[LDZ123]

So ive never really been able to fill in the gap inbetween my chest. Im 22 and have been lifting since i was 17, only break ive ever had to take where a few months due to joining the military. Anyways, ive never been able to fill in the gap in between my chest. I have a somewhat developed chest but it just doesnt look as full as i know it could be. My chest routine looks something like this.

Flat press-20, 18, 16, 12, 12(drop sets at the end)
Incline smith machine press (same reps and sets)
Then ill go hit the incline machine press just because it hits my chest in a different angle then the smith machine incline does. (again same reps and sets)
Either dumbbell fly, machine fly, or cable fly. (this is my burnout excersize so pretty much 5 sets to failure)

I sorta remember reading or maybe having a guy in the gym tell me that the way to work on your very inner chest, and fill it in is to do reverse presses (aka having your hands face you on any press you do?) So im just in need of some help right now so i can fill in my chest.

[chris21]

With those reps and sets that you are doing, it seems like you're doing more of a defining routine as appose to a building routine. I think generally higher reps with a lower weight will not build as much as less reps with a higher weight!

About the gap in your chest, it's all genetics dude! I'm pretty sure i saw Zir posting a while back, that due to the direction the muscle fibers run in the chest, you can't actually isolate the inner/outer parts of the pectoral, only the upper middle and to a degree the lower parts. Reverse grip bench for example will primarily work the triceps, not the pecs (although they are worked also).

Maybe just double check with Zir as he is sweet as f*ck with the physiology!

[stateofmind25]

post some pics so we can see what you are talking about...it might be something similar to mine (at the bottom center of my chest) check out my profile and let me know if its similiar...

[Moro]

The fibers of your chest run laterally yes you are correct in saying you cant specifically target the inner or outer,

Your inner chest from what i can gather is partly genetics partly how much mass you have there so you need to keep filling it out,

Secondly why are your reps so high? im guessing its to carve a bit of detail in there but still i believe the reps are too high,
Your also doing 20 sets plus your drops i feel there is too much volume there,

[thebeginning]

I'd also suggest focusing more on size building (lower reps). The misconception that you can target certain parts of your pecs is somewhat justified in that different exercises 'squeeze' your pecs in different ways. You'll feel the tightness and flex of the pecs in your inner pecs with exercises that bring your arms closer together. Also, if you do nothing but declines you won't get a very balanced looking chest.


You should post a picture so we know what you're talking about, though. I think I have the same thing. It's annoying, but there's really nothing you can do about it.

[Raab]

Sounds like a genetics issue.

[miggitymags]

Chris and Moro are exactly right.. Anatomically speaking you can't hit the inner chest directly b/c the fibers run laterally. Some people will tell you to do more flye work as they feel they target the "inner chest" more..

I also agree your rep scheme is off.. Ideal hypertrophy is in the 8-10 rep range. I'd also look at periodizing your reps as well.

Lastly, I'm not a fan at all of the Smith machine. It's hard on your rotator cuff and you'd be way better off doing BB and/or DBs. I do like the focus on incline, however. I think that is a big component of a thick looking chest..

[stateofmind25]

Originally Posted by miggitymags

Chris and Moro are exactly right.. Anatomically speaking you can't hit the inner chest directly b/c the fibers run laterally. Some people will tell you to do more flye work as they feel they target the "inner chest" more..

I also agree your rep scheme is off.. Ideal hypertrophy is in the 8-10 rep range. I'd also look at periodizing your reps as well.

Lastly, I'm not a fan at all of the Smith machine. It's hard on your rotator cuff and you'd be way better off doing BB and/or DBs. I do like the focus on incline, however. I think that is a big component of a thick looking chest..

^^I completely agree about the smith-especially for chest, the movement is too unnatural. I do like the Hammer Strength flat press though.

[rmike]

Alot of great advice here guys.
Are you ONLY having trouble gaining with your inner chest? The reason i ask is because if its that hard to make gains you may want to take a look at your diet. Thats the main area people are lacking in when they stop growing. You can only get as big as your nutritional intake will allow you.
Also, maybe since you have been training for so long with no breaks, you may want to take a week off. maybe after 12wks of training take 1wk rest.
Instead of trying to isolate your inner chest, just focus on building mass in your chest area. If you can add size to your chest it will eventually fill in the middle.
Always remember, high weight- low reps builds mass. eat like a madman. You have to grow under those conditions, your body cant help it:)