a really thick inner chest.

My recommendation is to continue to focus on overall pec development. Stick to presses and supplement with flyes. You don't need an incline over 15-30 degrees (max) to recruit the clavicular head of the pec. Anything greater and you shift the work onto your front delts.

Br

[johnnyairwaves]

Great video on the chest:

The fit show interface ver 2

Watch starting at about 3 minutes in, but also watch the intro...Hannah Gordon