[cobra78606]

New to the forum, but have been reading posts for a while. I value all opinions. I have been working out for quite some time, and everything comes around good except for my chest. Currently I am doing incline bench, peck dec, incline presses, decline presses, and incline flyes. I have seen small improvement over the period of about one year. Upper pecs got bigger, lower pecs got bigger, but not in the middle. Anyone have any suggestions on building the area between the two pec muscles?

[Rocky]

The exercises you are doing sound good so I would say that your lack of inner chest development is primarily genetic. I have a similar probel - naff all fibers down the centre of my pecs. The only exercises that you can do to try and emphasize the inner chest that I can think of are pec deck (as opposed to flyes which actually target the outer pecs more) and using a narrow grip with your bench presses and really squueze your pecs at the contraction. On a side note - if you are doing all those exercises for chest in one session you may be over training a little - just a thought!

[Lineski]

Originally Posted by cobra78606

New to the forum, but have been reading posts for a while. I value all opinions. I have been working out for quite some time, and everything comes around good except for my chest. Currently I am doing incline bench, peck dec, incline presses, decline presses, and incline flyes. I have seen small improvement over the period of about one year. Upper pecs got bigger, lower pecs got bigger, but not in the middle. Anyone have any suggestions on building the area between the two pec muscles?

Part of the problem may be that you're doing too much, five exercises is a bit much, but I can't say for sure because you didn't list a set or rep scheme. I think you're fine starting with incline - I've never seen anyone with an upper chest that's too big - and I usually start with them myself. However, I wouldn't go to flyes or pec deck yet. I would recommend only doing something like that early in your workout in order to pre-exhaust your pecs, but only incorporate that technique only in a while.

As far as strictly dealing with the inner chest, you might want to lighten up the weight a little bit and focus more on feeling your pecs squeeze and feeling tension throughout the entire movement on presses. You also might not be getting a full range of motion.

Here are a few other tips that might help, some may work, others might not, but they're worth trying:
-Hammer Machine presses with light enough weight that you can really feel the contraction. I find that when I do these later in my workout I can feel them really well in my inner pecs if I focus well on it.
-DB presses where you keep your arms close to your sides and the hold dumbells parallel to your body. Press straight up and squeeze your pecs hard at the top. I think Johnny Jackson is a big fan of these, I like doing them on a slight incline personally.
-Maybe narrow your grip on BB pressing movements but make sure this doesn't hit your triceps too much so don't keep your elbows too close to your body.

Play around with those and what I'm sure will be other good responses and you should notice a difference. I just thought I'd throw my hat in the ring because this is an area I was working to really improve as of late and it's been going pretty well so far. Take care.

Edit: And as Rocky said, it might just be genetic too, but you can always give these a shot and make sure.

[Rocky]

I forgot cable crossovers aswell - bringing the handles to touch from high just behind you to low in front of you and squeeze again at the contraction!

[Uriel]

Originally Posted by cobra78606

incline presses, decline presses

I'm guessing you mean you do incline and decline chest presses (machines). If so, use the vertical handles instead, you'll see your inner chest growing.

[slyizlegend]

"small grip incline barbell bench presses"


You will be surprised with the results, I guarantee

[jornT]

Small grip isn't doing anything for inner chest.

[Lineski]

Originally Posted by Uriel

I'm guessing you mean you do incline and decline chest presses (machines). If so, use the vertical handles instead, you'll see your inner chest growing.

I was under the impression he was talking about barbells...at least I hope so, but you might be right. I'd say if 60% of your chest routine was using machines, that'd be a big "no no"

[Q80_MuscleHed]

although it's a commen Triceps exersice .. bit i think Close Grip bench press is a good exersice for Bench Press .. and cable cross over too

[lawofnj]

I think it just takes time.. I started working out with basically a flat chest.. its grown, and stretch marks keep appearing cuz of it.. but it takes time. It'll get there someday!

[Fry]

Inner chest exercises Narrow grip bench press, peck deck, Fly's and cable cross overs. If u want to look at how to do cables properly look at Milos video on Bodybuilding.com the man knows his stuff. And explains how to position the body.

[jornT]

Originally Posted by Fry

Inner chest exercises Narrow grip bench press

Can you plz explain to me how this would build your inner chest and don't say I experienced or I feel...

[Fry]

It's not my oppinion just remember reading in a few books (arnold encyclopedia and flex magz) that the position of the hands cause you to squeeze the inside of the pecks because they are closer together. The opposite for outer pecks by using a wide grip.

I have also read that this is bullshit in other articles that claim u cannot simulate an outer or inner chest because the muscle does not work that way. It simply contracts and the larger range of motion the more stress u place on it. Ucannot select which fibers say a chest muscle u want to stimulate

As with most things BB is still highly theoretical and confusing at times.

[fahad]

hey i dont th