Inner chest development

[techlifter_2]

Does anyone have any good workouts for the inner chest? I have good development near my shoulders and the lower part of my chest, but my inner chest seems to be lacking. I have tried the pecdec, cable crossovers, and incline flys with no results. maybe i just have bad genetics?

thanx, techlifter_2

 

[OMEGA]

posing and flexing, and streching, after a workout......or between sets

 

[BigAndy69]

Good advice. Add to that Mid-Grip incline bench presses.

 

[edII]

hey bro, i don't know what your gym is like, but where i lift they have dual axis machines. i get on the chest press machine and you can bring the handles together at the end of your movement and really squeeze the hell out of your chest. also, try getting really heavy weight dumbell and lay flat on a bench. the bumbell will be centered over your chest with your hands together. just lower the bumbellto touch your chest and press it up and squeez at the top. hope this helps a little. good luck.

 

[OMEGA]

people underestimate this aspect of training far too often.

indeed. last time I checked most of us are bodybuilders.

another body part, that I feel on me that has developed as a result of those pratices is BICEPS.

take care

 

[ragin']

tech...... try slower negatives and a forceful, but controlled positive.... squeeze the shit out of your inner chest at the top and hold it for two seconds. that's helped my inner chest alot. btw... this is flys....flat and incline..

 

[Timma]

I have the opposite problem, can't seem to get the lower chest to grow. Good upper and middle chest. What do you do for lower chest?
I think dumbell presses are great for inner chest. I do dumbells for all chest movements (no workout partner so the bar is out) including flat and incline bench. Afterwards, I'll do seated dips on the machine.

 

[Victor]

I have the opposite problem , my outer chest sux , but my inner chest is good



Victor

 

[XBiker]

I have the opposite problem , my outer chest sux , but my inner chest is good



Victor

Flies.

Dumbell using flat and incline.

And, my personal favorite. Flat *cable* flies. Provides the positive resistance and negative of a cable exercise.

 

[11/2in22g5ccfilled]

inner chest

heres a good one, try slapping the shit out of your mom and pop
for giving you bad genetics for inner chest.

 

[2thebigtime]

try doing pec fly's on a pec/rear delt machine if your gym has one. do one full rep and then at then end portion of the next rep just go back half way and contract again at the end position. i seen this work wonders on several different bro's. if your gym doesn't have the cybex, you can use the same princiopal with dumbell fly's.....grow on my man

 

[techlifter_2]

thanx bros for the info. i am bout to sstart up again and will incorporate some of these techniques.

techlifter

 

[tricepula]

Pec deck flyes with one arm at a time and also sit sideways on a hammer strength machine and do one arm at a time, it works really good!

 

[balboa41]

my inner chest has developed really well from flat and inclne flys. Don't concentrate on how much weight you are lifting because for a solid inner chest you want toincrease reps and really concentrate on form and squeeze hard at the end of ever rep. Use a weight you can get 15-18 reps and squeeze the shit out of them. Your inner chest will develop tremendously. Good Luck

 

[Ercole]

Stick out your chest on all chest exercises, to throw the work onto your pecs, rather than letting tris and delts do most of it.

Best thing I've found for inner chest is narrow grip presses, flat, incline, or decline. Hands should be 12 to 18 inches apart. Concentrate on making the pecs do the work, not the tris.

Easiest way to do this is on a machine squat rack -- you know one those "self-spotting" racks where you turn the bar to stop it from descending. Using a self-spotting rack allows you to concentrate on your pecs rather than on balancing a free barbell.

 

[JOKER47]

Easiest way to do this is on a machine squat rack -- you know one those "self-spotting" racks where you turn the bar to stop it from descending.

You mean a Smith Machine?

Joker