BcHawk_99

which exercises hit the inner chest the best...this is what im doing for chest workout..

Bench 3 sets of 15,12,10
Incline Press 3 sets of 15,12,10
DB Flies 3 sets of 15,12,10
cable Cross overs 3 sets of 15,12,10

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Irons77

Pec-deck

Soreness is weakness exiting the body.

BcHawk_99

Thanks man..My gym doesnt have a Pec Deck machine..is there any other exercises that i can substitute for the pec deck..

No One Forces me to run into a Burning Building..

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tomuchgear

incline bench

tomuchgear

oh and cable cross over

IJ300

DB curls in the squat rack.

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PreMier

sorry to break it to you bro, but you cannot isolate a specific portion of a muscle. whats that mean? it means irons77 and tomuchgear dont know what the fuck they are talking about. pec major is one muscle, and you cant shape it by building certain areas of it up. so just focus on a solid routine, eat, and it will eventually fill in when you get bigger

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Alleyezonme

yeah and personally i think your doing to many exercises for one muscle, ur probably doing more harm then good in terms of growth, i woodnt do more then 4 sets on any 1 muscle, unless u can only get like 3-4 reps

Witchblade

Yes. FAQ.

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Metallibanger

Aren't you ashamed of your avatar?

Metallibanger

Choose exercises that allow you to bring your hands close together at the end of the movement, and squeeze hard your pecs in that position. Use your mind-muscle connection

nartic

From your workout list The DB flyes work great for inner chest just make sure
you bring the dumbbells till they touch each other to emphisize on the inner chest. These are your best mass builders for inner chest do on an incline if you are lacking the line in the middle of your chest on the upper chest.
If your looking to shape your inner chest Pec-Deck is a great addition to your workout.

nartic

Hah at least I look better then you look at your Avatar an look at mine your a funny one PreMier. You can shape your chest don't pay attention to this clown.

lucifuge

Amen

Scarface30

so what exercises can I do to shape the inside of my quads?

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Gazhole

So knowledge is dependent on the size of somebody's muscles, now?

I already made my points about this subject in another thread (http://www.ironmagazineforums.com/tr...-knee-why.html (No development on outside of leg, just above knee. Why?)).

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

Scarface30

that's some great info Gaz. you should do something in your blog about that.

but that still doesn't answer my question about working the inside of the quad!!!

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14 more victories + 61 more games + 3082 more minutes + 8 more shutouts

PreMier

wow.. neither of you can support your side of the argument so you have to talk negatively on how i look. what, are you in 3rd grade? grow the fuck up.

the chest is ONE muscle. there isn't an isolation move for the inner/middle part of your upper chest. let me use an analogy courtesy of pitboss for those that dont understand physiology.. so we are on a page and half of everyone saying no you can not make one section of your chest grow. it all grows or doesn't grow at all.

it's like watering a tree. if you water only the south side will the north side stop growing??? i isolated the water and the south should be growing more than the north right?? NO it's the same freaking tree!!!!

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

PreMier

i suggest you read up, or search the forums http://www.ironmagazineforums.com/tr...per-chest.html (Incline for upper chest?)

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Gazhole

I was thinking about it, but its REALLY basic physiology that you can find in literally any physiology textbook on the first page. Its basic, basic stuff and shouldnt really be given a whole article. Itd be like writing an article called "food gives you energy!".

And if you want to isolate the inside of the quad, you should take a really really wide stance so you are basically doing the splits, and then squat up from that.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

Gazhole

Right on, P.

Its hard to have a battle of wits with an unarmed man.

http://sdatrainingprograms.blogspot.com - Updated 25/04/08

tomuchgear

it is proven that certain areas target parts of your body better than others no you cant spot train your chest, but you can do diffrent exercises to switch things up to make for some new growth. im sorry that i did not specify i figured with as many people who have stated you cant isolate your chest that it would not need to be stated.

tomuchgear

as for you premier why dont you try having a educated conversation or add a helpful tip before you say some one doesnt know what the fuck they are talking about.

tomuchgear

oh and i meant you cant isolate parts of your chest sorry forgot to put the parts in previous statement.

Gazhole

Im all for varying exercises, but its just for the sake of variation rather than to "target a weak spot", yknow?