need help building my inner chest....see my workout.

**daniel_3855** · 03-13-2009, 07:36 AM

iam finding it hard to build my inner chest any help guys....

here my workout.

bb flat bench 4 sets...reps 12/10/8/6
incline db 4 sets...same reps as above
decline bb 3 sets, and 2 sets of flys.
and dips 3 sets...

how does that look?

**FortKnox36** · 03-13-2009, 07:56 AM

Originally Posted by daniel_3855

iam finding it hard to build my inner chest any help guys....

here my workout.

bb flat bench 4 sets...reps 12/10/8/6
incline db 4 sets...same reps as above
decline bb 3 sets, and 2 sets of flys.
and dips 3 sets...

how does that look?

Inner chest=closer grip
Outer chest=wider grip

**daniel_3855** · 03-13-2009, 08:04 AM

Originally Posted by FortKnox36

Inner chest=closer grip
Outer chest=wider grip

how close should i go mate?

**FortKnox36** · 03-13-2009, 08:50 AM

About shoulder width apart, maybe just a little closer.

Also with db presses make sure u are keeping your shoulders back etc etc. And as you go up bring them together.

**daniel_3855** · 03-13-2009, 08:54 AM

ok will give it ago.... thanks

**SuperLift** · 03-13-2009, 09:44 AM

do more flys.. less decline

**StritationOrBust** · 03-13-2009, 04:27 PM

Do your flys on a cable machine. Cross the arms at the top and hold for a split second while doing a full flex. Do them heavy and strict to build mass on inner chest.

**Ronnie Rowland** · 03-14-2009, 07:30 AM

Flyes on a machine and genetics.

**lozza89** · 03-14-2009, 09:38 AM

cable flyes on a bench flat and incline n good genetics does the trick

**Matt** · 03-14-2009, 03:30 PM

Genetics end off.... If cable flys put mass on your inner chest are you saying that if a guy only ever did them he'd have a huge inner chest, well out of proportion to the rest of his chest. Come on guys the chest is one muscle, cable flys work the whole chest period and they dont work it that well.....

**higherdesire** · 03-15-2009, 07:34 AM

If you do db work the motion lends itself to a fuller range which in turs has a fuller development of the muscle. THe pecs are actually two muscles MAtt, but I get your point!

I like to take db's and hold them side by side, touching, and press them for a couple of sets. It is a different angle and when you hit the right form (palms facing each other throughout the movment, and chest stuck out like flesing in the mirror) it takes the focus off of the tris and puts it on the pecs, it can be a nice change up. I feel good about the way my inner part is feeling the next day.

**AdamGH** · 03-15-2009, 07:50 PM

Bust your ass man and you'll see a definite improvement. As said already though, it's all about genetics. Youll look good. You are just not going to have that chest like you think your supposed to have.