it seems like almost every chest exercise i do, i target my outer portions of my chest. right now my outer chest is pretty well defined and filled out , and i am pretty happy with it. but my inner and upper chest are almost non existent unless i actually squeeze my pecs together, it looks really bad unflexed, very uneven.
i was wondering what types of exercises are out there to fill out my upper an inner chest to get it even with my outer chest?
thanks
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Thread: filling out chest...
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04-27-2009, 11:36 PM #1
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filling out chest...
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04-28-2009, 12:14 AM #2
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04-28-2009, 12:20 AM #3
Omg no, flies are probably the worst exercise for getting a big chest. What has always worked for me is heavy compound chest movements up to 5 reps with a heavy ass weight. Dumbell incline press is one of the best upper chest movements and dumbell flat press and Bench press if done correctly and enough weight, your chest will GROW! Just dont overdo it with the amount of exercise you get because your chest won't grow if it doesn't get the proper rest it needs.
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04-28-2009, 12:23 AM #4
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04-28-2009, 12:35 AM #5
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04-28-2009, 12:40 AM #6
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04-28-2009, 01:20 AM #7
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Looks like we just started world war 3. . .
Yes i know there is no inner/outer chest and that there is only a upper/lower chest, BUT you can train the inner part of your chest by preforming certin exercises which rip more muscle firbes towards the centre of your chest.
Muscle fibres DO NOT span the entire length of a muscle, as one single muscle fibre.
Muscle fibers are actually segmented and joined with other muscle fibers/segments to form a long ensemble that will eventually link both attachments together.
Each strip/segment of a muscle fiber is selectively linked to its own set of motor axons. This means that not only are muscle fibers really divided into shorter segments aligned in series, but that each segment has its own source of activation.
Therefore it is possible to train the "inner" chest.
Take a look at Charles Glass for example, one of the top trainers in the world trains at golds gym, has trained many IFBB pro bodybuilders, famous actors, basket ball teams, this guy trains anyone and everyone. He has also competed in Mr. Olympia. Charles Glass is top dog in weight training knows everything. And just watch some of his videos he mentions "inner chest"
http://www.bodybuilding.com/fun/glasscut3.htm
Also Ronnie Coleman, pretty sure everyone knows who he is.
Listen to what he says about training biceps and preforming EZ bar 21's he says that the top part of the exercise hits the upper bicep and the lower part of the exercise hits the lower bicep. But there is no upper/lower bicep right? Only a inner and outer bicep (long-head and short-head) which is correct! but preforming this exercise with a certin ROM it ripps more muscle firbes towards the upper or lower bicep depending on what stage of the exercise you are preforming. Just like many people believe that the rectus abdominus is one muscle (which is correct) and that it is activated equally when you contract it (which is incorrect!)
Here is a video of Ronnie Coleman talking about upper and lower bicep. (1:20+)
Now you cant tell me Charles Glass and Ronnie Coleman dont know what there talking about? Also take any other IFBB pro like Phill Heath for example, he stats that he uses the ISO press machine and cable cross-overs to fill out his inner chest. but he dosent know anything either right?
But you belive what you want to belive.Last edited by Josef_Rakich; 04-28-2009 at 01:23 AM.
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04-28-2009, 02:33 AM #8
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^ What he said
DL, I gotta disagree with ya buddy. I used to be of the group that said there was no inner/outer, grow the whole chest, and the inner will fill in.
More and more evidence is showing that yes, although the fibers fire across the entire length when doing an exercise, you can still emphasize certain areas.
One exercise I have started using recently is single arm cable cross overs, going from low to high, and bringing it across to the opposite side of the chest.Last edited by chazzy1864; 04-28-2009 at 03:33 AM. Reason: left out a couple words that made it much easier to read
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04-28-2009, 04:14 AM #9
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04-28-2009, 05:01 AM #10
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04-28-2009, 05:04 AM #11
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04-28-2009, 05:15 AM #12
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04-28-2009, 06:37 AM #13
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upper outer- super wide-grip incline smith bench press 4-6sets x 8-12reps (good controlled reps with grip as wide as you can go comfortably, bring bar all the way down to top of chest)
inner-any sort of dummbell bench press, u will recruit alot more fibres with dbs.I'm not a bodybuilder, I'm a Strongman, lifting/carrying big, getting big!
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04-28-2009, 07:31 AM #14
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04-28-2009, 03:26 PM #15
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04-28-2009, 03:37 PM #16
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04-28-2009, 03:43 PM #17
Agree with the incline pressing. I've also found that the levered Hammer Strength decline and wide grip presses really give you a lot of squeeze at the top of each press... something you need to fully contract your entire chest and take your shoulders out of the effort.
However, disagree with the close grip bench press - that's mainly a tricep workout.My Journal:
http://forum.bodybuilding.com/showthread.php?t=114646181
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04-28-2009, 03:54 PM #18
To hit your inner chest try this:
Flys on the machine but preferably with dumbbells, when u reach the end of concentric movement, turn your palms upward toward the top of your head. I feel a great pinch in the middle of my chest because of this.
Also if you do cables dont stop when your hands meet, but instead cross your hands over each other, alternating the hands on each rep. This creates possibly the best burn I've ever felt as far as chest goes.
Last year the inner top corner of my right pectoral was noticeably lagging behind my left pec in terms of growth. If there are certain spots u need to hit, it may take concentration reps to really push those fibers in that specific area. I did this every time i did chest and it has caught up since thenLast edited by DEUCE518; 04-28-2009 at 03:59 PM.
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04-28-2009, 04:25 PM #19
negged, his chest will have to get bigger to fill in lol. learn how to use common sense next time.
ahh...another neg.
ah nvm im not gunna neg u lol, glad to see some solid info on this forum. repped!
and....im not gunna neg u anymore either, repped for admitting theres a possibility your wrong!thats rare around here haha.
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04-28-2009, 06:39 PM #20
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04-28-2009, 06:51 PM #21
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hey bro, the reason ur mid/outter chest is getting so much development is due to the routine you've got. u start with flat bench so thats targeting mainly the middle and outer chest. if u started with an incline movement with some heavy weight with good form, really squeezing, you'll notice more coming up from that area. by training upper chest first you'll be fresh with the highest amount of strength so you can really tear into those fibers. i made the mistake of really tryin to attack my upper chest by doing every exercise in the book for upper chest and found that i was just overtraining. my offseason chest routine looks something like this : 2 x 12-15 incline d.b. press or low-hi cable cross for warm up. then 4 sets incline d.b/incline b.b./incline smith presses for 8-10 reps. 4 sets flat dumbell/hammer chest presses 8-10 reps. 3-4 sets flat/low incline d.b. flyes 10-12 reps. 3-4 sets dips or decline hammer press to failure. depending on energy and workout intensity i may do cable cross or pec deck for a final pump set but the first 4 movements are pretty taxing in themselves. eat, sleep, train. if this was easy everyone would be doing it
theTruth
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04-28-2009, 06:54 PM #22
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04-28-2009, 07:55 PM #23
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04-28-2009, 08:20 PM #24
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I do cable crossovers (high and low) and pec deck. Whenever you're doing an inner pec exercise make sure you squeeze at the end ( dont kill yourself ). I mean, if you take a look at my pictures my inner chest has really popped over the past 2 months doing these 2 exercises.
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04-29-2009, 04:28 AM #25
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04-29-2009, 04:36 AM #26
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04-29-2009, 05:14 AM #27
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04-29-2009, 05:41 AM #28
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04-29-2009, 05:45 AM #29
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04-29-2009, 05:47 AM #30
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