BEST Inner Chest exercises?

[Vel77]

hello, i was just wondering what is the best way to build up your inner chest muscles?

[Ironlife]

Normal bench press with closer hand grip
Cable work for pecs.

[entropy1]

sigh. in b4 genetcis with his new account, a whole heap of bs including quotes from 'sources' such as ronnie and charles glass and other pseudo science.

cliffs:
- you cant

[buffgrk]

no best, just keep doing your basic chest exercises

[JOSEF RAKICH]

sigh. in b4 genetcis with his new account, a whole heap of bs including quotes from 'sources' such as ronnie and charles glass and other pseudo science.

cliffs:
- you cant

You can train the "inner" chest or the "upper/lower" abs.

But dont get me started. Belive what you want to.

[buffgrk]

don't start this **** again

[gjohnson5]

hello, i was just wondering what is the best way to build up your inner chest muscles?

Why is it always the dude with 11 posts starting threads like this?
You can't ... Period

Muscle grows and shrinks... It doesn't re sshape by doing close drip work

[Ironlife]

[entropy1]

You can train the "inner" chest or the "upper/lower" abs.

But dont get me started. Belive what you want to.

sup geneticz. please dont pm ur 'references' this time

[buffgrk]

sup geneticz. please dont pm ur 'references' this time

lol! dont feel special bro i got pmed too

[JOSEF RAKICH]

don't start this **** again

Dont worry i cant be bothered with it all anyway. Everyone can belive what they want.

sup geneticz. please dont pm ur 'references' this time

Dont temp me.

[Ironlife]

Dont worry i cant be bothered with it all anyway. Everyone can belive what they want.



Dont temp me.

I kinda believe what your saying bro, my basis is that true we cant shape a muscle or put more muscle where it hasnt been but we can to a large extent develop, and work on underdeveloped areas of muscles with the aid of varying grips and angles.

[dunkalicious]

didn't I already post in here?


I said: none because inner chest doesn't exist

[gjohnson5]

So I'll repeat.
You cant work inner chest by doing close grip work.

IF parts of the muscle are underdeveloped , then direct chest work (with any grip) can be used to solve that problem

[Ironlife]

didn't I already post in here?


I said: none because inner chest doesn't exist

Different thread brah

[JOSEF RAKICH]

I kinda believe what your saying bro, my basis is that true we cant shape a muscle or put more muscle where it hasnt been but we can to a large extent develop, and work on underdeveloped areas of muscles with the aid of varying grips and angles.

Yea the use of different angles, grips, and exercise selection can produce different hypertrophic responses in different muscles as well as within different regions of a muscle.

didn't I already post in here?


I said: none because inner chest doesn't exist

Yeah i think i did as well before, then i came in again and my post was gone? I think there was two similar threads?

Seriously if you want me to get started on inner chest and upper/lower abs just let me know. Show me some studies that prove its impossible to train the inner chest or upper/lower abs.

Many believe that the rectus abdominus is one muscle (which is correct) that is activated equally when you contract it (which is incorrect!). A study done at the University of Valencia in Spain compared the average EMG activity of the upper and lower abs during a curl-up and posterior pelvic tilt exercise. They found that it is true that the stomach crunch or curl does elicit greater rectus abdominus activity in the upper abs while doing posterior pelvic tilt exercises hits the lower abs better as long as they?re performed correctly!

http://www.joseantoniophd.com/websit...cles.php?id=17

So basically for the upper abs, curl-ups or crunches are best and for the lower abs, posterior pelvic tilt exercises will place more stress on the lower region of the abs. Even though all abs are contracting, the stress is not applyed evenly.

Belive what you want though.

[buffgrk]

Yea the use of different angles, grips, and exercise selection can produce different hypertrophic responses in different muscles as well as within different regions of a muscle.



Yeah i think i did as well before, then i came in again and my post was gone? I think there was two similar threads?

Seriously if you want me to get started on inner chest and upper/lower abs just let me know. Show me some studies that prove its impossible to train the inner chest or upper/lower abs.

Many believe that the rectus abdominus is one muscle (which is correct) that is activated equally when you contract it (which is incorrect!). A study done at the University of Valencia in Spain compared the average EMG activity of the upper and lower abs during a curl-up and posterior pelvic tilt exercise. They found that it is true that the stomach crunch or curl does elicit greater rectus abdominus activity in the upper abs while doing posterior pelvic tilt exercises hits the lower abs better as long as they?re performed correctly!

http://www.joseantoniophd.com/websit...cles.php?id=17

So basically for the upper abs, curl-ups or crunches are best and for the lower abs, posterior pelvic tilt exercises will place more stress on the lower region of the abs. Even though all abs are contracting, the stress is not applyed evenly.

Belive what you want though.

you are huge.

[Phil2009]

Negging geneticz on recharge (fkn serious)

[entropy1]

Negging geneticz on recharge (fkn serious)

lulz. he negs back, i just got him b4. stupid teen section letting him be green

[-Lucifer]

These threads now provide me with teh lulz.

lulz. he negs back, i just got him b4. stupid teen section letting him be green

I'll get you after I spread.

[Volumizing]

The muscle fibers of your pectoralis major extend across your entire pec from the medial origin (sternum & costal cartilages) to the lateral insertion (upper humerus in arm).
You cant isolate these muscle longitudinally because the ENTER length of the muscle (from sternum to arm) contracts equally during workouts, making isolating the inner chest impossible. You can isolate different regions latitudinally (such as upper chest with incline bench and lower chest with decline) but not the inner chest...... even with "upper/lower" ab work..

[Defiant1]

The muscle fibers of your pectoralis major extend across your entire pec from the medial origin (sternum & costal cartilages) to the lateral insertion (upper humerus in arm).
You cant isolate these muscle longitudinally because the ENTER length of the muscle (from sternum to arm) contracts equally during workouts, making isolating the inner chest impossible. You can isolate different regions latitudinally (such as upper chest with incline bench and lower chest with decline) but not the inner chest...... even with "upper/lower" ab work..

As stated in the other "inner chest" thread floating around, there is evidence that one can emphasize parts muscles along their length depending on task in humans. There is specific evidence of this in the pectoral muscles of animals.

Given that most bodybuilders believe this experientially, muscles are much more complicated and specific in action than previously thought, there is general evidence of the mechanism in humans, and specific evidence in animals, based on evidence I'd say it was likely.

My own experience is that it is a fact. 99% of those "where the rubber meets the road" agree with me.

[spirit3530]

another inner chest thread debate?

[Gjudas]

Squats

[JOSEF RAKICH]

you are huge.

Actually no.

Negging geneticz on recharge (fkn serious)

Fine with me bro, im just stating what i belive is true its just my opinion if you dont agree thats fine with me everyone is entilted to there own opinions. Plenty of studies done that prove its possible to train certian areas of the muscle for example inner chest or upper/lower abs.

Along with my neg maby you could supply some studys/information proving its impossible?

Thought so. . .

lulz. he negs back, i just got him b4. stupid teen section letting him be green

Negging me dosent change that fact thats its true. Seriously all you guys do is just neg me where is your proof that its impossible to train the inner chest or upper/lower abs.

I would like to see this.

The muscle fibers of your pectoralis major extend across your entire pec from the medial origin (sternum & costal cartilages) to the lateral insertion (upper humerus in arm).
You cant isolate these muscle longitudinally because the ENTER length of the muscle (from sternum to arm) contracts equally during workouts, making isolating the inner chest impossible. You can isolate different regions latitudinally (such as upper chest with incline bench and lower chest with decline) but not the inner chest...... even with "upper/lower" ab work..

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.

[Volumizing]

Actually no.



Fine with me bro, im just stating what i belive is true its just my opinion if you dont agree thats fine with me everyone is entilted to there own opinions. Plenty of studies done that prove its possible to train certian areas of the muscle for example inner chest or upper/lower abs.

Along with my neg maby you could supply some studys/information proving its impossible?

Thought so. . .



Negging me dosent change that fact thats its true. Seriously all you guys do is just neg me where is your proof that its impossible to train the inner chest or upper/lower abs.

I would like to see this.



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.

the origin and insertion of the pec. major are in the shoulder girdle and sternum. It is extremely difficult (impossible imo) to isolate individual segments. To isolate you need origin and insertion of a muscle.

[JOSEF RAKICH]

the origin and insertion of the pec. major are in the shoulder girdle and sternum. It is extremely difficult (impossible imo) to isolate individual segments. To isolate you need origin and insertion of a muscle.

Im not meaning completly isolate certian areas of a muscle, but rater place certian areas of a muscle under greater stress, even though the whole muscle is contracting depending on the exercise the stress is not applyed evenly, therefore hitting more muscle fibres towards the inner area of the chest. Which results in training the inner chest.

For example about the abs, when performing crunches or curl-ups this this targets the upper abs and when pefrorming posterior pelvix tilt exercises this will result in targeting the lower abs. Even though all abs are contracting the stress is not applyed evenly like i said before. Depending on the exercise performed you can target the upper or lower muscle fibres of a muscle. (upper/lower abs) and in that case (inner/outer chest)

There is studies to prove this, thats stress is not applyed evenly and that you can train certian areas of a muscle.

[gjohnson5]

Im not meaning completly isolate certian areas of a muscle, but rater place certian areas of a muscle under greater stress, even though the whole muscle is contracting depending on the exercise the stress is not applyed evenly, therefore hitting more muscle fibres towards the inner area of the chest. Which results in training the inner chest.

For example about the abs, when performing crunches or curl-ups this this targets the upper abs and when pefrorming posterior pelvix tilt exercises this will result in targeting the lower abs. Even though all abs are contracting the stress is not applyed evenly like i said before. Depending on the exercise performed you can target the upper or lower muscle fibres of a muscle. (upper/lower abs) and in that case (inner/outer chest)

There is studies to prove this, thats stress is not applyed evenly and that you can train certian areas of a muscle.

IMHO any evidence in humans of specific muscle fiber isolation would need more peer review and scrutinization. Also such evidence would need to be published. If you wish to call it "stress" then that would need to be clearly stated in the studies that you say exist.

IMHO when doing inner chest exercises what you're feeling is neural crosstalk between the muscle fibers due to the hand positioning. I would need to see evidence that shows EMG ruled out crosstalk if any MU activity differences were shows in close and wide grip chest exercises

[SouthernLord]

Flat BB press
Weighted dips

Get really strong at these two exercises over time while constantly increasing your food intake and you will develop a well shaped chest.....and shoulders.....and tris.

This **** isn't that hard.......

[Peter_Klim]

Something to think about when debting the issue...

When you bench, the chest doesn't contract all the way from the outer to the inner area of the chest like it does when you do flys.