Inner Pec development

cwpolo · 10-09-2007, 05:07 PM

Although I get good bench press gains and my chest gets strong they don't pop, especially the inner pecs. I'm more into a strength routine, anyway and I train in Brazilian Jujitsu, but my shoulders and back are fast gainers when I'm lifting regularly and I start to look disproportionate. I go between 200-215lbs depending on my routine and my work week (Union Carpenter).

ze all knowing · 10-09-2007, 05:09 PM

how much do you weigh and your height?

Ch3wy · 10-09-2007, 05:42 PM

Quote:

Originally Posted by cwpolo

Although I get good bench press gains and my chest gets strong they don't pop, especially the inner pecs. I'm more into a strength routine, anyway and I train in Brazilian Jujitsu, but my shoulders and back are fast gainers when I'm lifting regularly and I start to look disproportionate. I go between 200-215lbs depending on my routine and my work week (Union Carpenter).

it's impossible to target a specific area of a muscle, for example your pec. when your pec flexes, the entire pec flexes, not just a certain area. so with saying that, it would be impossible to build a certain area of that muscle i.e. the inner area of the pec. It just all comes down to genetics my friend.

cwpolo · 10-09-2007, 05:56 PM

Quote:

Originally Posted by ze all knowing

how much do you weigh and your height?

5'11'' , 210

cwpolo · 10-09-2007, 06:02 PM

Quote:

Originally Posted by Ch3wy

it's impossible to target a specific area of a muscle, for example your pec. when your pec flexes, the entire pec flexes, not just a certain area. so with saying that, it would be impossible to build a certain area of that muscle i.e. the inner area of the pec. It just all comes down to genetics my friend.

So you suggest a basic chest routine? Hoe do you fell about dumbell flys?

Ch3wy · 10-09-2007, 06:13 PM

Quote:

Originally Posted by cwpolo

So you suggest a basic chest routine? Hoe do you fell about dumbell flys?

Yep. flat bench, incline and then flyes is more than sufficient. dumbbell flyes are a great exercise because they isolate the chest pretty well.

boxerbriefstud · 10-09-2007, 06:29 PM

Even though there is no way to specifically target one portion of the chest since it contracts as a whole, you could try and give close grip benches a shot. They are easier on the shoulders, will incorporate more tricep work into it, and it allows your chest to contract deeper at the center rather than a regular barbell bench. You can also consider a DB flat bench press for the same reasons. Hope this helps.

cwpolo · 10-12-2007, 02:57 PM

Thanks everyone.

Mike_Hock · 10-12-2007, 04:57 PM

Quote:

Originally Posted by boxerbriefstud

Even though there is no way to specifically target one portion of the chest since it contracts as a whole, you could try and give close grip benches a shot. They are easier on the shoulders, will incorporate more tricep work into it, and it allows your chest to contract deeper at the center rather than a regular barbell bench. You can also consider a DB flat bench press for the same reasons. Hope this helps.

x2

Close grip benchin IMO takes a lot of the strain out of your shoulders, and if you got heavy enough and vary the angles (i got from neck pressing all the way forward as far as i can really) you can hit the triceps pretty well. Do it decline if you can, but if you're gunna go to your neck do it in a smiths machine and have someone spotting you anyway

Kelei · 10-12-2007, 06:46 PM

You can't isolate a specific part (lengthwise) of a muscle, kinda hard to explain but I will try, let's say you are training your biceps, you have the short head (inside) and the long head (outside), doing barbell curls with a close grip will place more stress upon the long head and doing barbell curls with a wide grip will place more stress upon the short head, but you cannot for example place more stress upon the lower area of the long head as opposed to the top area, muscles work like a chain, the entire muscle contracts together.

In response to the OP, you canot actually isolate the inner pec area, but you can however place more strain upon either the centre, top or bottom of the pecs due to the fact that the pecs are fan shaped muscles, pulling in and down (dips, decline bench, decline flyes) will place more stress upon the lower pec area, pulling in and up (incline bench and incline flyes) will place more stress upon the upper pec area and pulling in and horizontal (flat bench, flat flyes) will place more stress upon the centre pec area. As stated by others, genetics will play the greatest role in how your pecs will be shaped, somebody who is tall with a narrow chest will have a difference look to somebody who is short with a wider chest. You should also be aware that the inner pec area is the last place where you will see visable gains, it requires an excellent degree of overall chest size before you can clearly see the different areas of the pecs, just focus on building your chest and in time your inner pecs will fill out.