Working inside of chest

[JoBu]

It seems like I'm usually sore/fatigued in the upper and outter part of my chest...where the muscle comes down from the shoulder joint. What I really need now is to work the inside where the muscle attaches to the breast bone. Genetics are part of my problem...I've got a solid 1/2-3/4 inch between my pecs where there is nothing but bone covered with skin before the muscle starts on each side. BUT, I'd still like to increase the size/definition in the middle...expecting that I'll never be able to get my pecs to meet in the middle. What do you all suggest? Currently I do flat bench (5x5), incline DB, dips, and sometimes inclind press on the Hammer machine when I don't have a spotter to do flat bench. Should I add some declines?

 

[Dorian'sDisciple]

bro,there is no inner chest

 

[JoBu]

I'm not suggesting there are distinct muscles on the inside...

 

[desman]

bro, do some dumbbell flyes, keep arms at 90 degrees and pretend you are hugging a tree, should bring chest in closer

 

[variation]

I feel your pain, I love how the connected inner chest looks, though mine doesn't do it, I'm just hoping it will get better as my chest in general grows bigger.

though when I lean forward on dips, I really, really.. feel it in the center if the chest, don't you?

 

[JeSt3r]

also...do dumbell press...but at the top turn the dumbells so they are parrallel with yor body...this will make you flex to a point should help you build up the inner pec

 

[JoBu]

See what I'm talking about? Pic is a year old but illustrates my problem.

 

[PancakeFiend]

dumbell presses and flys... emphasize the contraction at the top maybe squeeze that area as hard as you can for 5 secs also try cable crossovers and cross your hands, i feel the area around my sternum when i do this. Try to squeeze at that junction of the movement as well.

 

[Dial_tone]

bro, do some dumbbell flyes, keep arms at 90 degrees and pretend you are hugging a tree, should bring chest in closer

 

[supreme]

Well we all no there is no inner chest muscle but here are two tips that I stole from Charles Poliquin to increase the intensity on the sternal portion of the pectorals:

1) when you bring the DB's together at the top, extend your wrists back and then push the wrists together to get a greater ROM in the movement. (so you touch your wrists together at the top, not the DB's.)

2) do 1 & 1/4 reps i.e. do a full concentric, pause for a isometric contraction at the top and then do a 1/4 eccentric, go back to the isometric and then a full eccentric lowering

S

 

[ProtienFiend]

overall chest development should help in itself...

i wouldnt be too worried about it now...

 

[theoak01]

overall chest development should help in itself...

i wouldnt be too worried about it now...

exactly,once your chest grows they should come together

 

[JoBu]

That's the root of my problem...my chest just doesn't grow. I used to do primarily DB work...incline, decline, flat...mostly presses. about 6 weeks ago I started doing flat bench on a regular basis...5X5. I had some progress for a couple weeks after I found the proper weight and then took a step back for some reason. I've also been doing dips after the 5x5 and finishing off with incline DB presses. Tonight I did DB declines instead. I'm just having a hard time finding the right combination of lifts to work for my chest...and it sucks!

exactly,once your chest grows they should come together

 

[BOOEY]

That may be your problem, doing 3 types of presses in one routine (flat, incline, decline). Focus on one or two and follow up with flyes or crossovers. Also, switch between going heavy and going light every few weeks, see if it helps.

 

[BodybuildingUniverse]

dumbbell work and close grip bench always hit my inner chest good, making a good line

 

[theoak01]

lately what I have found to make my chest grow is incline bb 4 sets,flat db 4 sets,dips 5 sets ,2 sets of cable crossovers and in the last 6 weeks my chest has visably gotten bigger,may seem like overtraining but it wasnt growing on under 10 sets so I decided to up the workload

id say stick to the dips for a while,they may be all the difference,I feel they have been for me

 

[JoBu]

I don't do all those presses in the same workout. I was just saying that I've used them all. I typically do 5 sets of flat BB, 3 sets of some variation of DB press, and 3 sets of dips.

That may be your problem, doing 3 types of presses in one routine (flat, incline, decline). Focus on one or two and follow up with flyes or crossovers. Also, switch between going heavy and going light every few weeks, see if it helps.

 

[jayjuicer9]

Great post and replys..I have been having the same issue and will work on all that has been discused in the gym on friday..Thanks guys