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 Anabolic Discussion Board
 inner pecs?
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| Author | Topic: inner pecs? | ||
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Amateur Bodybuilder 
Posts: 60 |
i am having a problem with my outer pecs (by armpit) growing faster than the inner, especially towards the top of the inside, any suggestions on how to really blast my inner pecs, outside of cables?     | ||
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Pro Bodybuilder 
Posts: 520 |
Dumbell flyes. Really squeeze at the top. D. | ||
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Amateur Bodybuilder
Posts: 121 |
try preexhausting you inner pecs with cable x-overs really squeeze in the middle, then do all othe pec stuff. ------------------ | ||
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Elite Bodybuilder 
Posts: 950 |
Low cable flyes baby! | ||
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Amateur Bodybuilder
Posts: 195 |
Flies, both flat and declined. | ||
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Novice 
Posts: 10 |
i'm having the same trouble too. on my incline sets i hold the db's toghether each time and squezzzzze them when i extend my arms up. seems to be helping. | ||
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Cool Novice 
Posts: 37 |
Al the above advice is good bro, hit those cable cross-overs early in the workout to pre-exhaust, and just go heavy as hell on everything, force the whole muscle to work and grow... ------------------ | ||
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Amateur Bodybuilder
Posts: 121 |
burndaddy used to have the same problem chest was developing slow and the tris were gettin scary huge with pumps that burned like fire,,,hmmm fire good,,, anyway tried the cable pre-exhaust thing and things seemed to fall into place...try it you may like it,,,oh yea poundages skyrocketed too... ------------------ | ||
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Cool Novice
Posts: 27 |
The other thing you might try that I like. And I know this is a fine difference but it make a LOT of difference to me. Use a Fly MACHINE like a nautilus or whatever and dod it like this.... Hold on to both barsand pull themjust a coplue of inched so both arms are stressed but then pull them to the center one arm at a time while keep the opposite arm back. When you pull each one ... heres the important part... go as far past the center as you can while not pushing with you back. When you get as far as you can then tighten that pec real hard. While you are returning that arm start the same motion with the opposite arm. A couple of key points here. Alway keep pressure on both arms. Always go PAST the center. And finally alway tighten real hard when you get to the end of the contraction. -tack | ||
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Moderator 
Posts: 2566 |
Heavy Dumbell pull-overs...elbows slightly bent, and held together as close as possible....Squeeze like a bitch as the dumbell passes your head....Works for me.. ------------------ | ||
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Amateur Bodybuilder
Posts: 51 |
I'm with Ranger on this, but beyond the form he suggested I would add that you keep your hips low otherwise you put yourself at a greater risk for developing a hernia. | ||
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Elite Bodybuilder
Posts: 860 |
how come nobody is screaming "you can't isolate inner or outer pecs, it (the whole muscle)either contracts or it doesn't"...last i heard its the same deal on inner and outer bicep.... | ||
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Cool Novice
Posts: 22 |
One no one has mentioned yet that i think is effective is closer grip bench presses(flat/incline). Not too close so it fries your tris, but a couple inches closer than usual. This incorporates the inner part of your pecs a lot more and places a lot of stress on it. Flyes and cable crossovers are great too. See what works best for you. | ||
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Elite Bodybuilder
Posts: 695 |
quote: WAY TO GO SPECIAL BILL!!! I CANT AGREE MORE... DUDES LOOK AT AN ANATOMY CHART IT'S NOT COMPLICATED. THERE IS UPPER AND LOWER PECS... NO SIDE AND OUTER CHEST... YOU CANT ISOLATE INSIDE OR OUTER AS THE PEC FIBERS RUN LEGHTWISE FROM INSERTION TO INSERTION. THE FIBER EITHER CONTRACTS OR IT DOESNT. WHEN IT CONTRACTS IT CONTRACTS FOR THE OUTER INSERTION AND THE INNER INSERTION MUSCLE SHAPE IS LARGERLY GENETIC ALL WE CAN DO IS MAKE THEM BIGGER NOT CHANGE THEIR SHAPE. SO WHEN A MUSCLE FIBER GROWS IT GROWS COMPLETLY. THE DIAMATER IS THE SAME FOR THE WHOLE FIBER. IT CANT BE BIGGER ON ONE END THAN THE OTHER. For biceps it's different. You can isolate or put more work on a different head (outer and inner). Because they have different points of insertion. You cant however isolate lower or upper biceps. Same explanation as chest. [This message has been edited by DREXX (edited September 15, 2000).] | ||
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Amateur Bodybuilder
Posts: 121 |
its not necessarily stating you will be isolating a portion of a muscle but that i have found that when i isolated the the pec muscle it grew thus giving the inner pecs the illusion of improvement but it really was just an overall pec improvement. ------------------ | ||
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Elite Bodybuilder
Posts: 695 |
burndaddy: That is cool and your post didnt say to isolate inner or outer.. So you are cool! I am referring to those who think they can make their inner pecs grow faster than the outer pecs... They grow together at the same rate... They are the same fiber... | ||
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Amateur Bodybuilder
Posts: 60 |
thanks for the advice bro's , nice to have a couple ways to try | ||
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Cool Novice
Posts: 28 |
pullovers are good and closer grip on flat and incline bench(like shoulder width) and also try half reps at the top, I always seem to feel that in the inner pecs. | ||
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Novice
Posts: 3 |
Drexx has the right answer. Pec development is achieved from pec size, ie... little bitty boys will never have that ripped inner pec look because the just do not have the size. You have one small insertion at the bicep (whereI had my tear) and the other across the sternum. Trying isolation presses is useless because the muscle is almost one dimensional. Once you gain the size, you begin to get the look you're after. Don't neglect the importance of shoulder and trap work, this will give you the added thickness as they contain the upper tie in. Bottom line, save your energy for good flat and incline presses, once you get some size and want something different, then hit the cables. BPP |
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posted September 15, 2000 12:00 PM