Build Inner Chest?

[cokewithvanilla]

For some reason I cannot seem to build my upper inner chest. I have tried a few things like using a closer grip and locking your arms for a few seconds. Anyone done anything and had success?

[SpudsMackenzie]

Originally Posted by cokewithvanilla

For some reason I cannot seem to build my upper inner chest. I have tried a few things like using a closer grip and locking your arms for a few seconds. Anyone done anything and had success?

Closer grip will if anything work your triceps more. If you are attempting to target specific parts of your chest, try to use cables at varying heights (lower for inner chest), these are often found inbetween lat pulldown machines.

[cokewithvanilla]

thanks. I'll give it a try.

[kitarpyar]

Originally Posted by cokewithvanilla

For some reason I cannot seem to build my upper inner chest. I have tried a few things like using a closer grip and locking your arms for a few seconds. Anyone done anything and had success?

Close-grip partials in the lower part of the movement. Doing close-grip and locking out/focusing on the upper half of the movement is awesome for the triceps though.

A disclaimer: I started doing close-grip for tris, and dont usually do partials in the lower part of the movement (since that didnt seem to help my tris that much). So take my comment with a pinch of salt
But wouldnt hurt to give it a try.

[crog77x]

Originally Posted by cokewithvanilla

For some reason I cannot seem to build my upper inner chest. I have tried a few things like using a closer grip and locking your arms for a few seconds. Anyone done anything and had success?

Well, you have to understand the muscles in the chest to understand how to get certain areas endowed with hypertrophy. First, there are two main muscles in the chest: upper pectoralis, and lower pectoralis. The deep muscles are the pectoralis minors and the entire superficial chest muscles (upper and lower pectoralis) are known as the pectoralis major. The upper and lower should be worked out a little differently. Rotating (or twisting) dumbbell flies are excellent as well as rotating dumbbell bench press. Be sure to go down as far as within your comfortable range of motion and touch the dumbbells together and hold for no more than 1 second, maximum! (>>http://www.bodybuilding.com/fun/2002/inclinedbflyevar2s.jpg<<)

[monoshunter]

time+food+compounds


/thread

[cokewithvanilla]

Thanks everyone. I will take a better read tomorrow when I'm more awake

as to who posted above... I have little development in my inner chest compared to the rest. I thought it was time too, but now I am benching 1.64 my weight.. I am getting to the point where I will no longer see easy gains, yet my inner chest is still undeveloped.

I gain weight real slow (trust me, I have devoted this summer to eating, I eat literally all day long), so I want to try the most effective methods.

[xXDeadmanXx]

Originally Posted by cokewithvanilla

Thanks everyone. I will take a better read tomorrow when I'm more awake

as to who posted above... I have little development in my inner chest compared to the rest. I thought it was time too, but now I am benching 1.64 my weight.. I am getting to the point where I will no longer see easy gains, yet my inner chest is still undeveloped.

I gain weight real slow (trust me, I have devoted this summer to eating, I eat literally all day long), so I want to try the most effective methods.

You must be pretty elite to bench 1.64 times your body weight. You should compete.