I want titties!!

[Mike C.P.T.]

IMO you won't be able to really build up the inner part of your chest with any one particular movement. Many people think they are because they are sore in that region, but a lot of time it's just that that is the region in which the tendons are stressed during the exercise- hence the soreness.

The best thing to do is continue on the heavy mass building exercises... genetics will generally determine the shape of your chest. Obviously as your whole chest gets bigger the inside will follow suit to some extent.

Yes you are very likely overtraining. Less volume, more intensity like radar said.

Agreed.

BTW - Leave out the flat barbell bench press it is an OVERATED exercise for the chest, especially for the genetically ungifted. Stick to dumbells which offer a much better stretch as well as a much fuller squeeze up top.

I would try something along the lines of....

Dumbell incline presses x 2 warm up sets 2-3 all out sets
Dumbell flat bench presses x 2-3 sets
Dips with elbows flared out x 2-3 sets
Cable crossovers or Pec deck x 2-3 sets

 

[bigsonrising]

i feel the same way about the BB press, thats why i use DBs every other week, or when I dont have a spotter, and I do get a better stretch...but, I was under the impression that the Flat BB Press was the SQUAT so to speak of chest excercises...??

besides, that routine is almost identical to mine just less sets

 

[ThirdEye]

My inner chest is a little weak compared to the outer portions, too. It's been filling in and catching up, though. I try to focus on the inner pecs and squeeze when doing db presses and flyes.

 

[ArizonaFeeds]

CLOSE GRIP INCLINE BENCH, FLAT BENCH

and more dumbell presses. You will get there. by close grip I mean standard BP style not like a close grip for tris where your elbows go out. Just less than shoulder width. Not all the way in.

Lots of incline and moderate incline work like this too. plus don't quite your flys and pec decs. Use a weight that is not so heavy that you can't truly feel it where you want too. Squeeze hard at the top of those inclines and you should feel your inner chest. I do anyway.

If you are using too much weight you won't be able to do this.

Cycle those heavy periods with periods of MUCH volume training. I had to learn that. I use to do nothing but heavy and low reps forever. Worked great but then I went back and re-read some of Arnold's stuff on volume. Figured I would go old school again and have been sore as shit. 10-20 reps for 15 or more sets for major body parts. For a while anyway.

Me at 16....nothing BUT volume. My icon is at 34. Would rather have that look back so I figure I would give those high reps high volume workouts a try again WITH supplements. See what happens.

 

[bigsonrising]

damn, there's too many conflicting opinions, lol....BTW, i cant see your pic arizona, im non plat...I ALWAYS get a good pump b4 i leave, ALWAYS train with intensity, and ALWAYS give my chest a full week to recover, I guess I'm just fucked, oh well..

 

[ArizonaFeeds]

Your not fucked man

Just keep hitting it hard and you get what you get.

You are still better off than the pussy who never gets off the couch and if you are young, when you get older, you will be thankful that you did not worry too much about your inner pecs and just give up.

Just keep hitting the weights in some form or fashion. Nobody develops perfectly.

Although I do think the close grip inclines will help. If you try them let me know how your chest felt the next day. get that good squeeze at the top.

 

[bigsonrising]

thanks for the encouragement, mad props

 

[ArizonaFeeds]

PLEASE PLEASE PLEASE, do not give up good old fashioned heavy bench presses. Ever see a Power lifter with little pecs??????

Before I would EVER quite the good old standby of 40+years of Bodybuilding, I would at least keep them and maybe just pre-exhaust. Then Bench.

There is not a bodybuilder alive, I feel that I am safe to say, that did not GROW UP doing heavy Bench presses to build the good thick foundation of their chest.

 

[bigsonrising]

...but, I was under the impression that the Flat BB Press was the SQUAT so to speak of chest excercises...??

Thats why i posted this

 

[ArizonaFeeds]

I am no olympain but there is not one that did not get there by not doing bench presses I am sure. Maybe after they weighed 260-300 and just need to keep it refined. I bet most of them still include them anyway, even if they say they don't. I still believe good heavy flat/ incline/decline bench should be the cornerstone of your chest routine.

Hell, most of us started out and got our first muscles doing what???Bench presses and curls to impress the girlies.

That does not mean to NEVER change it up or leave it out. Actually change it often. But never quit bro.

Use negatives too. I ask guys to help me get a good negative after spotting me and some do not even know what I am talking about. Your chest will fill out. Just keep it up.

Don't get too caught up in the DETAILS just make sure you get to the gym. The details are for the pros man. Sometimes I find myslef so worried about stupid shit. THAT time would be better spent bangin out some bench presses.