Inner chest

**73rr** · 10-10-2015, 09:51 AM

What is your best or favorite inner chest workout?
Also some say working chest is simple as pushing weight. Not hitting it at different angles. What's your thought on that? I my self believe u have to do multiple angles to truly kill your chest!

**OdinsOtherSon** · 10-10-2015, 12:27 PM

Dumbbell flies, cable flies, pec deck, dips.

**Khazima** · 10-10-2015, 04:42 PM

The way the chest is anatomically set up you can only emphasise the upper and lower portions of the chest. The 'inner' contraction you may feel is the muscle bunching up inwards, not actually emphasising those muscle fibers.

That being said, I would never have a chest workout without all 3 flat/incline and fly motions.

**marcus300** · 10-10-2015, 05:56 PM

Work the whole chest with various movements incline press, flat press and flyes and make it bigger, your not going to make one bit of the chest bigger because all the chest contracts but you can put more stress on certain areas but train the whole chest and make it bigger will produce a better inner chest.

**AR's King Silabolin** · 10-11-2015, 05:25 AM

oats, eggs and drugs

**NACH3** · 10-11-2015, 08:20 AM

Originally Posted by Silabolin

oats, eggs and drugs

That's awesome info Sil.... Lmao

**NACH3** · 10-11-2015, 08:25 AM

Originally Posted by marcus300

Work the whole chest with various movements incline press, flat press and flyes and make it bigger, your not going to make one bit of the chest bigger because all the chest contracts but you can put more stress on certain areas but train the whole chest and make it bigger will produce a better inner chest.

For example - I'm trying to build my upper chest - up and out(more depth - will make your inner chest pop as its depth has increased... and width will follow as your back widens)
I'm doing one BP/day
Chest -
Slight incline DB Press
Slight incline flys
Regular incline press(either smith or DB)
Regular incline flys
Cables/or standing flys to finish em off/or decline sometimes!
Or you can do flys then presses all kinds of ways to build it up - as Marcus mentioned attack the whole muscle - 'overload your body so it hasn't a choice to grow'(quote by Marcus)

**600@50** · 10-11-2015, 10:34 AM

There's all different ways to work the chest. BB bench, DB bench, flyes, cables, etc. There's one movement that I have done in the past that made the pec attachment to the sternum more sore and pumped than any other movement. I don't know if there's an exact term but I called it a pec or chest shrug. At the end of a BB or DB bench set take the weight and just let your shoulders rotate forward and backward while keeping the arms locked. You are only using the pec muscles to "shrug" the shoulders forward. You CANNOT use a bunch of weight with this movement. And only do a couple of finishing reps at the end of your set. If it's a max out set you will have to much weight and be too exhausted to do the movement properly. Just don't get carried away trying to add weight. Go for full ROM and you'll feel it burn.