how do you guys work your inner pecs??

[blown93302]

i cant seem to get the inside of my pecs to grow. here is my chest routine. let me know if you guys have any good tips for me. thanks

incline dumbells- 4 sets, 8-10 reps
flat dumbells- 4 sets- 8-10 reps
incline flies- 4 sets- 8-10 reps
weighted dips- 3 sets to falure

 

[needleboy]

just make sure you go from stretched position, to a full contraction, you cannot specifically isolate the inner pecs.

 

[Willyumyum]

pec dec and flat dumbbell flyes work your inner chest quite a bit, but (like needle said you cant TOTALLY isolate the inner chect... you should be smooth with the exercises you have set up though... what I would suggest is instead of doing 8-10, bump up your weight and go for 4-6 reps, with a heavier weight and do three sets per exerm not 4... when you can get 6 up on each set you know you should increase weight and when you only get 4 per set it means the weight is too heavy....
YUM

 

[XXXL]

cable flies might help. cross your arms when comming up. might help a little because of the fuller range of motion.

 

[chrisoh]

tricep pulldowns with a rope... when you pull down with the rope, twist your hands and make the rope go in seperate directions, you'll feel that working your inner chest.

 

[Bobber]

Try some barbell flatbech with a close grip, I have found that it works really well.

 

[strengthmonster]

At the top position of flies, squeeze the pecs hard.

 

[wrj]

INCLINE CABLE FLYES
CLOSE GRIP BARBELL FLAT BENCH
WEIGHTED DIPS
CLOSE GRIP INCLINE BARBELL BENCH

THIS IS WHAT I'VE BEEN DOIN CAUSE MY UPPER INNER CHEST NEEDS SOME WORK!

WRJ

 

[overrx]

narrow grip bench presses, work ur inner chest and tris

 

[Glootz]

At the top position of flies, squeeze the pecs hard.

The squeeze is all important at the top of the lift

 

[growin']

Like others say, you can't really isolate it. But, try elbow out dips with a 2 second pause in the bottom position.

 

[Lift or Die]

There is no such thing as inner pecs. You have upper pecs and lower pecs.

Assuming you have a good chest routine that includes full range of motion and good form on all exercises, your lack of inner chest development could be due to genetics. It also depends on how long you've been training. You can't build a big full chest overnight.

You seem to do a lot of dumbell work. Try switching over to barbells for a few months and then keep switching back and forth between the two.

 

[Ercole]

Looks to me like your exercises are all "stretch" ones that hit the outer pecs. Try close-grip (hands 12" to 18" apart) bench presses -- regular, incline, and decline. I like doing these on a safety rack so I don't have to worry about the bar falling out of alignment on heavy sets.

Concentrate on squeezing the inner pecs at the top of each rep.

 

[Andy13]

Who's heard of "inner pecs?"
Is that in the same anatomy book that has "upper biceps" in it too?

 

[blown93302]

gimmie a fuckin break bros!!! everyone knew what i was talking about when i said "inner pecs" sorry, how does the inner part of your pecs sound?? is that easier for you to comprehend???? jesus christ!!

 

[Bobber]

No shit yall, I am with blown. Everyone else seemed to know exactly what he was talking about. How about instead of your "holier than thou" attitudes just answer the mans question! Not everyone on this board is an Anatomy major.

 

[wizardnor]

gimmie a fuckin break bros!!! everyone knew what i was talking about when i said "inner pecs" sorry, how does the inner part of your pecs sound?? is that easier for you to comprehend???? jesus christ!!

i konw what are talking about i have same problem, what to do? it's we are made up lucky i guest