Lift to build inner pecs?

SeanJohn1802 · 03-05-2007, 08:59 AM

What exercise can I do to build the inside (closest to the center of chest) of my my pecs? I have a dip in my chest for some odd ****ing reason and im thinking that if i can work on the insides it might not be as noticiable.

BigWu · 03-05-2007, 09:03 AM

Do some flyes, and do some good stretches before and after.

SteveCNY · 03-05-2007, 09:05 AM

try some flys with a good stretch at the bottom of the lift and a good squeeze on the top portion

Firepower · 03-05-2007, 09:06 AM

try some neutral grip dumbell presses

tjoe · 03-05-2007, 09:19 AM

What would help is adding more MASS to your chest. You cannot "place" more muscle in certain areas of a specific muscle. Pick the moves that allow you to use the most weight in good form. I would suggest Barbell Incline Benches, db presses on an incline slightly different than the one you use on the barbell press and then a flat press of some sort (barbell, db, Hammer Strength wide chest etc.) Get plenty of rest and EAT to grow.

Good luck!

spirit3530 · 03-05-2007, 10:00 AM

Some people build them with ease. For others you actually have to put a little more work into it. If you have been training for a year consistently then I would suggest adding a couple sets of crossovers on one workout and pec dec on the next workout. I would also concentrate on slowing down each repetition squeezing from mid stroke to the top of each repetition.

I agree that building mass is important but neglecting the contraction portion of the chest exercise is a must for those that have poor mind muscle connection in their chests.

SteveCNY · 03-05-2007, 10:06 AM

Quote:

Originally Posted by spirit3530

Some people build them with ease. For others you actually have to put a little more work into it. If you have been training for a year consistently then I would suggest adding a couple sets of crossovers on one workout and pec dec on the next workout. I would also concentrate on slowing down each repetition squeezing from mid stroke to the top of each repetition.

I agree that building mass is important but neglecting the contraction portion of the chest exercise is a must for those that have poor mind muscle connection in their chests.

great post. i have poor mind/muscle connection in my chest.

spirit3530 · 03-05-2007, 10:16 AM

Your not the only one. My goal is to build a chest that rivils the great serge nubert so I need all the help I can get because I didn't make it a priority before and I have in the past had poor mind muscle connection there. I had the perfect example of why +time and + mass is not really the answer here but they deleted the thread out of the post pics section. There was a kid that started from had pics of every year from 14 to 19 and you could see that he had the makings of FULL chest development from the beginning.

SteveCNY · 03-05-2007, 10:21 AM

Quote:

Originally Posted by spirit3530

Your not the only one. My goal is to build a chest that rivils the great serge nubert so I need all the help I can get because I didn't make it a priority before and I have in the past had poor mind muscle connection there. I had the perfect example of why +time and + mass is not really the answer here but they deleted the thread out of the post pics section. There was a kid that started from had pics of every year from 14 to 19 and you could see that he had the makings of FULL chest development from the beginning.

i've been reading alot about this M/M connection. i feel it on my back more recently when i started to actually focus on the squeeze, rather than just pulling the weight