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Thread: Building pecs close to sternum?
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12-26-2004, 11:05 AM #1Banned
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Building pecs close to sternum?
I do wide and narrow bench presses and i have bigger pecs on the outside than the inside. They slant from the outsides to only a small region next to the sternum which doesn't pop out much. It doesn't look too bad but I was wondering whether the exercise has only been working the outside portion of the muscle and not the inner. Is there any way I can also encourage the inner portion of the sternal pec to grow? Would it be dumbbell flys?
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12-26-2004, 11:14 AM #2AR Hall of Fame
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Genetics will play the biggest role in the development you will see, even using all the correct exercises. Pressing movements for mass, flyes and cable crossovers for additional work in that area. Make sure to utilize the peak contraction.
~SC~
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12-26-2004, 11:22 AM #3Anabolic Member
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Hold & squeeze the contraction as Swole said. Perform some iso-tension techniques are push /force your bood using your palm of hand towards the inner region may help. Works for myself. Using too wide or excessive grip can target the outers to a certain degree but again alot is genetics and doing that will place more stress on your shoulders and increasing injury escpecially if the weight is very heavy. Cables & DB flies are good ones for the final touch up but doing them right is required.
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12-26-2004, 04:44 PM #4King of Supplements
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Like was said already, overall mass exercises like presses and flies will help alot, but along with those exercises i think that if you do cable crossovers and really squeeze it you will get some good results for your innner chest over some time.
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12-27-2004, 12:28 AM #5
just a thought, but you could do some pushups at the end of your workout (if you have anything left in you)
i have a half-baked theory that doing things like pushups and chinups kinda help 'pull everything together'
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12-27-2004, 03:13 AM #6King of Supplements
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I have used push-ups and pull-ups at the end of my workouts for 2 sets or so til failure. It seems to just fry every last fiber at the end of my workout. I do this periodically to shock my chest and back from time to time. Although IMO it would be a bad idea to do this after every chest or back workout, might lead to overtraining.
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12-27-2004, 01:21 PM #7
dude it will appear over time, just think though it could be worse, you could have man boobs..not that i have them! :P heavy benching maybe? what weight do you bench? in kilo please im not a LB person:P
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12-27-2004, 03:32 PM #8New Member
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Originally Posted by Bound for Muscle
I believe that as well. I think it is true.
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12-27-2004, 03:43 PM #9
I was and am a big believer in close grip bench presses, they hit the tri-s pretty hard too, along with said excercises above.
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12-27-2004, 03:49 PM #10
I would try dumbbell presses with peak contraction...also dumbbell flyes with peak contraction. Finish the workout with cable cross-overs with peak contraction. That should fry your inner pecs...
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01-05-2005, 01:16 AM #11
Sorry for the stupidity of my question but what is "peak contraction"?
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01-05-2005, 01:28 AM #12Member
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Flex- I have the same problem. I found that heavy incline dumbell presses and flys seemed to help. On my upper chest I can actually feel ribs, and my pectoris major(muscle you can see) begins in my armpit region, and "anchors: near my nipple. Try these exercises and see if it helps.
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01-05-2005, 08:10 AM #13
I honestly feel its genetics... My pecs are all outer and not much inner and the tie-ins to the upper and delts is very thick... But that big line in the center is really genetics
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01-05-2005, 10:20 AM #14Originally Posted by RedBaron
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01-08-2005, 05:47 PM #15Originally Posted by cpt steele
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01-08-2005, 06:26 PM #16Originally Posted by TheDfromGC
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