Building the Outside of the Chest

[bigguns7]

Over the last six months, I've put about 1/2 to 3/4 of an inch on my chest. I've gotten increased defintion in my inner pecs, and some size on the upper part of my pecs. But the outside, around an inch or so outside my nipples, seems to be falling WAY behind. There is definition there, but very little actual muscle.

I need some good exercises to concentrate on this area. Advice is welcome.

 

[GreekGodGenetics]

Mainly I would work with DB, because your range of motion is larger, and its known that its a better mass producing chest excercise than BB bench. (for most people, maybe not you.)

But if you like BB bench there is a myth that says if you widen your grip that it will hit your outter chest. Just heard that never done it.

jus' tellin it like it is...

 

[gymtime]

Here we go again......

 

[DR. NOE]

So your having trouble building the lower pectoralis sternal portion of your chest. Some lower/mid pec exercises to try are, decline presses, dips..lean forward, decline flys and cable flys. What are you doing now and like GreekGodGenetics said, your spacing makes a difference on inner or outer chest.

 

[bigguns7]

Right now I'm doing DB and BB bench (alternating), cable crossovers, incline DB flyes, incline DB bench, pec deck, weighted dips, etc. It seems like everything works my inner chest. I've tried widening out my grip with BB bench, but even that seems to hit my inner chest. The dips work my lower chest fairly well, but nothing ever seems to work my outer chest.

 

[bignate73]

But if you like BB bench there is a myth that says if you widen your grip that it will hit your outter chest.

exactly....its a myth.

Here we go again......

its long overdue, its been almost 3 weeks since we had a "chest vector coordinate specific targeting" discussion.

"i want to work on the anterior portion of my multifidus between L4 and L5, but only the left one, what do i do?"

not busting on the guy who started this thread but this question has been beaten into the ground and yet......

 

[Thaibox]

Here we go again......

 

[needsize]

I still think you can target different portions of the chest, but really don't have the energy to get into it tonight. Anyone who can find the last thread about this should bump it up, then we can all sit around and say"Yup, that's what I said".

 

[Diesel3d]

put you hand on your outer pec and hold it , extend you arm straight out taking normal distance and flex. you can feel more in the inner/midchest. do the same with your arm out as if you were taking a wider grip. You feel almost zero flexing on the inner chest and all the flexing in the other chest near your arm pit.

i really thing grip does make a difference as far as where the weight is distrbuted.


I use dumbells for all my chest movements for better rang and the fact i have no one to spot me so i can fail and just drop them

 

[bigguns7]

My bad guys. I really don't come to the training board much, so I didn't know that this one had been talked about so much. Guess I should have used the search key before hand.