pec question

theLJ23 · 03-22-2008, 12:58 PM

im a pretty small guy and dont lift the heaviest of weights as a result but i have seen some pretty good gains. however, the interior part of my pecs (i dont know how to describe it well) but the area by where the pecs come together refuses to develop for me. i cannot see or feel any muscle developing there. i basically bench and do different variations of flys when i am focusing on my pecs. is there some other excercise i should use to help develop this part of my pecs? thanks a lot for any help

p.s. i attached a picture and tried to circle more or less i am having trouble making visible gains. thanks a lot

biggfly · 03-22-2008, 01:13 PM

You may get a mix of replies on this one. Some will say certain iso excercises will work certain areas of a muscle( flys, cable x-overs etc.) and some will tell you the pec muscle is ONE muscle and it develops as one muscle in whole. Meaning, you just have to keep varying your routine and motions, as well as volume/reps, and the muscle will "fill out" when it is properly and sufficiently worked. Seems that this sort of question is of debate and differing opinions on here. I have bought into the "one muscle" aspect, and just continue to work it as a whole muscle as opposed to outer/inner/upper/lower. Wait to hear feedback.

UFC rocks · 03-22-2008, 02:16 PM

Quote:

Originally Posted by theLJ23

im a pretty small guy and dont lift the heaviest of weights as a result but i have seen some pretty good gains. however, the interior part of my pecs (i dont know how to describe it well) but the area by where the pecs come together refuses to develop for me. i cannot see or feel any muscle developing there. i basically bench and do different variations of flys when i am focusing on my pecs. is there some other excercise i should use to help develop this part of my pecs? thanks a lot for any help

p.s. i attached a picture and tried to circle more or less i am having trouble making visible gains. thanks a lot

i know exactly what your problem is, the same thing happened to me. i was always thinking why i cant see the line in the middle showing the to halfs of the chest. the answer was simple, my chest wasnt big enough and therefore wasnt sticking out, so i couldnt see the separation between both sides of the chest. but like biggfly said this could start up another debate about wever you can work differnce areas of a muscle or not. i am with biggfly on this one just keep doing the compound exercises such as bench press both with dumbbells and barbell and dips. as the chest grows and gets bigger you will start to see the line in the middle.

theLJ23 · 03-22-2008, 02:20 PM

thanks for the help!

Irons77 · 03-22-2008, 02:26 PM

Try pec-deck

tomuchgear · 03-22-2008, 02:40 PM

one real question needs to be asked here what is your routine for chest. some times if a muscle is not developing it may be due to overtraining.

biggfly · 03-22-2008, 02:59 PM

Yes routine maybe a factor. I do agree with Irons as I feel pec-dec seems to give me that "squeeze" at the end of peak of the movement.

UFC rocks · 03-22-2008, 03:33 PM

come to think of it you said you are having trouble with visible gains, its could just be your body fat % is to high.

clayu86 · 03-22-2008, 07:36 PM

try flys, and the best that I know of for inner chest is close grip bench. It will explode your inner chest and also the added benefit of triceps.

Scarface30 · 03-22-2008, 07:44 PM

a lot of it also has to deal with genetics.

lucifuge · 03-22-2008, 07:50 PM

I personally don't feel you can target any specific area of the pec, simply because it is one muscle.
However with that being said, I can really feel my 'inner' chest area with cable crossovers.
Throw those in at the end of your chest work and really squeeze the contraction... you'll love the feeling.

Doublebase · 03-22-2008, 08:03 PM

How many reps and sets are you doing? Please post your chest routine.

Chevrolet · 03-23-2008, 01:42 PM

the answer is mass.

buening · 03-25-2008, 01:30 PM

Hell it could be anything from genetics to mass to routine to bodyfat %. One thing that has helped me for center insertion of the pecs is partial rep flies from the fully stretch position to about 45° angle from the floor. I get as much stretch as possible while not going so far as an injury and only do half the ROM to keep them in constant tension. Pretty much anything above the 45° angle the pecs can relax. Cable flies are a good alternative as well as flies on the reverse pec deck. I think the stretch is key....

clayu86 · 03-25-2008, 05:39 PM

anymovement where you have to squeeze your chest together is working the inner chest muscles...keep that in mind.

03-22-2008, 02:26 PM	#5
Irons77 Training like a bitch Join Date: Feb 2008 Location: Houston, Texas Posts: 824	Try pec-deck
	Soreness is weakness exiting the body.

03-22-2008, 02:40 PM	#6
tomuchgear is naked eatin cheetos Elite Member Join Date: Jan 2008 Location: ohio Posts: 1,670 Photos: 5	one real question needs to be asked here what is your routine for chest. some times if a muscle is not developing it may be due to overtraining.
	i bet in the world you live in every one is a pony, eats rainbows, and craps butterflys. there is no damn justice in the world.

03-22-2008, 07:44 PM	#10
Scarface30 C'Nucked Join Date: Apr 2007 Location: Halifax, Canada Posts: 1,779 Photos: 2	a lot of it also has to deal with genetics.
	Warning: Seismic Testing Zone Looks like the records will have to wait...

03-23-2008, 01:42 PM	#13
Chevrolet Registered User Join Date: Dec 2005 Posts: 84	the answer is mass.
Chevrolet Registered User Join Date: Dec 2005 Posts: 84

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03-22-2008, 01:13 PM	#2
biggfly Registered User Join Date: Mar 2008 Location: u.s.a Posts: 590 Photos: 2	You may get a mix of replies on this one. Some will say certain iso excercises will work certain areas of a muscle( flys, cable x-overs etc.) and some will tell you the pec muscle is ONE muscle and it develops as one muscle in whole. Meaning, you just have to keep varying your routine and motions, as well as volume/reps, and the muscle will "fill out" when it is properly and sufficiently worked. Seems that this sort of question is of debate and differing opinions on here. I have bought into the "one muscle" aspect, and just continue to work it as a whole muscle as opposed to outer/inner/upper/lower. Wait to hear feedback.

03-22-2008, 02:20 PM	#4
theLJ23 Registered User Join Date: Mar 2008 Location: Arizona Posts: 2	thanks for the help!

03-22-2008, 02:59 PM	#7
biggfly Registered User Join Date: Mar 2008 Location: u.s.a Posts: 590 Photos: 2	Yes routine maybe a factor. I do agree with Irons as I feel pec-dec seems to give me that "squeeze" at the end of peak of the movement.

03-22-2008, 03:33 PM	#8
UFC rocks Registered User Join Date: Dec 2007 Location: England Posts: 223	come to think of it you said you are having trouble with visible gains, its could just be your body fat % is to high.

03-22-2008, 07:36 PM	#9
clayu86 on your face fuckinclown Join Date: Feb 2008 Location: adsasdf Posts: 269	try flys, and the best that I know of for inner chest is close grip bench. It will explode your inner chest and also the added benefit of triceps.

03-22-2008, 07:50 PM	#11
lucifuge 100 Proof Chaos Elite Member Join Date: Apr 2006 Location: 1313 Mockingbird Lane Posts: 1,351 Photos: 14	I personally don't feel you can target any specific area of the pec, simply because it is one muscle. However with that being said, I can really feel my 'inner' chest area with cable crossovers. Throw those in at the end of your chest work and really squeeze the contraction... you'll love the feeling.

03-22-2008, 08:03 PM	#12
Doublebase Lightweight, Ya Buddy! Elite Member Join Date: Mar 2005 Location: Philly Posts: 6,636	How many reps and sets are you doing? Please post your chest routine.

03-25-2008, 01:30 PM	#14
buening Registered User Join Date: Jan 2007 Location: Decatur, IL Posts: 137	Hell it could be anything from genetics to mass to routine to bodyfat %. One thing that has helped me for center insertion of the pecs is partial rep flies from the fully stretch position to about 45° angle from the floor. I get as much stretch as possible while not going so far as an injury and only do half the ROM to keep them in constant tension. Pretty much anything above the 45° angle the pecs can relax. Cable flies are a good alternative as well as flies on the reverse pec deck. I think the stretch is key....

03-25-2008, 05:39 PM	#15
clayu86 on your face fuckinclown Join Date: Feb 2008 Location: adsasdf Posts: 269	anymovement where you have to squeeze your chest together is working the inner chest muscles...keep that in mind.