Thread: How do I work the inside edge of chest

I have the same problem. Ive found if you put the pulley at the bottom and do cable crossovers upwards, it hits them good.

i take dumbbells and put them together with palms facing inwards. Then ly on a flat bench and press keeping falms facing inwards.

You can't fill in the gab with any certain excercises, you just need to try and make your chest as massive as possible. Genetics suck sometimes! By making your chest muscles(pecs) larger you may be able to make it look like you have filled the gab but you will never be able to only work that portion of the muscle. Thats like only working your upper abs or only working your lower abs, doesn't work.

Its true that you cant work just one part of a muscle. But in my reading, in my experiences, you can emphasize a certain part of the muscle more when lifting a certain way. In the case of the inner chest, why is it that it feels different when lifting the way I mentioned earlier? Also, why is it that the inner chest is more sore after I lift using the lift I mentioned above?

Lets not get into this discussion again..

close grip bench presses will work your inner chest

I heard squats work them good.

No, it's calf raises for inner chest LOL

Plus you must eat tons of lasagnia ...

Don't forget porn will make it grow too! Oh, we're talking inner chest. Ooppps.

Originally Posted by du510

Its true that you cant work just one part of a muscle. But in my reading, in my experiences, you can emphasize a certain part of the muscle more when lifting a certain way. In the case of the inner chest, why is it that it feels different when lifting the way I mentioned earlier? Also, why is it that the inner chest is more sore after I lift using the lift I mentioned above?

Its all about recruiting different muscle fibers and such. Once adjusted the body will no longer get as sore. Same reason we keep changing our routine, to keep the body guessing. But if you want a more detailed answer search there have been many posts on it, right now I have to be up in 4 hours to go away for the day so I need some rest lol.

"Building The Inner Pecs
Don't worry if your pecs aren't as full as you'd like, as many of you already know, the pectorals are often the slowest muscles to grow and can be very difficult to fully develop-especially if you're fairly new to bodybuilding. Even after developing good form on flyes and bench press, you may still find it difficult to build your inner pecs, even though your outer pecs are growing great. This is a troublesome area for everyone to develop. Help is here! To get the full, rounded mass you want in the entire pectoral region, you've got to perform the right exercises at the right intensity and focus intensely on that area.

What Exercises Work The Best?

1. Close-Grip Bench Press: I know what you're thinking…close-grip bench works the triceps, right? Well, yes…but if you concentrate on very strict, slow lifting and squeeze the pecs together at the top of the extension, you'll notice it really hits your inner pecs. Really concentrate on the pecs! Try to relax your arms as much as possible, letting the pecs take the brunt of the weight. Really squeeze them at the top to get the most burn for your rep! Just so you know, you will want to drop the weight down a little from what you do your normal benching on so as to get the form down and really focus on the pecs. Once you build up this area of the pecs, you will definitely go up in overall bench press.

How to grip the bar: Your hands should be in the range of shoulder width. See what works best for you. You may find that a few inches in from shoulder width hits the inner pecs hardest. So experiment a little with the grip to find what allows you to get the most work and stress carried by your pecs.

How to do the movement: Bring the weight down to your chest slowly at the count of 1…2… breathing in on the way down. Barely touch your chest before pushing the weight back up while exhaling to the same count of 1…2… Focus entirely on letting your pecs do the work. Hold it at the top for a count of 1…2…while squeezing your pecs together. Then lower the weight back down to the same count while you inhale. Make sure this is all in one fluid, strict motion (no bouncing!).

Sets: This is somewhat of a dispute. First of all, get your form down with lighter weight. Then, use a weight that you can get only 6-10 reps on for 3+ sets for definition and mass. For more definition, reduce the weight and go for 12-15 reps and 5+ sets. For more mass, go for 5-6 reps and heavier weight for less sets. Just remember to get your form down good and always lift slowly and strictly to get the most gains, develop the fullest pecs, and avoid ripping or tearing muscles.

Note: To get full pectoral development, it's good to add incline and decline close-grip bench into your chest day routine. This will build and work the upper and lower mid parts of the pectorals, respectively. Use the same method as with regular flat bench close-grip bench. Build massive and full pecs!!!
2. Flyes: Use the universal fly machine for this exercise. It works extremely well for hitting the pecs. The key to working and building the inner pecs with this exercise lies in your mind. Make your pecs squeeze together at completion of the movement and really flex them at the point where your arms are brought together. Do this movement slowly and strictly. Inhale as you slowly allow the weight to fall back on the stack, widening your arms. Use a fluid motion and exhale as your pecs force the weight up and your arms back together. This can be murder on your pecs…just what you want!

Sets, Breathing, and Lifting: Use similar breathing and lifting patterns as with close-grip bench. Do the sets similarly as well, although with flyes, it's recommended to do more sets that usual to really rip your pecs a new one.
3. Cable Crossovers: These intense pectoral isolators are especially known for etching deep striations into the pecs. Stress is placed on the entire pectorals especially the inner, lower and outer pecs, not to mention secondarily working the anterior deltoids.

How to do the movement: With your feet shoulder width apart, grasp the handles attached to the pulleys so that your palms face towards the floor with your arms slightly bent. Your arms should be extended diagonally upward. Bring your torso a bit forward to maximize the stress on your pectorals and hold this position for the duration of the set. Exhale as you force your hands down and together, primarily using pectoral strength to bring them to a position about six inches in front of your hips. Make sure the movement is strict, slow and in a semicircular arc. At the finishing position, try to hold it for about 5 seconds as if doing a "most muscular" pose, flexing your pecs intensely. Slowly allow the weight to lower back down and your arms to raise back up to the starting position. You can also perform this exercise kneeling on the floor or with one arm at a time to increase the concentration."
http://www.bodybuildbid.com/articles...pchest.html#in

Originally Posted by DeadBolt

You can't fill in the gab with any certain excercises, you just need to try and make your chest as massive as possible. Genetics suck sometimes! By making your chest muscles(pecs) larger you may be able to make it look like you have filled the gab but you will never be able to only work that portion of the muscle. Thats like only working your upper abs or only working your lower abs, doesn't work.

Thats true to a point. When working your abdominals, you are working your whole muscle. But to isolate (for lack of a better term) the lower ab muscles, you can alter the lift. To work the lower abs, leg lifts work great. The difference between leg lifts and a normal crunch/sit up is that your changing the axis/hinge point of the lift. And another way to develope lower abs is to sprint and plyo's which hurt but if the desire is there should be no problem.

Originally Posted by DeadBolt

You can't fill in the gab with any certain excercises, you just need to try and make your chest as massive as possible. Genetics suck sometimes! By making your chest muscles(pecs) larger you may be able to make it look like you have filled the gab but you will never be able to only work that portion of the muscle. Thats like only working your upper abs or only working your lower abs, doesn't work.

This is about as honest an answer as it gets.In a nutshell the bigger the pecs the less gap between them.Flys help and any other squeezing movement but it all comes down to filling the empty spaces.

i like DB flyes flat for this.
i genrally like BD flys at differing angles then the bar bell for chest workouts.

it is physiologically impossible to target part of a muscle, muscles either contract as a whole or not at all. using localized fatigue is a poor method of judging the mechanics of an exercise.

Originally Posted by thedude007

For some reason the middle of my chest, right where the two pex meet and between my upper and mid chest muscles, isnt very developed. How do I work right where my pex meet in the middle of my chest.

varried angled movements on butterfly machine. I like doin one arm at a time. I can get a much tighter squeeze between my pecs, using one arm at a time. Cable crossovers upper, and lower, just remember to squeeze. works great for me.

flys with cables at mid chest height and squeeze the muscle like your holding a pencil , also incline, same thing squeeze..

i agree with dave 100%, plus u have to have size to fill that in, it takes time but dave hit it right on the head. if your chest is small work it hard it will fill in the middle. it takes yrs not days or months to get that filled in. even on gear it still takes alot of time.

of course you can train certain parts of a muscle...
for the pecs, if you want to hit the upper portion, an incline bench press motion will target the pec minor. If you want to hit the lower part of the pec, a flat bench. I've never heard of being able to hit the medial more than lateral portion of the pec.
*The pec inserts on the sternum and inserts onto the humerus(upper arm).

subbed

Originally Posted by cheappinz

of course you can train certain parts of a muscle...
for the pecs, if you want to hit the upper portion, an incline bench press motion will target the pec minor. If you want to hit the lower part of the pec, a flat bench. I've never heard of being able to hit the medial more than lateral portion of the pec.
*The pec inserts on the sternum and inserts onto the humerus(upper arm).

All muscle groups which comprise the pecs contract together. Even in shoulder presses they're contracting. Incline and decline movements will only put the slightest bit more emphasis on regions, but nothing that would be noticeable in terms of hypertrophy. Altering angles of chest-dominant work is like any other muscle group: it's just to provide a variety of stimuli.

09-04-2004, 07:43 AM How do I work the inside edge of chest
Six years ago.

Nice threadbump, Freshmuscle. Ask us all how we like you so far.

Originally Posted by Built

09-04-2004, 07:43 AM How do I work the inside edge of chest
Six years ago.

Nice threadbump, Freshmuscle. Ask us all how we like you so far.

I like him better than Dr.Abs but that's not saying much.

Originally Posted by Built

09-04-2004, 07:43 AM How do I work the inside edge of chest
Six years ago.

Nice threadbump, Freshmuscle. Ask us all how we like you so far.

Bunch of that going on lately. I especially hate it when I don't notice the thread is years old and respond to the threadbumper.

Originally Posted by MDR

Bunch of that going on lately. I especially hate it when I don't notice the thread is years old and respond to the threadbumper.

Shit, I didn't notice either.

Time to raise hell like it's 2012

it dont bother me that someone talked about a thread from 20 yrs ago. its basically the same. if u dont have muscle there fill it in.

if you want an easy way to develop the inner pectorals, then you should do close grip bench press. but, if you would rather not use the weight room for it, then it also works to do diamond pushups.