Inner chest, what the hell?

**l2elapse** · 08-30-2006, 11:24 PM

What are some good chest exercises that really target the INNER chest. My inner chest is so lacking it makes my chest pertrude outwards

**audis4** · 08-30-2006, 11:54 PM

flys with dumbells or cable. Doing push ups might help as well.

**zodiac666** · 08-31-2006, 12:10 AM

use a slightly closer grip when benching, really concentrate on squeezing your chest at the top

**l2elapse** · 08-31-2006, 12:34 AM

thanks guys

**l2elapse** · 08-31-2006, 12:34 AM

Originally Posted by zodiac666

use a slightly closer grip when benching, really concentrate on squeezing your chest at the top

how many inches apart would you suggest?

**InsaneInTheMembrane** · 08-31-2006, 02:06 AM

flyes of all varieties:

dumbell, cable, pecdec

as for cable fly, another great variation of the exercise are Cable 21s; each set has 21 reps- 7 angled downwards, 7 classic stance, 7 eye level ... Do 3 sets and use a weight you can REALLY feel your inner chest contracting...gives great pumps as well! Don't to it too often though, just throw it in once in a while to wake your muscles up!

**audis4** · 08-31-2006, 09:18 AM

Originally Posted by justinandrews7

how many inches apart would you suggest?

Just remember if you do too close, you will be focusing on triceps/and a little chest. Probly around 8" apart would be good.

**IronReload04** · 08-31-2006, 09:30 AM

YOu have to be honost with yourself

IF you are one of the unfortunate that "dont have much muscle fiber in their inner chest" their is nothing to grow

sorry

sorry, but flies wont do a damn thing

jmo

**InsaneInTheMembrane** · 09-01-2006, 12:53 AM

Originally Posted by IronReload04

YOu have to be honost with yourself

IF you are one of the unfortunate that "dont have much muscle fiber in their inner chest" their is nothing to grow

sorry

sorry, but flies wont do a damn thing

jmo

Hey bro, with all due respect, that's not a call for you to make... Unless he has tried every possible way to make 'em grow and it doesn't , only he can make that assessment.... it could be a matter of switching his routines around. I respect and understand that its your opinion BUT you are be unnecessarily harsh and discouraging...

cheers

**SuperChicken1** · 09-01-2006, 11:14 AM

I am tricep and delt dominant in pressing movements and as a result my chest was lagging big time.

I stumbled on an article at ******** but I forget the author which really helped.

First, when you are benching without moving your hands try to bring them together using your pecs. This really works nicely with close grip bench for CHEST... let your elbows flair way out (as opposed to Tri CGBP where you keep them tucked in) and try to push those hands together. I was really impressed at the feeling, the pump and the long term results.

SC1

**l2elapse** · 09-01-2006, 03:47 PM

thanks for all the help guys, will take techniques into my training

**Timm1704** · 09-02-2006, 06:13 AM

pec-deck, many different cable crossover variations, close grip benching. close grip presses are generally considered a tricep builder, but they will hit inner chest. as for dumbbell flies, they target the outer chest more than the inner, as once you go past a certain range of motion, its all gravity. as for IRONRELOAD04's comments, i see his point. prime example would be IFBB pro david henry, he has complete pecs, but his inner pectorals are laid out in such a way that they have a gap inbetween them, which he cannot alter. still, if this is the case, then you can still make the most of what you have. if however you just have no muscular development in the inner chest, the above mentioned exercises will make a dramatic difference, and give you man cleavage lol