Any way to build upper inner chest?

[gymtime]

I have developed my outer and lower chest quite a bit, but can't seem to build the upper/inner area of my chest (circled in black). I've heard many times that you can't change the shape of a mucle, but I just can't believe that I'll always be stuck with this.

Anyone have any thoughts?

Assuming you've already done years of chest work: incline, flat, decline, db, bar, etc..., you've probably arleady developed your chest to it's potential, shape-wise anyway. I'd be very surprised if there was any specific excercise that will help you here.

You can try what Corn says, but IMO, those genetics you're so proud of are turning on you here.

 

[needsize]

Ah damn, where is the "You can't target certain areas of a muscle" arguement, it's been at least a month or so since we had it...lol

 

[frorider6]

Ah damn, where is the "You can't target certain areas of a muscle" arguement, it's been at least a month or so since we had it...lol

Yeah, I've read about 100 of those threads too. I was just looking for people's opinions so I could give them a try myself.

 

[bignate73]

 

[needsize]

Yeah, I've read about 100 of those threads too. I was just looking for people's opinions so I could give them a try myself.

For what it's worth, I think you can. Incline dumbell presses and incline heavy flyes have really built up my whole upper chest.

 

[b fold the truth]

I do have a few ideas for you...strange as always.

When you are doing your flat bench press...you can do it one of two ways. Bodybuilder style or powerlifter style. If you are concerned with weight, keep your elbows totally tucked. If you are worried with using the chest muscles then flare your elbows out. From a strength athlete's point of view (where weight is concerned) the flat bench press should be of VERY little chest involvement.

I vary my grips on my flat bech routine, WSB style, from slightly narrower to very narrow. My closest grip is midle finger on the smooth for my flat bench press. It really hits my triceps and my inner chest.

When doing inclines...move your grip in quite a bit. You can try doing an incline close grip variant. Try putting your index finger on the smooth part of the bar and doing your inclines that way. Sure, you might have to move them out a bit...but just find your groove.

You can also do board presses. Try doing 2 or 3 board presses with a closer grip (index on the smooth). Oddly enough these really hit my inner chest.

OK...stand back and never repeat this...lol...I suggest doing incline cable flyes. Bring an incline utility bench over to the cable cross machine, set up the handles at the bottom of the machine, and do your incline cable flyes. My friend...they really do work and feel great. Talk about a squeeze that you DON'T get with dbells.

Hope this helped a bit...

B True

 

[vinylgroover]

Flat bench press to the neck or as high up the chest as you can. You'll find they make a difference.