Whats the BEST exercise for inner chest.

[N_F_C]

Hey guys.
What exercise do you find works your inner chest the best?

 

[Lift Chief]

You can't really isolate your inner chest- just work on bringing up total chest development and it will improve. Also, it may just be your genetics- which you cant do anything about- but improving your overall chest will help.

 

[RusPA81]

Close grip presses will work your inner chest.

 

[Lord_Suston]

Close grip presses will work your inner chest.

Nope, close-grip works tricepts and to a lesser degree chest. Your pecs insert on your humerus and originate on your sternum, so when your chest contracts the whole muscle group contracts not just part of it. Are muscles are not compartmentlized, hence when they contract all the fiber contract from the insertion and orgination inwards.

 

[RusPA81]

Nope, close-grip works tricepts and to a lesser degree chest. Your pecs insert on your humerus and originate on your sternum, so when your chest contracts the whole muscle group contracts not just part of it. Are muscles are not compartmentlized, hence when they contract all the fiber contract from the insertion and orgination inwards.

Well i know that close grip presses are primarily a tricep exercise. I just think that close grips hit in inner chest and can be used as a supplement to actual chest training to provide more emphasis on your inner chest.

 

[b fold the truth]

I feel it a lot when doing board presses with different grips...mostly closer grips than wider.

B True

 

[Scaggs]

I think Cable crossovers are the best for inner chest. Thats what gives you the nice split.

Scaggs

 

[Tony104104]

I don't see how you can work the "inner chest." Isn't the pectoral muscles only divided by major and minor?

Please explain....

 

[louden_swain]

When I started performing close grip bench presses in 1995, my inner chest developed rapidly. I have also had good luck with dumbbell flyes, as they stimulate muscle fibers throughout the entire chest. Parallel dips are also a great inner chest builder.

 

[gymtime]

I don't see how you can work the "inner chest." Isn't the pectoral muscles only divided by major and minor?

Please explain....

You can't really. There is no "inner chest" excersise.

Most of the time however, when people want to develop that area, they're asking the wrong question. It's really not so much a matter of chest development as it is a matter of removing the fat that's covering that sternum area.

So the answer is.....DIET!

 

[louden_swain]

I think some exercises are better than others. Chest exercises that are good for hitting the inner chest are the ones that force you to squeeze your inner chest together. This includes the exercises that I listed above.

 

[edgecrusher]

The pec truly is only one muscle. However, force can be applied to various areas of the muscle. Such is the case with a cable flye. When you are in the stretch position, the priamry emphasis is on the lateral portion of the pec as well as the shoulder. As you bring the handles together, (given the type of resistance) the emphasis, now moves into the medial portion of the pectorlas.

 

[Mindwraith]

Best bet is to keep working the whole muscle, for some reason my "inner chest" is more developed than the upper, I think this is partly due to my neglect on incline press. But I'd say doing dumbell flys would be best, supposedly Arnold worked mostly with 60 lb dumbells.

I heard cable crossovers were a useless isolation exercise, and dumbell flys are best.

 

[Lift Chief]

All you can really do is develop your overall pec. Genetics will dictate the shape and proportion of it. Although i do think by focusing on incline or decline you can bring up those areas of the chest somewhat. But in terms of inner and outer chest development that's gentics and bf%.