Hey guys try these two techniques during your next pec routine and tell me how your middle chest feels the next day.lol.
Technique 1: Half-reps
At the end of any barbell or dumbell movement you do, perform half-reps to failure. Lets say your dumbell pressing 70lbs. for 10 reps. Once you hit failure, go form the top of the motion, to about two to three inches down, then back up all the way until failure sets in again. This trick will light a fire on your chest! To make it hardcore do a drop set with 1/2 reps at the end of it.
Exercise: One-handed pec deck:
This exercise puts the stress right on your middle chest, so get ready for the pump of your life!
Do one arm at at time. Using the other hand to support you body from moving(maybe grab the bottom of the seat, or whatever keeps your body held down). Go from the start of the range of motion all the way to the other side as far as you can. Try to reach the delt on your stable arm. These build defenition so go for a rep range that burns you up. Drop sets or ascending sets make this exercise even more brutal.