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 Training Discussion Board
 innerchest
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| Author | Topic: innerchest |
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t Amateur Bodybuilder (Total posts: 43) |
posted July 08, 2000 12:27 PM
 
I do bench 4 sets, incline flyes 3 sets and dips 3-4 sets but I always feel it most in the sides of my chest especially where it ties in with shoulders, any tips how I can build more inner chest and upper too( I used to do inline presses but I found flyes worked the upper chest more but also like I said the sides too) thankx IP: Logged |
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brumans2 Pro Bodybuilder (Total posts: 224) |
posted July 08, 2000 01:08 PM
 heres the best chest exercises ever in my opinion. lie FLAT on a bench with a not-so-heavy dumbbell Bring arms up then bring arms over head while still standing in the same position flat on a bench. keep palmes UP. IP: Logged |
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nobu Pro Bodybuilder (Total posts: 151) |
posted July 08, 2000 02:36 PM
are you talking about pullovers Bruman? your description makes no sence read it over, if you are talking about pullovers, they hardly isolate the inner chest, in my opinion and others i got from this board, it is good to use in back routines. i dont know what is the best for inner chest but cable flys, palms in, squeezing at the top of the movement, seems to work for me, or machine flys, doing them one at a time so your pecks squeeze farther to one side. for upper chest, id say incline dumbells, about 20 degrees of incline, use heavy weights and go as low as you can and stretch those pecs, on negative movement. these seem to work for me IP: Logged |
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ethertek Amateur Bodybuilder (Total posts: 69) |
posted July 08, 2000 03:16 PM
Narrow grip bench press....you'll need to take the weight lighter. This is for the inner chest. IP: Logged |
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t Amateur Bodybuilder (Total posts: 43) |
posted July 08, 2000 04:46 PM
thankx for the help IP: Logged |
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sour jerk Amateur Bodybuilder (Total posts: 76) |
posted July 08, 2000 11:17 PM
HEY T I HAD THE SAME PROB UNTIL MY BRO TAUGHT ME A GREAT ESIZE... LIE ON A FLAT BENCH LIFT YOUR KNEES UP HOLD THE BAR WITH THE WIDEST GRIP YOU CAN HANDLE AND LOWER IT TO YOUR NECK...YOULL HAVE THAT INNER BITCH IN NO TIME... PS..GO LIGHT 10-12 AND ALWAYS USE A RELIABLE SPOTTER... IP: Logged |
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picasso Amateur Bodybuilder (Total posts: 41) |
posted July 09, 2000 06:59 AM
Decline flyes.Go heavy.I switch between flat flyes and decline flyes weekly,every now and then doing low incline flyes. BTW,incline presses rule.I can't imagine not doing them. Anyways, decline flyes really hit my inner chest better than anything else.Personally,decline presses blow though.My current routine is;med.incline press 5 x5.flat bench 4 x5.decline(or flat) flye 3 x5.Dips to failure as I leave. IP: Logged |
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Markie Mark Amateur Bodybuilder (Total posts: 11) |
posted July 09, 2000 09:51 PM
Try putting an adjustable bench in-between a cable crossover machine. Slight bend in the elbows and do cable flys, both palm facing each other and palms facing out. Bring it down slow breathing in deep and the up hard with control exhaling and holding at the top for 1-2 seconds squezzing hard. Rep rang 8- 12. You'll love it!!! ------------------ IP: Logged |
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t Amateur Bodybuilder (Total posts: 43) |
posted July 10, 2000 07:30 PM
flyes sound like the way to go but...how does wide grip bench develop innerchest? are you sure it isn't close grip? IP: Logged |
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mac sloan Pro Bodybuilder (Total posts: 102) |
posted July 10, 2000 10:12 PM
You can not isolate the inner chest.It simply grows along with the chest. IP: Logged |
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LIFT WGHTS Amateur Bodybuilder (Total posts: 60) |
posted July 12, 2000 07:09 PM
Try the pec deck or machine flyes. Concentrate on "squeezing" durng the muscle contraction. You'll feel your inner pec area being worked. IP: Logged |
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Caesar Pro Bodybuilder (Total posts: 108) |
posted July 13, 2000 08:59 AM
Good post, mac.  ------------------ IP: Logged |
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