Chest Exercise Question

[Loki387]

Hey all,

Now have a question in relation to chest exercises.. Currently my chest is developing well in these areas:

- Lower Chest
- Lower Outter Chest
- Upper Outter Chest
- Upper Inner Chest

But there seems to be a significant flat spot on both pecs.. in the middle.. I have attached a pic for clarity.. ( Problem area within yellow lines)
I want to know what exercises will specifically target this problem area.. As I think it might be adjusting arm widths or even where I raise or lower the dumbell/barbells....


For information my current chest routine is.

Incline Bench X 4 Sets
Flat Bench X 4 Sets
Dumbell Incline Press X 4 Sets
Dumbell or Cable Flys X 4 Sets
Dips until failure

[devildog1967]

Bring your hand width closer using barbell press. (close grip press)

[Loki387]

You reckon just inside shoulder width apart?

[devildog1967]

Yes as it hits the middle pec area .. i high rep it

[Loki387]

Will give it a shot!

[rockinred]

I'd also recommend incline dumbell flys. squeeze on the top.

[dec11]

I'd also recommend incline dumbell flys. squeeze on the top.

these are great and target that area like no other. keep on the light side and go for reps and be careful of rotator cuff, do them last.

[baileymon1]

In every excercise that you do it is important that you FEEL it in the area you want to work. EX. if your doing flys and your shoulders are taking the hit then the neural pathway is sending to much signal to the delts first. A good way to combat this is to take longer TUT (Time under tension) with your reps and squeeze the hell out of the area you want to hit. My suggestion would be to pre-fitigue your pecs before doing your main exercises. Muscle hypertrophy comes from TUT and multiple sets to failure. Start out doing a few cable or maching flys (sets) NOT DUMBBELL, so that there is constant tension on the pecs at all times which will allow you to squeeze at the peak. Your reps should take 1-2 seconds yes seconds, slow and controlled through the entire rep till you hit the squeezing point. Once you hit that squeeze hard for a split second and return 3 to 4 seconds while trying to keep contraction on the pecs, dont just let the weight drop. Do this for 10 reps then rest. Allow only a minute to rest before doing it again. This will pump your chest full of blood and allow your receptors to fell the squeeze on all exercises that dont have a constant contraction mechanism like a cable fly or maching ex. bench, dumbells etc.

Feeling each set will allow full muscle hypertrophy to the best of your ability. If there are flat spots that are identical on both sides it may also be genetics as well.

[stpete]

Dumbell flys are great. And i'd throw some cables in there as well using incline bench to mix things up.

[Loki387]

All my sets are controlled and I always squeeze at the top.. However I had never felt a huge pump or how do I describe .. It's like the muscle isnt being utilized in the exercises I perform.. I will take all the info provided and see how I go tonight as its "chest" night .. Will keep u posted.

[Loki387]

All my sets are controlled and I always squeeze at the top.. However I had never felt a huge pump or how do I describe .. It's like the muscle isnt being utilized in the exercises I perform.. I will take all the info provided and see how I go tonight as its "chest" night .. Will keep u posted.

[Loki387]

Well ended up getting a good pump from Incline dumbell flys... with a good squeeze at the top but I went for higher reps (10-12) and on Inclince bar bench, ended up place my hands alittle inside the shoulders and lowering the rep to control the weight abit more.. ended up with quite a good pump however really drained me..... needs to be worked out specifically in that area alittle more .. maybe twice a week to get it up 2 speed...

[stpete]

That's just what you need. Don't overdue it by going twice a week. Just go hard once a week and give everything a chance to rest. You'll get there.

[baseline_9]

If I were you I would cut the volume in half and keep the movements basic

Decline DB press

Incline DB press

Flat DB Press

Heavy Benchpress

Cable fly's



I would pick 3-4 of those and do 2 sets of each one of which would be a beyond failure set incorporating negatives, forced reps, rest pause etc...

You cant isolate your inner chest however movements where the peak contraction is actually at full contraction (like cable flys) will help to engage the chest evenly and will hit those lagging fibers well