inner pecs

[ZGzaZ]

Hey guys, I'm having trouble building mass in my inner pecs, the rest upper and outer are doing fine, but I cant seem to build inner very well. I usually hit the cable crossovers 3 sets of 8-10....should I up the weight and drop the reps here?? or can someone give me another good inner pec building exercise besides flies, as i do them too.

 

[HANSEL]

Close grip barbell press and barbell press while lying flat on the floor works IMO.

 

[Debaser]

There's no such thing as an inner pec.

Ironically, close grip benches would be worse than regular benches because they work mostly the triceps as opposed to the chest anyway.

 

[PolishHammer1977]

There's no such thing as an inner pec.

Ironically, close grip benches would be worse than regular benches because they work mostly the triceps as opposed to the chest anyway.

I usually read what you write and think to myself, "what is debaser thinking". You are correct D and I stand corrected.
Keep that strong knowledge coming brother.

 

[HANSEL]

because they work mostly the triceps as opposed to the chest anyway.

True, however the portion of the chest it does work would be the targeted area.

 

[needsize]

Just concentrate on adding overall mass, the middle will come up with the rest of it

 

[gymtime]

That "inner chest" you're looking for is as much a matter of removing fat than building your chest. Many say that that line between your pecs is found in the kitchen, along with your abs.

 

[DrBones]

That "inner chest" you're looking for is as much a matter of removing fat than building your chest. Many say that that line between your pecs is found in the kitchen, along with your abs.

Couldn't have said it better myself.....
However, he already has quite low bodyfat if my memory serves me correctly from his pictures...

Just concentrate on adding overall mass to your chest and you will get what you are looking for.... takes time bro..

 

[TxRugby_8]

That "inner chest" you're looking for is as much a matter of removing fat than building your chest. Many say that that line between your pecs is found in the kitchen, along with your abs.

very very true. to add detail though, i like to do heavy pec dec for 3 sets of 8, really squeezing in the middle. then i do cable crossovers for 4 sets of 15. i normally only do this during cutting though.

 

[louden_swain]

You must build mass in order to see an inner chest. This comes from performing heavy compound movements. As other people say, there is no inner pec.

 

[Debaser]

very very true. to add detail though, i like to do heavy pec dec for 3 sets of 8, really squeezing in the middle. then i do cable crossovers for 4 sets of 15. i normally only do this during cutting though.

All you're doing is taking away from your chest's ability to recover by doing all those sets. Those do not "add detail" whatsoever. It's really simple:

A. To make the inner chest area appear more cut, chiseled, striated or whatever, LOSE BODYFAT. Cable crossovers (which fuck up your shoulders eventually by the way) and other such worthless exercises do nothing but tax your recovery

B. To get an inner chest in the first place, GAIN MASS. You can't just add muscle into the inner area or your chest, you have to gain overall mass and it will fill out on it's own.

 

[TxRugby_8]

All you're doing is taking away from your chest's ability to recover by doing all those sets. Those do not "add detail" whatsoever.

Everybody's differant their chief. People respond differant to differant excercises, sets , and reps. Quick question though; when a powerlifter performs 6-8 sets on bench, squat, or deadlift, is that still to many sets? i'm pretty sure they're able to recover just fine.

Cable crossovers (which fuck up your shoulders eventually by the way) ? they shouldn't if you actually work out and warm up your rotator cuffs. but i'm sure that's a worthless exercise too that is just a waste of time and energy.

thanks for all the help though, i'll make sure to file it away next to bill phillips programs.

 

[Debaser]

The point is, do you really think that doing a cable chest isolation movement is going to do more for your chest than a 350 lb bench press? I think not. If you're doing 4 sets of 15 of those you are spinning your wheels my friend. Funny how you're talking about Bill Phillips programs, yet I bet your "chest day" is something like this:

Bench press 4 x 10
Incline bench 3 x 10
Cable Crossovers 4 x 15

Or probably even more, that looks a helluva lot more like EAS, bodyforlife, bill phillips than what I do.

I've added 35 pounds of mass in about 8 months, drug free. I haven't TOUCHED a cable crossover or flye, and have never done more than 2 work sets for chest in a workout. Almost always one set (with rest pause).

Yes, some powerlifters do overtrain, that's very general what you said though. If you do 8 sets of deadlifts that are work sets, I don't care if you're ronnie coleman you'll overtrain on that. If you're talking about 6 warm up sets and 2 worksets, or up to a few 1RMs or something, then that's different entirely.

And everyone is not as different as you think.

 

[casualbb]

Powerlifter training often involves many heavy sets, none of which are taken to failure. It is because of this that they can recover well enough to train somewhat frequently.

-Casualbb