Any way to build upper inner chest?

[frorider6]

Original credit for photo given to Bartlrby.com Anatomy of Human Body

I have developed my outer and lower chest quite a bit, but can't seem to build the upper/inner area of my chest (circled in black). I've heard many times that you can't change the shape of a mucle, but I just can't believe that I'll always be stuck with this.

Anyone have any thoughts?

 

[The Shadow]

Do your inclines with a closer grip than flat presses.

Incline Cable Flyes are great for that, as are cross-overs.

 

[frorider6]

Do your inclines with a closer grip than flat presses.

Incline Cable Flyes are great for that, as are cross-overs.

I switched from dumbbell incline press to bar incline press last week. I impressed the hell out of everyone in the gym when I did 2 sets 225 for 5 reps each. Anyway, I did try to keep a pretty narrow grip on the bar. Normally, I keep my elbows tucked in as far as possible and really try to push with my pecs. Should I flair my elbows a little bit more to try and hit that area.

 

[The Shadow]

I switched from dumbbell incline press to bar incline press last week. I impressed the hell out of everyone in the gym when I did 2 sets 225 for 5 reps each. Anyway, I did try to keep a pretty narrow grip on the bar. Normally, I keep my elbows tucked in as far as possible and really try to push with my pecs. Should I flair my elbows a little bit more to try and hit that area.

Go with a shoulder width grip on the bar ank keep elbow tucked in, but flex hard at the top.

Nice lift btw


....did you try that microwave idea I was telling you. I'm straight as shit on that it works.

 

[frorider6]

Go with a shoulder width grip on the bar ank keep elbow tucked in, but flex hard at the top.

Nice lift btw


....did you try that microwave idea I was telling you. I'm straight as shit on that it works.

I think I was about shoulder width apart on that. I'll try to flex harder on the top from now on.

I didn't try to microwave thing. The injections are hurting less and less and it doesn't seem worth the hassle.

 

[The Shadow]

I think I was about shoulder width apart on that. I'll try to flex harder on the top from now on.

I didn't try to microwave thing. The injections are hurting less and less and it doesn't seem worth the hassle.

Good on the presses.

If it flares up again - try the microwave thing - I do it everytime now. Zero pain.

 

[JG1]

I've found incline presses on a smith machine with a narrow/medium grip work this area well. I set the bench so the bar touches my adams apple on bottom of the movement.

 

[Vortexx]

For some people it is beneficial to lower the inclination of the bench from 45 to 30 degrees. Try 5 * 8 dumbell presses and barbell presses with that angle for a while

 

[Vigorous]

inner chest

hey, Id give standing cable crossovers a try along with narrow grip incline press they suggested. Really squeeze and make sure the negative portion ( when you bring your arms back out) are really slow to ensure you get everything out of it..

good luck, hope this helps

 

[frorider6]

I'll incorporate the cable cross overs into my chest routine when I change it up in a week or 2.

 

[gymtime]

I have developed my outer and lower chest quite a bit, but can't seem to build the upper/inner area of my chest (circled in black). I've heard many times that you can't change the shape of a mucle, but I just can't believe that I'll always be stuck with this.

Anyone have any thoughts?

Assuming you've already done years of chest work: incline, flat, decline, db, bar, etc..., you've probably arleady developed your chest to it's potential, shape-wise anyway. I'd be very surprised if there was any specific excercise that will help you here.

You can try what Corn says, but IMO, those genetics you're so proud of are turning on you here.

 

[needsize]

Ah damn, where is the "You can't target certain areas of a muscle" arguement, it's been at least a month or so since we had it...lol

 

[frorider6]

Ah damn, where is the "You can't target certain areas of a muscle" arguement, it's been at least a month or so since we had it...lol

Yeah, I've read about 100 of those threads too. I was just looking for people's opinions so I could give them a try myself.

 

[bignate73]

 

[needsize]

Yeah, I've read about 100 of those threads too. I was just looking for people's opinions so I could give them a try myself.

For what it's worth, I think you can. Incline dumbell presses and incline heavy flyes have really built up my whole upper chest.

 

[b fold the truth]

I do have a few ideas for you...strange as always.

When you are doing your flat bench press...you can do it one of two ways. Bodybuilder style or powerlifter style. If you are concerned with weight, keep your elbows totally tucked. If you are worried with using the chest muscles then flare your elbows out. From a strength athlete's point of view (where weight is concerned) the flat bench press should be of VERY little chest involvement.

I vary my grips on my flat bech routine, WSB style, from slightly narrower to very narrow. My closest grip is midle finger on the smooth for my flat bench press. It really hits my triceps and my inner chest.

When doing inclines...move your grip in quite a bit. You can try doing an incline close grip variant. Try putting your index finger on the smooth part of the bar and doing your inclines that way. Sure, you might have to move them out a bit...but just find your groove.

You can also do board presses. Try doing 2 or 3 board presses with a closer grip (index on the smooth). Oddly enough these really hit my inner chest.

OK...stand back and never repeat this...lol...I suggest doing incline cable flyes. Bring an incline utility bench over to the cable cross machine, set up the handles at the bottom of the machine, and do your incline cable flyes. My friend...they really do work and feel great. Talk about a squeeze that you DON'T get with dbells.

Hope this helped a bit...

B True

 

[vinylgroover]

Flat bench press to the neck or as high up the chest as you can. You'll find they make a difference.