Full Chest

[SkullLeader]

I have been going to the gym for about 2 months now and my lower and outside of my chest is feeling in but the upper middle around the sternem is still showing no sighs of growth, is there an exercise that will help that, or do I just have to wait for the outside musle to build it's way over?

[becky21]

Upper-middle chest is usually the last area to come in, just keep doing lots of heavy incline and flat presses, staying in the 4-10 rep range. Doing inline presses before flat will also prioritize this area. Try finishing your chest routine off with low pulley cable crossovers as well.

[Tyciol]

This might have more to do with where you're genetically disposed to have muscle. Remember the tendons do have to attach there at some point where there won't be any muscle.

[becky21]

Originally Posted by Tyciol

This might have more to do with where you're genetically disposed to have muscle. Remember the tendons do have to attach there at some point where there won't be any muscle.

If he'd been lifting for awhile I'd agree but after only 2 months that's impossible to tell. Upper-middle chest is the last area to fill in, you'll see results soon enough.

[Tyciol]

Ah, yeah I missed that part, **** I'm tired. For upper chest people do inclines right?

[Violator009]

Theres no magical inner chest exercise, all it means is your upper pecs are lacking, drop the flatbenchin and stick with dumbell inclines, and one arm flyes...

[bradenW]

I switch barbell incline and dumbell incline every other week. Also do dumbbell flys every week and turn the little fingers inside at the top of the lift.<--has really brought up my upper/inner chest

[brent2886]

Originally Posted by bradenW

I switch barbell incline and dumbell incline every other week. Also do dumbbell flys every week and turn the little fingers inside at the top of the lift.<--has really brought up my upper/inner chest

I have to agree here, rotating in the pinkies when doing DB presses/flies will really target the inner pec and get an overall burn.

[ITHURTZ]

Originally Posted by SkullLeader

I have been going to the gym for about 2 months now and my lower and outside of my chest is feeling in but the upper middle around the sternem is still showing no sighs of growth, is there an exercise that will help that, or do I just have to wait for the outside musle to build it's way over?

2 months of lifting and your not growing HAHAHAHAHAHA REALLY?!!!

Dude when will this world learn BUILDING MUSCLE TAKES YEARS not months

When your seriously lifting for 1 year with a great diet, you will see

[spirit3530]

if you have slopped shoulders lift them up so the clavicle is straight when you do your presses and flyes. occasionally do pullovers and incline cable flyes. form is key to building "inner chest". it does take time though.

[becky21]

I realize that the pectorals contract as a whole and that technically there is only upper and lower pecs, but different exercise WILL target and activate specific portions of the pecs more than others. DB flyes will not hit the inner chest that much at all, as it only stresses the pecs at the bottom of the movement, and not the top (which is where you will get inner chest fibre activation). In fact flyes will mostly stress the outer portion of the pecs, near the shoulder tie-in. On the other hand, cable crossovers provide constant tension throughout, especially at the peak of the contraction, which is why I suggested low pulley cable crossovers, which allow for the strongest contraction possible in the upper-inner region. Try this routine for a few weeks and watch your upper pecs grow, as well as improved overall pec development.

Incline Barbell Presses 3x4-10
Flat Dumbell Presses 3x4-10
Low Pulley Cable Crossovers 3x10
Pec Deck 2x10

[SkullLeader]

Thanks everyone for your advice I will have to try some of those exercises and give them more time, thanks again
Ronnie