What chest movements build up inner chest? (MWL)

[Italian.Muscle]

My chest sucks but the worst part is my inner chest. Im missing the mass in the middle so that the pecs meet, makes my chest look even worse.

I usually do this on a regular chest day

Flat BB bench
Incline DB
Flat DB flys
Decline DB
Burnout either pushups or flat DB press

[N01SYtZ]

only 1 incline excercise?
i do bb incline
bb flat
db pullovers
incline db flyes
incline machine

[JBrook]

You need more mass exercises
Flat BB bench
Incline BB Bench
db and fly work after that.

[Italian.Muscle]

You need more mass exercises
Flat BB bench
Incline BB Bench
db and fly work after that.

So just change my incline DB to BB?

[Diablomeister]

So just change my incline DB to BB?

if you want more mass go the BB route.

[MWheatley]

I have a machine in my gym that i always use to burn out w/ at the end of a workout. Its a hammer strength incline press (on that you add the plates on the back) It starts w/ a normal width grip but comes together at the top much like a db press. Nothing hits my inner chest like it, check it out if your gym has one

[Ochman44]

Quit doing so many exercises it's unnecessary. Pick a main movement whether that be incline db, flat, decline w/e. Then Hit a secondary one after that. First one concentrate on adding as much strength to this lift in whatever rep range you grow best in. Second exercise do something opposite of it. If your main is incline do a decline press as your second and do it for a bit higher reps. Doing pushups at the end isn't bad as they help with shoulder health because they get the serratus firing which tends to not with normal pressing.

[HardWorkPaysof]

use a closer grip

focus on squeezing your inner chest

work on the MMC

This. took the words right out of my mouth!

[Ka0s]

there is no "inner chest"

[HardWorkPaysof]

Steering clear of the inner/outer chest or upper/lower chest debate. I will say that a closer grip helps me to focus on the inner portion of my chest than a wider grip. Just like incline bench hits my "upper chest" more than say, decline. Either way there are different exercises and angles that hit different parts of the same muscle.

[Stevedore86]

Quit doing so many exercises it's unnecessary. Pick a main movement whether that be incline db, flat, decline w/e. Then Hit a secondary one after that. First one concentrate on adding as much strength to this lift in whatever rep range you grow best in. Second exercise do something opposite of it. If your main is incline do a decline press as your second and do it for a bit higher reps. Doing pushups at the end isn't bad as they help with shoulder health because they get the serratus firing which tends to not with normal pressing.

THIS

Keep it simple and lift hard. Also, we don't know anything about you diet, or how long you've been working out or working on this chest goal specifically. If you want to grow, you need to worry less about exercises and more about overall growth -train intensely with basic exercises, eat lots of good food and sleep.

there is no "inner chest"

Also THIS^

then how did close grip presses change my inner chest appearance in 3 months when years of shoulder width presses only put size on my outer chest?

^Broscience alert^ I don't doubt that your inner chest grew after several years +three months. That doesn't mean that close grip hits the inner chest. There are only two heads to the Pec Major muscle. Neither are 'Inner'. Saying there is an inner chest is like saying you can hit the 'Upper Bicep'. You can hit the outer and the inner bicep (short or long head) but not a head that doesn't exist.

Your chest grew because you did chest exercises. You likely also ate right and rested.

[pollox]

^^^^^138 lbs

listen to this guy, hes doinitrite

[VVSKing]

^^^^^138 lbs

listen to this guy, hes doinitrite

LMFAO repped

[Stevedore86]

^^^^^138 lbs

listen to this guy, hes doinitrite

Damn right I am. I'd rather be 138 lbs and know what I'm talking about than 191 and totally lacking in any real arguments.

[shaneee]

THIS

Keep it simple and lift hard. Also, we don't know anything about you diet, or how long you've been working out or working on this chest goal specifically. If you want to grow, you need to worry less about exercises and more about overall growth -train intensely with basic exercises, eat lots of good food and sleep.



Also THIS^



^Broscience alert^ I don't doubt that your inner chest grew after several years +three months. That doesn't mean that close grip hits the inner chest. There are only two heads to the Pec Major muscle. Neither are 'Inner'. Saying there is an inner chest is like saying you can hit the 'Upper Bicep'. You can hit the outer and the inner bicep (short or long head) but not a head that doesn't exist.

Your chest grew because you did chest exercises. You likely also ate right and rested.

seriously when i do close grip bench i mostly feel it in my tri's but it always makes my chest tight..and only between the pecs too..

[Lowrie92]

If you want better development in your inner chest, i would try using dumbbells more, they let you go down farther and really stretch your inner chest.

[Num3n]

you guys do realize that the chest is only 2 muscles... pectoralis major and minor... the only way to build the inner chest is just to build mass, it will fill in the middle naturally. no one certain exercise fills the middle chest in :\

[Stevedore86]

seriously when i do close grip bench i mostly feel it in my tri's but it always makes my chest tight..and only between the pecs too..

Don't stop doing something if it works, the thing is there is only one muscle belly there (sternal pec major) it gets trained, it grows. Both types of presses hit it, different people like different grips, widths, presses etc but the bottom line is there is only one sternal pec, just many ways of hitting it.

If it were possible to isolate inner chest and make it grow with specific 'inner chest exercises' you could grow that area to dominate the outer chest. You see lots of people with dominant 'outer chest' and weak 'inner' but you don't see the opposite. If someone has developed the 'inner chest' they have developed the entire sternal head and the whole pec muscle is bigger.

Edit:^^ See Num3n post above. Canadian education system ftw?

[theapexxxx]

Don't stop doing something if it works, the thing is there is only one muscle belly there (sternal pec major) it gets trained, it grows. Both types of presses hit it, different people like different grips, widths, presses etc but the bottom line is there is only one sternal pec, just many ways of hitting it.

If it were possible to isolate inner chest and make it grow with specific 'inner chest exercises' you could grow that area to dominate the outer chest. You see lots of people with dominant 'outer chest' and weak 'inner' but you don't see the opposite. If someone has developed the 'inner chest' they have developed the entire sternal head and the whole pec muscle is bigger.

Edit:^^ See Num3n post above. Canadian education system ftw?

I would have to respectfully disagree....










She has some impressive inner pectorals and not so much outer.

[karoloydi]

If you want better development in your inner chest, i would try using dumbbells more, they let you go down farther and really stretch your inner chest.

I ll second that! I was doing barbell presses for long time, then I changed to dumbbells. Next day my inner and top chest was aching. But not the outer chest.

[Stevedore86]

I've stated the facts and given you an opportunity to rebut. You have not bothered to do so. I'm not going to continue arguing with you over the internet. I stand by my position and need say nothing else to back it up.

[caseys5]

the concept of "inner chest" doesn't even begin to make sense if you just look at how the muscle works.

[Darmawan]

diamond push up!

[PlutoBrown]

Muscle fibers in the chest go horizontally, so Im pretty sure you can only do lower, middle, and upper chest and not inner or outer chest.

[derekk1]

i love how the few people in here who actually know what the hell theyre talking about and clearly have taken at least one A&P class in their life are getting totally flamed.

who needs actual science, we have 100s, if not 1000s of members with MDs specializing in the one and only supreme field, Broscience!

[Noutritionist]

I have a machine in my gym that i always use to burn out w/ at the end of a workout. Its a hammer strength incline press (on that you add the plates on the back) It starts w/ a normal width grip but comes together at the top much like a db press. Nothing hits my inner chest like it, check it out if your gym has one

Cheers for the tip

[derekk1]

because textbook knowledge =/= real bodybuilding experience

and broscience =/= real scientific facts

you cant build a muscle that doesnt exist. i dont care how much knowledge your bro-brain holds or how many years of experience you have or how many cock push-ups you can do. the bottom line is that its not there

[FatGymRat]

Here's one I was taught by an old bodybuilder...

On dumbell flys, try to pull the HEELS of your palms together at the top, straightening your elbows to near lockout, and SQUEEZE for a count of two before lowering again.

I would skip the last (heavy) set on presses, and use that energy to add one extra set of heavy dumbell flys.

If it helps you feel the squeeze, practice flexing against your finger on the edge or the muscle as it comes into the breastplate.

Upper and inner development of the major and minor is the toughest part for the weekender, but that's the difference between just weightlifting and BODYBUILDING.

[faddy5624]

The people telling you that you can hit the inner chest are the same guys who don't squat because they like the leg press better. Just hit the chest with some hard bench and incline and you will see improvements.

[TheMinion]

^Broscience alert^ I don't doubt that your inner chest grew after several years +three months. That doesn't mean that close grip hits the inner chest. There are only two heads to the Pec Major muscle. Neither are 'Inner'. Saying there is an inner chest is like saying you can hit the 'Upper Bicep'. You can hit the outer and the inner bicep (short or long head) but not a head that doesn't exist.

Your chest grew because you did chest exercises. You likely also ate right and rested.

The individual fibers do not stretch across the entire length of the pectoral muscle. Why is it so hard to believe that certain ones can be emphasized more than others?