Inner Chest-Genetics?

Rocco32 · 01-18-2004, 06:58 AM

I'm looking at pic's of BB's and people who compete and they have a great inner chest, it almost connects. If I stuck my finger inbetween their pecs and they flexed, I'd probably loose my finger!

Now on my chest you could probably fit a baseball bat inbetween my pecs and still have room to swing it around!

Just wondering if it has alot to do with Genetics or do I need to get off my arse and focus inner chest more? If I do, what exercises should I prioritize for that?

**P-funk** · 01-18-2004, 08:01 AM

you can't target any part of the chest. The pectorallis major is one muscle that contracts one way. You can not work the "inner pec" or the "upper chest" as some have been led to believe.

Yes, muscle attachments are genetic.

Best advice I can give ya: Just keep hammering the chest and when you diet down completely you will hopefully se the defenition that you want.

plouffe · 01-18-2004, 09:31 AM

Yeah, I'm blessed with some good cleavage

Flex · 01-18-2004, 10:25 AM

Quote:

Originally posted by P-funk
you can't target any part of the chest.

What??? of course you can.

for example, try doing only incline presses for a year straight. your upper pecs will blow up, and your lower pecs (the "sweep" from your armpit to your nipple) will not develop at all.

to work on inner chest, do close grip chest exercises and cable crossovers/flys

plouffe · 01-18-2004, 02:34 PM

Yeah but he won't devolped the closer looking pec's.. He'll still have the gap.

plouffe · 01-18-2004, 02:35 PM

Enless his chest is just flat, and undeveloped which may be the case

**Prince** · 01-18-2004, 02:38 PM

Quote:

Originally posted by P-funk
you can't target any part of the chest. The pectorallis major is one muscle that contracts one way. You can not work the "inner pec" or the "upper chest" as some have been led to believe.

100% correct!

greekblondechic · 01-18-2004, 04:15 PM

here is what i have heard: make sure you are bringing the bar all the way down when benching..

sounds logical..

Rocco32 · 01-18-2004, 04:47 PM

Quote:

Originally posted by plouffe
Enless his chest is just flat, and undeveloped which may be the case

Haha, lol. I'm remembering that buddy. Payback will come soon!

**P-funk** · 01-18-2004, 06:37 PM

Quote:

Originally posted by Flex
What??? of course you can.

for example, try doing only incline presses for a year straight. your upper pecs will blow up, and your lower pecs (the "sweep" from your armpit to your nipple) will not develop at all.

to work on inner chest, do close grip chest exercises and cable crossovers/flys

this statment is so mis-informed.

Flex · 01-18-2004, 06:41 PM

Quote:

Originally posted by P-funk
this statment is so mis-informed.

why is it misinformed? you said you can't target a specific area, so i said if you only did inclines, you're lower chest won't develop. Whats so misinformed about that?

**P-funk** · 01-18-2004, 06:58 PM

because if you do inclines your hole chest will develop...not just the upper portion. The muscle still contracts the same way.

Flex · 01-18-2004, 07:08 PM

i agree it contracts the same way, but i do think you can "target" certain areas.

**P-funk** · 01-18-2004, 07:10 PM

Quote:

Originally posted by Flex
i agree it contracts the same way, but i do think you can "target" certain areas.

that's fine.....I am not going to argue about it.

Go PATS

Flex · 01-18-2004, 07:23 PM

Quote:

Originally posted by P-funk
that's fine.....I am not going to argue about it.

Go PATS

good, cuz i dont wanna argue either

p.s. GO PATS

Mr.No · 01-18-2004, 07:49 PM

P-funk, I'm just curious...if you can stimulate the whole chest with only one excercise, and according to you it doesn't matter which one... then what is the point of all the different excercises there are for the chest and why all the people including profesional bodybuilders chose to do variety instead of doing only one?
I'm not implying that you are wrong, I'm just confused now.

Flex · 01-18-2004, 07:56 PM

Quote:

Originally posted by Mr.No
P-funk, I'm just curious...if you can stimulate the whole chest with only one excercise, and according to you it doesn't matter which one... then what is the point of all the different excercises there are for the chest and why all the people including profesional bodybuilders chose to do variety instead of doing only one?
I'm not implying that you are wrong, I'm just confused now.

thats exactly what i was wondering myself.......

**P-funk** · 01-18-2004, 07:57 PM

By changing the angle of the bench (ie flat, decline, incline) you are altering the plane of motion you are working in.....flat=transverse, incline=trans-frontal, decline=trans=sagital.

By changing the plane of motion you are working in you are changing the musculature slightly and the muscles which are the prime movers.....examples would be in the flat bench the pectorallis major in the prime mover (transverse plane). For the incline your stress is shiftes slighlty to the anterior delts (more so than in the flat bench). Decline, becasue it is in the trans-sagital plane is recruiting more of the latisimus dorsi and teres major as your shoulder joint is moving in more of an adduction fashion.

Most bodybuilders switch around between the three becasue the THINK they are targeting certain areas. However, most bodybuilders no very little about biomechanics.

It is however important for us to switch around and not stay with one bench becasue it is imprortant to be strong in all planes of motion to balance out the muscles around the joint and create better joint stabalization.

I hope that helped.

peace,
patrick

Mr.No · 01-18-2004, 08:05 PM

Thx P, sounds like a logical explanation.

Premo55 · 01-18-2004, 08:12 PM

P-Funk, what is your personal chest regimen? Typically I go with:

LOW REP/POWER
Flat DB Press 4x6 last set 1 dropset
Incline DB Press 4x6 last set 1 dropset
Decline DB Press 5x5 last set 1 dropset
Weighted dips 6x4 last set dropset to failure with bw

HIGH REP
Flat DB Press 8x3 last set 1 dropset
Incline DB Press 8x3 last set 1 dropset
Decline DB Press 8x3 last set 1 dropset
Weighted dips 6x4 last set dropset to failure with bw

SUPERSET
Flat DB Press 5x5 superset flat DB flyes 6x4
Incline DB Press 5x5 superset incline DB flyes 6x4
High pulley cable crossovers 6x4
Weighted dips 6x4

Peace.

**P-funk** · 01-18-2004, 08:17 PM

Right now I train everyhting 2x's per week

My chest workouts switch between heavy/explosive/power days and a light day (high reps or high velocity training..ie fast reps). Exercises very week to week. I have my next three weeks of training written out in my journal if you want all the specifics with regard to exercisesm rest intervals, rep ranges and intensity (precieved amount of effort in relation to 1RM).

cpa55 · 01-18-2004, 09:50 PM

So you are saying that a pec-dec, close grip bench press or doing flyes does not target the inner pec?

**Prince** · 01-18-2004, 09:58 PM

correct, you cannot 'target' the inner pec.

supertech · 01-18-2004, 10:15 PM

Quote:

Originally posted by cpa55
So you are saying that a pec-dec, close grip bench press or doing flyes does not target the inner pec?

Those are good to pre exhaust the chest.

WebMonkey · 01-19-2004, 02:26 AM

I was under the impression if you change your width of your grip on flat bench press that it actually hits the chest on the inner part a little harder than vs. going with a wider grip.

**P-funk** · 01-19-2004, 04:20 AM

Quote:

Originally posted by WebMonkey
I was under the impression if you change your width of your grip on flat bench press that it actually hits the chest on the inner part a little harder than vs. going with a wider grip.

This is the common thought. However, if you look at my early post on planes of motion you will find that this is not so. Actually, taking a closer grip wil move your forearms in closer to your body, changing the angle of the humerus, thus changing the plane of motion from transverse to sagital. Really, by taking a closer grip there is less chest involved and more tricep becasue the torque on the the elbow is increased due to the fact that the eccentric portion is putting you in more elbow flexion.

01-18-2004, 06:58 AM	#1
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,316 Photos: 18	Inner Chest-Genetics? BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com I'm looking at pic's of BB's and people who compete and they have a great inner chest, it almost connects. If I stuck my finger inbetween their pecs and they flexed, I'd probably loose my finger! Now on my chest you could probably fit a baseball bat inbetween my pecs and still have room to swing it around! Just wondering if it has alot to do with Genetics or do I need to get off my arse and focus inner chest more? If I do, what exercises should I prioritize for that?
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

01-18-2004, 08:01 AM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,234	you can't target any part of the chest. The pectorallis major is one muscle that contracts one way. You can not work the "inner pec" or the "upper chest" as some have been led to believe. Yes, muscle attachments are genetic. Best advice I can give ya: Just keep hammering the chest and when you diet down completely you will hopefully se the defenition that you want.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-18-2004, 09:31 AM	#3
plouffe is bulking Join Date: Nov 2003 Location: Michigan Posts: 1,786 Photos: 6	Yeah, I'm blessed with some good cleavage
	These are my favorite faces : - - - Personal Bests: Bench - 235 Deadlift - 315 X 17 Squat - 315 X 11 40 yrd. - 4.65

01-18-2004, 02:34 PM	#5
plouffe is bulking Join Date: Nov 2003 Location: Michigan Posts: 1,786 Photos: 6	Yeah but he won't devolped the closer looking pec's.. He'll still have the gap.
	These are my favorite faces : - - - Personal Bests: Bench - 235 Deadlift - 315 X 17 Squat - 315 X 11 40 yrd. - 4.65

01-18-2004, 02:35 PM	#6
plouffe is bulking Join Date: Nov 2003 Location: Michigan Posts: 1,786 Photos: 6	Enless his chest is just flat, and undeveloped which may be the case
	These are my favorite faces : - - - Personal Bests: Bench - 235 Deadlift - 315 X 17 Squat - 315 X 11 40 yrd. - 4.65

01-18-2004, 04:15 PM	#8
greekblondechic I'm special :) Join Date: Dec 2003 Location: NJ Posts: 7,792	here is what i have heard: make sure you are bringing the bar all the way down when benching.. sounds logical..
	I can do it I WILL be a size 5.

01-18-2004, 06:58 PM	#12
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,234	because if you do inclines your hole chest will develop...not just the upper portion. The muscle still contracts the same way.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-18-2004, 07:08 PM	#13
Flex FLEXecutioner Join Date: Sep 2003 Location: Pomping Iyuhn Posts: 6,278 Photos: 2	i agree it contracts the same way, but i do think you can "target" certain areas.
	You're a funny guy, Sully, I like you. Dat's why I'm going to kill you lahst. * Got juice?Need Motivation?How to Train* Arnold vs. Ronnie vs. Haney vs. Sergio YEAH BUDDY...LIGHT WEIGHT!Ahhnold*

01-18-2004, 07:49 PM	#16
Mr.No Progressing... Join Date: Dec 2003 Location: On the beach Posts: 73	P-funk, I'm just curious...if you can stimulate the whole chest with only one excercise, and according to you it doesn't matter which one... then what is the point of all the different excercises there are for the chest and why all the people including profesional bodybuilders chose to do variety instead of doing only one? I'm not implying that you are wrong, I'm just confused now.

01-18-2004, 07:57 PM	#18
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,234	By changing the angle of the bench (ie flat, decline, incline) you are altering the plane of motion you are working in.....flat=transverse, incline=trans-frontal, decline=trans=sagital. By changing the plane of motion you are working in you are changing the musculature slightly and the muscles which are the prime movers.....examples would be in the flat bench the pectorallis major in the prime mover (transverse plane). For the incline your stress is shiftes slighlty to the anterior delts (more so than in the flat bench). Decline, becasue it is in the trans-sagital plane is recruiting more of the latisimus dorsi and teres major as your shoulder joint is moving in more of an adduction fashion. Most bodybuilders switch around between the three becasue the THINK they are targeting certain areas. However, most bodybuilders no very little about biomechanics. It is however important for us to switch around and not stay with one bench becasue it is imprortant to be strong in all planes of motion to balance out the muscles around the joint and create better joint stabalization. I hope that helped. peace, patrick
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-18-2004, 08:05 PM	#19
Mr.No Progressing... Join Date: Dec 2003 Location: On the beach Posts: 73	Thx P, sounds like a logical explanation.

01-18-2004, 08:12 PM	#20
Premo55 Mic Murderer Join Date: Jul 2003 Location: Toronto, ON Posts: 1,059	P-Funk, what is your personal chest regimen? Typically I go with: LOW REP/POWER Flat DB Press 4x6 last set 1 dropset Incline DB Press 4x6 last set 1 dropset Decline DB Press 5x5 last set 1 dropset Weighted dips 6x4 last set dropset to failure with bw HIGH REP Flat DB Press 8x3 last set 1 dropset Incline DB Press 8x3 last set 1 dropset Decline DB Press 8x3 last set 1 dropset Weighted dips 6x4 last set dropset to failure with bw SUPERSET Flat DB Press 5x5 superset flat DB flyes 6x4 Incline DB Press 5x5 superset incline DB flyes 6x4 High pulley cable crossovers 6x4 Weighted dips 6x4 Peace. Last edited by Premo55 : 01-18-2004 at 08:22 PM.
	T DOT O.

01-18-2004, 08:17 PM	#21
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,234	Right now I train everyhting 2x's per week My chest workouts switch between heavy/explosive/power days and a light day (high reps or high velocity training..ie fast reps). Exercises very week to week. I have my next three weeks of training written out in my journal if you want all the specifics with regard to exercisesm rest intervals, rep ranges and intensity (precieved amount of effort in relation to 1RM).
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-18-2004, 09:50 PM	#22
cpa55 Registered User Join Date: Sep 2003 Location: alabama Posts: 50	So you are saying that a pec-dec, close grip bench press or doing flyes does not target the inner pec?

01-18-2004, 09:58 PM	#23
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,200 Blog Entries: 25 Photos: 313	correct, you cannot 'target' the inner pec.
	Support the Board Sponsors: SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements AtLargeNutrition - Optimize Your Body MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! CHECK OUT THIS NEW 6-PACK-ABS PROGRAM!

01-19-2004, 02:26 AM	#25
WebMonkey Registered User Join Date: Nov 2003 Posts: 34	I was under the impression if you change your width of your grip on flat bench press that it actually hits the chest on the inner part a little harder than vs. going with a wider grip.
WebMonkey Registered User Join Date: Nov 2003 Posts: 34