Inner Chest exercises?

[mr sparkle]

I'm really trying to work on my inner chest for my next few HST cycles and bring my pecs together. What do you guys feel are the top two exercises to build the inner chest??

 

[Chicken 'n Tuna]

flies is my favorite

 

[faller]

I'm not sure there is a seperate muscle there to work, I think you have to do the whole thing.

 

[chewyxrage]

^agree with faller.

 

[anabolicmd]

As has been said, it is one muscle and although different excercises hit the muscles differently, there isnt an isolation excercise that just singles out the inner chest. However, tere are a few excercises that allow greater contraction, for example cable crossovers. With these, you can go a little farther than with flys for example, and that should help you contract your inner chest more fully. To get the full benefit, go past the point where your arms cross and flex and hold at the top.

 

[Dave949]

The pec (or any muscle) contracts as one unit and grows as one unit. You cannot stress or contract the inner portion of the pecs more than the outer portion of the pecs simply because the pec muscle (as other muscles) contracts as a WHOLE UNIT and does not contract in one area more than another area of the muscle. Inner pec development or shape is a genetic issue. Train hard and correctly and if you have the genetics to have a nice crease in the middle of your chest, you`ll get it.

 

[anabolicmd]

The pec (or any muscle) contracts as one unit and grows as one unit. You cannot stress or contract the inner portion of the pecs more than the outer portion of the pecs simply because the pec muscle (as other muscles) contracts as a WHOLE UNIT and does not contract in one area more than another area of the muscle. Inner pec development or shape is a genetic issue. Train hard and correctly and if you have the genetics to have a nice crease in the middle of your chest, you`ll get it.

Agreed, however some excercises allow you to flex better than others, and I find that I dont reach that max flex point unless my arms go farther over my body then in benches, flys or dips, hence my recomendation of max-range cable crossovers. You can squeeze the heck out of your pecs, and feel the entire muscle pump up, including the hard to hit middle.

 

[MR.DUMBELL]

try flies and cable crossovers or the peck deck, put like the other guys said your chest is one muscle

 

[NYBodyguard]

cable crossovers hard but controld helped me.

 

[gymtime]

The "inner chest" is often affected more by diet than anything else. It's not so much about building up your chest, as it is about removing the fat that covers it, especially the inner and lower areas.

 

[mr sparkle]

thanks for your replies

I think I'm gonna focus on building overall size, but I'm gonna put flyes in my routine to try to see if I can get any results from that. From what you guys are saying about not being able to work one part of the muscle specifically, I'm guessing that inner chest development just comes from overall development. Thanks for the help!

 

[NYBodyguard]

thanks for your replies

I think I'm gonna focus on building overall size, but I'm gonna put flyes in my routine to try to see if I can get any results from that. From what you guys are saying about not being able to work one part of the muscle specifically, I'm guessing that inner chest development just comes from overall development. Thanks for the help!

are you trying to achive the seperation line?

 

[MattRecc]

I would say just focus on the overall development, diet should take care of the rest. Also, the shape of your muscles would have a lot to do with it (i have the weirdest shaped chest ever) stupid fat people genetics from my family!!

 

[Synpax]

In Strength Training Anatomy, Delvier writes that you emphasze the inner pectoral area with cable crossovers.

 

[lavi]

At least you don't have a belly even with a 6 pack...

 

[NYBodyguard]

I would say just focus on the overall development, diet should take care of the rest. Also, the shape of your muscles would have a lot to do with it (i have the weirdest shaped chest ever) stupid fat people genetics from my family!!

had a friend that had a really bad chest he was overweight at one point etc. he came back to NY for New Years a total change (didnt see him for a year) his chest looked like he had them operated they where perfect.

I was amazed because he had a chest like a chic. (no gyno just the way it was)

my point is i now beleive any chest can be changed with the right routine

 

[Singleton]

In Strength Training Anatomy, Delvier writes that you emphasze the inner pectoral area with cable crossovers.

His recommendation suggests the impossible; you cannot contract only part of a muscle fiber.

You can separate upper and lower chest.
Upper -- clavicular head
lower -- sternal head

You can cut up and that will help show the line in the middle.

 

[Synpax]

Hmm, yeah. I understand what you are saying singleton. I will have to look into this further.

 

[anabolicmd]

His recommendation suggests the impossible; you cannot contract only part of a muscle fiber.

He didnt say "contract" he said emphasize, or target, which cable crossovers allow you to do because of the extended range of motion in the top position.

 

[bignate73]

He didnt say "contract" he said emphasize, or target, which cable crossovers allow you to do because of the extended range of motion in the top position.

so this is to say, you can "target" upper and lower parts of your biceps?

 

[Singleton]

Imagine holding a broken rubber band, one end between the index finger and thumb of each hand.

That's the muscle fiber.

When the rubber band is stretched, tension is distributed equally.

Now some exercises, like the cable crossover, will work the rubber band from a really stretched out position to a really contracted position, while others, such as flat bench, will work the rubber band through a shorter ROM.

Your pecs are divided into two groups of rubber bands. You have the clavicular head, which is one set of bands, and you have the sternal head, which is another set of bands.

So for your WHOLE chest, work pectoralis major.