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Thread: Best way to hit INNER Chest

  1. #1
    MACKATTACK's Avatar
    MACKATTACK is offline EAT, TRAIN, REST
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    Best way to hit INNER Chest

    I was wondering what you guys do to try and pinpoint inner chest?

  2. #2
    Northernpumps's Avatar
    Northernpumps is offline Junior Member
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    Peck deck machine, and cable flies are what works for me

  3. #3
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    Superset of a core chest movement, like bench press or dumbbell press, followed by standing Svend plate press. Go slow and fully engage the chest muscles. Don't use a weight that's too heavy as one tends to speed up the motion to get the rep completed. It's the motion that we want and not the weight.

  4. #4
    DarthFlex is offline Junior Member
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    Single arm elastimer horizontal shoulder adduction.
    Make the force angle directly out from your side
    Squeeze the sheet out of you pec as you adduct
    Last edited by DarthFlex; 04-05-2018 at 09:23 AM.

  5. #5
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    It’s not about WHAT workout you use: it’s your connection. The goal of any exercise should be to fully shorten and fully lengthen the muscle. Exert tension in fully shorten. Do what maximally contracts and expands the pec. The key, as DarthFlex says it to think SQUEEZE, not press/push.

    Potentiate your fibers and prime the mind/muscle connection by warming up with one arm isometric squeezes, all ranges, each side. Then: two arm isometric squeezes holding dumbbell in-between hands: move hands in and out to and away from chest. Lastly: do two arm isometric squeezes with elbows up and tops of hands pressing against each other, thumbs down.

    Do your chest routine. Think squeeze, not push.

    Finish with 3-5 sets of isometric pushups: get your hands and feet up on blocks (so your chest can't touch the floor), do 4 slow pushups where the eccentric lasts at least 8 seconds, then hold at the bottom for the remaining 30 secs (~60 secs in total).

    The key, as ever, is establishing the mind-muscle connection. This will help grow your chest overall, including your inner.

  6. #6
    Quester's Avatar
    Quester is offline Knowledgeable Member
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    One armed Pec Dec (or cables) going past the midline.
    GearHeaded likes this.

  7. #7
    Obs's Avatar
    Obs
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    Quote Originally Posted by OhGeez View Post
    It’s not about WHAT workout you use: it’s your connection. The goal of any exercise should be to fully shorten and fully lengthen the muscle. Exert tension in fully shorten. Do what maximally contracts and expands the pec. The key, as DarthFlex says it to think SQUEEZE, not press/push.

    Potentiate your fibers and prime the mind/muscle connection by warming up with one arm isometric squeezes, all ranges, each side. Then: two arm isometric squeezes holding dumbbell in-between hands: move hands in and out to and away from chest. Lastly: do two arm isometric squeezes with elbows up and tops of hands pressing against each other, thumbs down.

    Do your chest routine. Think squeeze, not push.

    Finish with 3-5 sets of isometric pushups: get your hands and feet up on blocks (so your chest can't touch the floor), do 4 slow pushups where the eccentric lasts at least 8 seconds, then hold at the bottom for the remaining 30 secs (~60 secs in total).

    The key, as ever, is establishing the mind-muscle connection. This will help grow your chest overall, including your inner.
    Could not agree more.
    Isolate and destroy. DB press and flys work best for me. You can bench all on your delts or mostly on you chest. All a head game. It takes long time to perfect.
    Finally got to where I can do shoulders without touching much of anything else.

  8. #8
    GearHeaded is offline BANNED
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    Quote Originally Posted by Quester View Post
    One armed Pec Dec (or cables) going past the midline.
    agree.. one arm cable. this will bring the pec muscle from a fully lengthened position to a fully contracted position. any sort of press and your standard flies never get the pec to work in its full range.

    take your right arm, extended straight out and then all the way back as far as the pec can stretch, now take your right arm, fully extended and go as far as you can the opposite direction brining it across your body to your left side. this is a fully contracted pec muscle. doing this motion with a cable under tension you can get to that fully contracted position and really work the inner chest.
    Marc6667 likes this.

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