Exercises to hit the upper inner chest?

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    Exercises to hit the upper inner chest?

    Hey guys. Just wondering what exercises you guys do to develop the upper inner chest? My chest has good development everywhere except for the upper inner part.

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    I do chest flies on a machine, like a reverse rear deltoid (back of shoulders, I believe).

    At least for me, it's not so much finding an exercise to hit that part of the body, but flexing and tightening and straining that part of the body to stimulate growth. Which is what I do, focus on form and just KILL my inner chest. It's usually the last thing I do on my chest days.

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    thanks guys.

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    at the end of each set of flies I like to push my hands together at the top of the movement (no dumbell) and just hold it for an isometric contraction for about 10-15 seconds. I feel that in the inner chest top to bottom but I'm sure if you set the bench to an incline you'd get the upper part more involved
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    Regardless of what others says I still feel you can target an area more than another my 2 favourites for upper/inner chest are underhand crossovers and incline smith machine presses
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    Take this... (press machine)


    and this... (EZ curl-cable bar)


    Place it inbetween the parallel handles on the machine.
    place your hands in the CLOSE GRIP position and push.

    Don't worry, the grips on the machines handles will stick just fine with the bar, and it will rock your inner chest

    (only works if your gym has the handles that look similar to the ones in the photo)
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    Muscle fibers either contract or they do not. There is no partial contraction and the muscle fibers in the "inner chest" go all the way to your shoulder. Inner chest development suggests you are growing a muscle fiber unevenly on one side, that just logically can't happen. At least in the upper lower argument the whole fiber is suppose to be growing.

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    incline dumbell press for the win

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    Quote Originally Posted by ihateschoolmt View Post
    Muscle fibers either contract or they do not. There is no partial contraction and the muscle fibers in the "inner chest" go all the way to your shoulder. Inner chest development suggests you are growing a muscle fiber unevenly on one side, that just logically can't happen. At least in the upper lower argument the whole fiber is suppose to be growing.
    This +1.

    If your "upper inner" chest isn't as pronounced as you'd like you just need to put on more muscle. Your genetics have given you a certain muscle shape, theres not much you can do about it besides grow and see how your shape reveals itself!
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    Quote Originally Posted by Gazhole View Post
    This +1.

    If your "upper inner" chest isn't as pronounced as you'd like you just need to put on more muscle. Your genetics have given you a certain muscle shape, theres not much you can do about it besides grow and see how your shape reveals itself!
    This +2.

    Genetics are a bitch, but your origins and insertions don't change no matter what you lift or at what angle.

    It's like when people say they want to train their inner or outer bicep. It just doesn't exist. Different angles put different types of force through a joint, which is what muscles move - but it doesn't develop any differently even if it FEELS different. That feeling is just the different type of force that your joint isn't used to (which can be a very bad thing actually).
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    thanks guys great info. Ill try the exercises you guys suggested and see if it helps

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    I have been doing some neck presses on a flat bench pointer finger around power ring and I can see a diffrence

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    there actually is an inner and outer bicep. That's why it's called a BIcep
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    Until there is concrete proof that what we say is incorrect I will continue you train based upon it.

    If i bench wider my outer chest grows more, if i switch closer my middle chest grows, if i go decline my lower chest grows.

    if I vary my foot position my quads grow differantly, this I know to be 100% true in my case.
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