Working the INNER CHEST

[nacius]

Here is the problem:
I don't have the "canyon" down the center of my chest that really separates the right and left pectorial. I seem to be able to work the outside but lack the muscle mass in the center.

I do flat bench press, incline, and decline. I also do the pec dec. What do I need to do to really work the inner chest?

 

[bignate73]

do a search on inner chest and avoid this whole argument again.

you cant do anything JUST for your "INNER CHEST". make the whole thing bigger, work through a full range of motion. switch to dbells. thats it.

 

[endpoint]

The only thing you can do is go back in time and find someone to be your dad who has a mad "canyon" of a chest......so he can pass down the genetics.
Apart from that nothing.

A chest is a chest. no upper no lower no inner no outer.

The bigger it is, the more of a canyon there will be

 

[Cackerot69]

Oh jesus, haha...

 

[Big_Brick]

There is no inner/outer. There is upper/ lower but you cant really target just one. When working chest both upper and lower will be involved. Just focus on getting a big chest using basic exercises.

 

[Stubby2]

i always thought that inclined flies / presses did upper more and flat did lower? and declines really hit the lower? Or is this a myth?

I have 2 chest days. Monday and Friday, i do all flat chest work on mon and incline stuff on the fri... mix in some pec dec and cable crossovers depending on the day and sometimes do dips also.

But yeah, id always though inclines does ur top. I always feel a major contraction of the chest at the the inner edges when doing pec dec and cable flies... I always hold the each rep and tense the fuck outta my chest... blowing it up like a balloon now.

I do think that endpoint is right about the genetics... look at ronnie colemans abs... they look kinda wierd to me cus he seems to have large gaps between the muscle... and some poeple seem to have abs that are not symetirical at all. Does this matter in competion if the abs aint symetrical... i think you know what i mean here.

STUBS

 

[MonStar1023]

This topic has been argued time and time again bro... just like BigNate said I would suggest doing a search for it... I agree that there is no inner or outer pec and that the shape of your individual pec muscles is genetically determined. Some exercises though that help me feel it more in my inner chest are pec-deck flyes with a 3-4 second contraction, flat dumbbell flyes with a 3-4 second contraction, close-grip bench, dips, leaning forward and flaring your elbows out to the sides.. and a few others. I would simply try isometric contractions throughout the day. Cross your arms in front of your body and squeeze your pecs together as hard as you can.. that really helped all of my stubborn bodyparts.