How do I build up my inner chest ?

[SirDingo]

My chest is getting bigger, but not in the middle area, it has mainly grown on the outside. What exercise would make the inner part get bigger too ?

In my CHEST program Phase2 I am doing;

- Machine Bench Press
- Dumbbell Fly's
- Low Incline Dumbbell Bench Press
- Military Machine Press
- Side Dumbbell Lateral's
- Dumbbell Shrugs

Anything I should add to that ?

 

[sopac]

My chest is getting bigger, but not in the middle area, it has mainly grown on the outside. What exercise would make the inner part get bigger too ?

In my CHEST program Phase2 I am doing;

- Machine Bench Press
- Dumbbell Fly's
- Low Incline Dumbbell Bench Press
- Military Machine Press
- Side Dumbbell Lateral's
- Dumbbell Shrugs

Anything I should add to that ?

Flys work well for building the inner muscle. Make sure you are really squeezing/flexing your chest with these. I like flys a lot because I can really "feel it" if you know what I mean.

 

[OMEGA]

I just did this yesterday:

~Do Machine Presses First as specified in our normal Routine
~After your done do a Incline Press Machine fly "superset"

~Do a set of Incline First using our text book form. Then after that ( 30 seconds or so)
~Do a set of cable of machine flys where you ONLY focus on the top 3/4 range of motion. THE ONLY GOAL of the flys is to achieve a FULL PEC contraction at the top of the movement.

~DO the ABOVE every other chest day not all the time

 

[sopac]

I just did this yesterday:

~Do Machine Presses First as specified in our normal Routine
~After your done do a Incline Press Machine fly "superset"

~Do a set of Incline First using our test book form. Then after that ( 30 second or so)
~Do a set of cable of machine flys where you ONLY focus on the top 3/4 range of motion. THE ONLY GOAL of the flys is to achieve a FULL PEC contraction at the top of the movement.

~DO the ABOVE every other chest day not all the time

Hmmm I think I may have to follow this also, are dumbell flys and hammer flys just as effective as cable flys?

 

[OMEGA]

hi

In this case because Stabilizer muscles have been expended from the DB incline Presses , it would be more efficient and just better ( in term of isolating the pecs)
to do ANY kind of cable or machine FLY.

Super effective this Strategy is, But I use it maybe 2 times a month

 

[Self-Inflicted]

I have the opposite problem. The middle of my chest and upper portion are well defined, but the lower outside part of my chest seems non-existent. Any help there?

 

[OMEGA]

I have the opposite problem. The middle of my chest and upper portion are well defined, but the lower outside part of my chest seems non-existent. Any help there?

Yes

I would do the same Technique expect use PUSH UPS, Flat machine Bench or DIPS super setted with the machine or cable flys.

 

[SirDingo]

I wouldn't mind maybe adding pushups to my CHEST day ?

What exact type of pushups ? Like the ones I used to do, were two dumbbells on the ground I would use to hold onto, and set them each approx shoulder width apart, which also would elevate me a little higher, and then I would lower nose to touch the ground and back up, rinse and repeat.

Should I stick with that style, or you have a better version ?

Also what about sets/reps for body weight pushups ?

And when to do them in the CHEST routine, in the beginning or end ?

Thank's

 

[OMEGA]

Modify your workout to do this every 2nd or 3rd time.

Machine Flat ( same way)

Low Incline DB presses "super setted" with cable flys

Pushups ( 2 sets till FAILURE) normal grip