inner chest exercises

[yukojin]

what exercises are good for working on the inner chest?i do bench presses mostly but that works more on the outer pecs doesnt it?:eh:

any suggestions

[xidious]

Close grib bench (although it only works the inner pecs halfway through the RM after that the outer pecs and triceps take over), dumbbell flys, high cable cross overs, low cable cross overs.

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.bodybuilding.com/fun/pecs.htm#inner

[anfeyd]

http://trickstutorials.com/forum/showthread.php?t=6417

[karategirl11]

if you dont want to use weights, you could always do push ups with your hands put together in a diamond/triangle shape.

[Drex]

if you dont want to use weights, you could always do push ups with your hands put together in a diamond/triangle shape.


Doing so puts more concentration on your triceps more than your chest.

[karategirl11]

Doing so puts more concentration on your triceps more than your chest.

:eh: oh ...oh well *shrugs*

[Valbert]

I'm pretty sure you can't emphasize your inner or outer pecs, considering the muscle fibers run horizontally.

[Drex]

:eh: oh ...oh well *shrugs*


No worries :tongue:

[DeeJay]

My crappy pecs aren't getting any bigger, just more defined.

[Weingeist]

cable crossovers rock

[Kipper]

Doing so puts more concentration on your triceps more than your chest.

Actually, it doesn't. In benching, it does, but not in pushups.

Bench: Does psyching up prior to big lifts help? Well, British researchers found being psyched helps accelerate the bar out of the bottom and increase peak force 8 percent, at least for benching.

Watch those hands too. A study by Canadian researcher Greg Lehman found the conventional wisdom that wider grip puts more stress on the pecs was true, while a narrow grip doubled stress on the triceps. Oddly enough, if you incorporate pushups in your program, keep those hands close together. EMG's have shown such hand placement produces the greatest muscle activation in the pecs and triceps.

Source: http://www.t-nation.com/readTopic.do?id=830008